Hey here, I was wondering if anyone could help me out, I am going to start going to a local gym, I live in a small village so there is no one at this gym as far as a fitness trainer. So my question is how do I start a weight training program to loose weight? this is a full stocked gym that would even put most city gyms to shame, so if you can help me out with what machines or exercises i should do along with reps.
help with starting out in a gym
- Thread starter saskman
- Start date
Jeanette401
New member
There are two parts of losing weight - losing fat, and retaining muscle.
To retain muscle, two times a week you should do resistance training. Try to hit as many muscle groups as possible. Whether you want to use machines or free weights or whatever is up to you. I recommend 3 sets of 5 since you mostly just want to use the muscle to tell your body not to get rid of it. (The leaner you get, the more important this part is)
Here's a sample with machines:
Leg press machine
Seated Cable Row
Chest press machine
Planks - 3 sets, try for at least 30 seconds each.
Free weights:
Squat or Deadlift
Bent over Dumbbell rows
Bench or dumbbell press.
Planks
This is just a minimum, and I recommend look at Steve's workout suggestion for more ideas. This is just a 'what's the bare minimum to retain muscle' and not an optimized work out.
Then any other days you go, do some sort of cardio. Really the important thing is that you'll keep doing it. I like the elliptical, but the treadmill (don't hold on to the rails), the bike, the rowing machine, swimming, gym classes... all are good options.
You might also do circuit training where you just continuously move from one machine to another - it all depends on what motivates you.
Honestly I could type out another page of options, but I'm trying to edit down because I know information overload isn't always helpful
To retain muscle, two times a week you should do resistance training. Try to hit as many muscle groups as possible. Whether you want to use machines or free weights or whatever is up to you. I recommend 3 sets of 5 since you mostly just want to use the muscle to tell your body not to get rid of it. (The leaner you get, the more important this part is)
Here's a sample with machines:
Leg press machine
Seated Cable Row
Chest press machine
Planks - 3 sets, try for at least 30 seconds each.
Free weights:
Squat or Deadlift
Bent over Dumbbell rows
Bench or dumbbell press.
Planks
This is just a minimum, and I recommend look at Steve's workout suggestion for more ideas. This is just a 'what's the bare minimum to retain muscle' and not an optimized work out.
Then any other days you go, do some sort of cardio. Really the important thing is that you'll keep doing it. I like the elliptical, but the treadmill (don't hold on to the rails), the bike, the rowing machine, swimming, gym classes... all are good options.
You might also do circuit training where you just continuously move from one machine to another - it all depends on what motivates you.
Honestly I could type out another page of options, but I'm trying to edit down because I know information overload isn't always helpful
Try to target the big muscle groups like back, legs, and chest where you work different muscles at the same time. Don't waste your time on things like biceps curls etc. or leg extension. Do some strength training 3 times a week and add cardio as well. Circuit training would be a good way to start cause you barley take any brakes between the exercises. That keeps your heart rate high and burns more calories. Depending on how overweight you are and depending on your overall fitness level you could also think about some kind of interval training where you switch between cardio and strength training exercises (for example jumping jacks followed by squats and then again jumpimg jacks).
Jennie
Jennie