Recently joined the gym

[Zest]

Hi there, I have recently joined a gym because I thought it was time to do something. I think this seems to be the right forum to share my experience. A couple of years ago I lost 15 kilos so I am no stranger to exercise but I have since put some of that back on. Anyway, I plan to lose around 15 kilos or so, maybe even more, depending on how much I have to. My BMI is about 27 so obviously that's not the best but with some work it can get into the healthy zone.

I just have a few questions anyway, cause I hear so many different things about the gym, fitness and exercise and I wanted to finally get some answers from people in the know. If you could help with any of these then that's great.

1. Trying to lose fat off your body and lifting weights to build muscle at the same time, is it a good thing? Or are there negative effects? I have heard some say that you should only do one at a time and some say that lifting weights also helps to burn the fat a bit more which I can understand.

2. If I want to push myself, but not too hard, is it a bad thing to go the the gym everyday to do some kind of work? I mean obviously you can't lift weights everyday but I mean some kind of cardio work as well. If you're not feeling 100% after a session would it be damaging to go the next day?

3. How often should situps be done? I have heard people say everyday and some only every second day. What is the answer? I do 4 different types of situps, 3 sets of each of them with 20 in each set. Is that number enough?

4. What is the best thing to do at the gym in terms of cardio you reckon? Concentrate more on an extended jog on a treadmill or mix it up with a bit of cross trainer and bike action? At the moment that is what I do, split them up each session.

Like I said I hear so many different things that I finally wanted some "official" answers from people with knowledge of the subject.

Thanks for your help anyway, I may have more questions in the future and sorry if they were stupid. By the way sorry if this is in the wrong forum please move it if it is. Probably should have gone in the Weight Loss forum.

 

[mike79]

hello, these are just my opinions, some things work for some ppls, and dont work for others...so keep that in mind.

1.I would recommend doing one thing at a time. I find its easier to concentrate on one goal. Ofcouse in either case, u should be weight lifting becuase if ur trying to loose fat, weightlifting is almost just as important as cardio, and diet. So, i would try to concentrate on loosing the fat first, then concentrate on puttin on some real mass.

2. Well sometimes less is more when it comes to working out. You dont want to over do it. And if ur going to the gym lets say working out Mon Wed Frid and doing cardio on tues thurs sat and sunday, u might burn urself out in the first month. Id split the workouts up into a standard lil 3 day split routine, pairing chest/legs, shoulders/triceps, and biceps with back. Then throw the cardio in twice a week, and then rest thee other 2 days . And im not quite sure what u mean about feeling 100% , body sore? or feeling sick?

3. I would do the situps on cardio days, so id work them out 2-3 times a week. I dont think doing them everyday is good idea, just like any other muscle they need time to recoop. Ya , ur sets and reps , sound about right. Make sure ur adding some weight resistance to a few of the sets.

4. And the cardio, defenately mix it up. Just gotta make sure u get that heart rate up.

good luck, hope someone of that shpeal can help ya

 

[SgtTTTT]

Here are some general answers for you...

Weight-training & losing fat can go hand-in-hand as weight-training builds-up muscle which in turn burns more calories while at rest than when they were smaller (plus the exercising also burns calories). With aerobics, the exercise burns calories, but often the muscles don't grow much if at all & so you don't get the added calorie-burning benefit of enlarged muscles. Tom Venuto & other fat-burning gurus testify to this (also eat 6 or 7 small to moderate-sized meals a day as this should help a lot -- it does for me).

Most beginners need to start slow with 2 or 3 workouts per week & then add after they become acustomed to the workload... doing a lot all at once may leave you so sore in a day or two that you'll soon quit -- & perseverance should be your goal (you don't want to quit, except for about a week every now & then). Work up to doing about 90 minutes of (various types of) exercise a day, 5 to 6 days a week (at least this is the latest in doctor recommendations at VA Hospitals here in the States).

Sometimes a workout will make you feel better than before you started it, so if you're a bit sluggish, then workout, but start easy & see how things go. If extremely tired/fatigued, then skip the workout or do it a day or two later, as you feel fit to do, else you'll become suceptable to colds & workout-related injuries. At least this has been my experience.

Walking & jogging may cause shin-splints, even on a tread-mill; to counter this, try using soft surfaces for these activities & do toe-up exercises (40-to-50 fast reps followed by one slow isometric-like contraction held for about 7-to-12 seconds, each foot, before & after these activities). Cycling tends to shorten some muscles (like the hamstrings), so a lot of stretching & other exercises involving a fuller range of motion are in order before &/or after cycling. Both a friend's advice & my own experience testify to this.

Mixing things up (even with cardio exercises) is always a good idea -- it provides for less wear-&-tear on any specific muscles, joints, tendons, & whatnots & gives them more time for needed rest & repair. Just changing an angle on a weight-training exercise every now & then is beneficial in many ways. With cardi, you may want to mix running, cycling, & swimming (pick one per day or week or whatever, but do switch-up from time-to-time). This advice came to me via US Navy doctors.

Hope this helps

 

[marko157]

i would concentrate on cardio first lose a little weight check the stickys and go for it its a lifestyle not a fad good luck

 

[trekguy]

Zest, I recently joined a gym, as well, and I'll pass along some of the things that the gym owner/trainer has told me. (This post is probably just as much a review for me, as info for you. )

Whatever your goal, be it weight loss or fitness or whatever, weightlifting is a good thing. It builds muscles, which burn calories, even while at rest. He did have me do a full week of cardio before I started on the weight machines, though.

He said three days a week would probably be minimum to accomplish anything, be it weights or cardio. I'm doing weights on M-W-F... and cardio only on at least T or Th... both if I can swing it.

His opinion on working abs, was that you could work them every day, as there is a great blood supply in the body's core, and because of that, the recovery time is very short.

Always warm up, and finish your workout with a cardio exercise... and it should NOT be the same machine. 20 min each/min.

I am on a 1set/15 rep routine. Do the exercises slowly, and in control. When 15 reps can be done with perfect form, and no straining/shaking... then increase the weight.

There, I think I remembered it all. Of course, from what I read, there are many different approaches, based on what condition you're in, and what your goals are.

He also said that as long as your doing something... it's better than nothing. Also, mix it up, don't get in a rut... the body adapts quickly.

As far as cardio machines go... I do not use a treadmill... I used one quite a bit some years ago, and my ankles got jammed up from it. Although it feels like a normal walking motion, your body weight doesn't move over your legs and feet.... it's the belt that's moving (obviously ) so the action of the belt grabbing the heel of my foot over and over again eventually caused pain when flexing my ankle. I first noticed it while bowling, which involves a significant leg/ankle flex for my particular delivery.

I like the recumbent bike, and the elliptical machines.

 

[dougp25]

OK, I will chime in with my opinions! Firstly, welcome to the gym!

1. Trying to lose fat...etc etc. Sounds like you really want to just get more in shape. Lifting weights is a great place to start, and like many have said here, you might find yourself losing weight while lifting weights, as it tends to rev up your metabolism. So incorporate some weightlifting.
2. When I had roommates I couldn't stand, I went to the gym everyday! But if you are going to do that, by all means, split it up a bit. Have one or two days just devoted to cardio and the rest to weightlifting. If you are not feeling 100%, it doesn't hurt to go easy on the next workout.
3. The old school thinking on situps seemed to be "you can never do them often enough." The new school thinking, like Mike79 says, is "They are just another muscle group, so work them the same way you would any other muscles group". So heavy days, light days, rest days.
4. Personally I like the stairmaster, but that's just me!

Good luck!