Some beginner questions about losing weight/gym routine.

barnesd

I'm a 22 year old guy, 5'10', and 12st1lb/169lb/76kg. Basically, I've started going to the gym, because I'm growing a belly and I want to get rid of it.

My goals would be to lose a bit of weight, and depending on how that goes start look at doing some weights and improve my body.

I've adjusted my diet to drink less, eat less or no chocolate/crisps/junk, I'm eating more fruit and veg and the likes. I understand 6 small meals a day is optimum, not sure if I can achieve that.

Basically, what I'm trying to do on a regular day in the gym is:

15 mins on a treadmill at a high enough speed to get my heart beating. This really takes it out of me, I can't do anymore and often don't make it to 15 minutes.
20 minutes on a bike. Can do this easy enough, put the resistance at about 6/10 and cycle at about 70-80 RPM. This also gets my heart rate way up, close to 170 according to the bike.
15 minutes on a rowing machine. Again the resistance is about 6/10, and I go about 3k.

So far due to various degrees of being busy I've managed to only go about 2 times a week, but I could make it 3 times a week or possibly more for short times. Would a gym routine such as this one be able to make a dent at all on my weight? If anyone has suggestions or whatever I'd love to hear them. I've read through some of the topics here and looked at other sites but I'm a complete newbie to this and it's a lot easier (for me anyway) to hear it straight from people with experience.

wasabi

You're not that heavy at 5'10 and 76kg. I'd be of the opinion that if you go all-out dieting and doing cardio you'll just end up smaller and flabby.

A better idea might be weight training 3x a week followed by about 20 mins of cardio. Doing weights first makes your cardio more effective at burning fat so you won't have to do as much. Lifting hard also creates a massive demand in your body for nutrients and calories, so you won't have to diet as hard to drop fat, and you'll look better faster. As a beginner it is possible to drop fat and gain muscle at the same time - it's a magic time so take advantage of it

For your weights routine, something like this would be perfect:
http://forum.bodybuilding.com/showthread.php?t=998224

Diet - like you say cut out the junk (processed foods, sugar), eat frequently, and get protein at every meal. If you're having trouble getting 5-6 meals in, a small handful of nuts is an OK snack and can be eaten very quickly (mind the portions, nuts are hugely calorie dense). Protein shakes are another handy one.

Racing Flat

barnesd wrote: »

15 mins on a treadmill at a high enough speed to get my heart beating. This really takes it out of me, I can't do anymore and often don't make it to 15 minutes.

Just in relation to this. When running on the treadmill, you don't have air resistance that you get when running from a to b (be it indoor or outdoor). Air resistance cools you down, so when on a treadmill, because you don't have this, the body will heat up a lot more, which can make it more difficult/uncomfortable/hard to stay on for longer. (According to Tim Noakes this is the major factor that limits running performance as opposed to energy levels/carbohydrate stores etc....) Placing a fan in front of the treadmill would help.

Also, the repetition/monotony of running on a treadmill can be extremely boring. I do 1 hour runs every night (outdooors) and more at the weekend and I find them easier than 20mins on the treadmill. Maybe the changing scenery makes the time go quicker...

You'll gradually build up your tolerance though and last longer and longer on treadmill, if that's what you want.

Colm_OReilly

As a beginner, your routine will work, because your body isn't used to exercise. Eventually you'll stop adapting to that and your body won't improve any more. Upsettingly, this adaptation can happen ridiculously quickly (iirc the VO2 max - aerobic capacity/ability to breathe/use oxygen will have most of its improvements in 4-6 sessions)

On the rowing machine, don't think of the resistance as levels. Think of them as gears. Some people will have a stiffer gear (closer to 10) and use a lower stroke rating, others will have a lighter gear and use a higher stroke rating. It would be best to look at distance or speed on the Performance Monitor. If you're getting a speed of 2:00/500m for 2-5K you're doing nicely. Next step would be to keep that speed while lowering your stroke rate. So instead of doing 30s/m doing it in 20s/m means each stroke is more powerful - plus the flywheel makes a much coveted sound that will have other gym goers thinking you are sh!t

I'd second the weights routine. Weights are cool, they'll help you lose fat (you don't need to start losing fat before you think of increased your rippedness) and muscle is metabolically more active than fat, meaning you burn more calories day to day just to keep the guns you've built. In addition, the more muscle you have, the more energetic you should be throughout the day, so you're doing more, and burning more energy.

I've adjusted my diet to drink less

This I don't agree with at all, and I say this hungover

Hope this helps, if you've any other q's let us know,
Col

barnesd

Thanks for the advice everyone. I haven't had a chance to read that link yet but I will do it this evening or tomorrow. I hadn't really planned on doing weights but I guess I'll start now, and to be honest I'd probably enjoy it a bit more than just the running etc.

One question though, can I do that weights session on my own? I don't really do to the gym with anyone, and I've seen a couple of posts suggesting doing it in pairs, and there's a sign up on the wall of my gym saying you should have a "spotter" when doing weights. If I can do it by myself then great, if not then might have a problem.

Also, I'll start looking at going for runs outdoors. I have some evenings off so that would probably be a good time. Can bring my dog along too. Sadly the weather is absolute pants at the moment, but guess that's not really an excuse!

Colm_OReilly

I haven't had a chance to read that link yet but I will do it this evening or tomorrow.

There's a lot to it, so don't worry if you're overwhelmed. Start the program, come back for more info, back to the weights, lather rinse and repeat!

I hadn't really planned on doing weights but I guess I'll start now, and to be honest I'd probably enjoy it a bit more than just the running etc.

There are few things cooler that lifting heavy sh!t.

One question though, can I do that weights session on my own?

You should be able to. Just start off with manageable weights and as you progress you'll know your limits in terms of weights. The only really "dangerous" lift is the bench, and for this you might need a spotter, though a lot of people can get away without one. Just make sure if you are using a spotter on your bench, they don't touch the bar unless you need them to. They should not be working their lats by pulling the bar up for you for a couple of reps. The bench press is not a two person exercise.

Can bring my dog along too.

Absolutely not. We're in the business of human fitness here. Rover stays at home.

Canis Lupus

You can do most free weights safely on your own because there are so many variants that work the same muscles but that don't require a spotter. Say for example the squat. The normal version requires the equipment but if you fail on a lift you're gonna have an embarrassing and dangerous whoopsie. But you can do ball-wall squats with kettlebells/dumbells or you can do the precarious balance act that is the split squat again with dumb bells and so on. It works the same for just about them all.

Having a partner is well cool tho. I've had a mate do a couple of sessions with me and it's much much better. Your mate will not only spot for you but motivate you to do one more and stops you cheating on form as well as it just being more fun to have someone have a laugh with you.

barnesd

Just wanted to say thanks again to people who replied. Anyway have just spent a fair bit of time reading that link and watching some videos and what I'll try doing is Mon/Wed/Fri using:

Workout A
Squats - 3x5
Bench - 3x5
Deadlift - 1x5

Workout B
Squats - 3x5
Standing Press - 3x5
Lighter pull from floor (rows 3x5 or cleans 5x3)

Going ABA and BAB alternately, just like it says. I've never lifted before so I guess I'll just ask one of the gym worker guys hanging around to help me with technique, I assume they're trained in all this kinda stuff? It's kinda cool anyway that you don't have to spend hours and hours and hours at it too.

Colm_OReilly

The standard and knowledge of trainers at most health clubs can vary wildly, and unfortunately a lot of them do not know how to do the major lifts correctly, with course work focusing on machines, or simple single joint movements.

On this board you've me but also a rake of powerlifters who are actively competing. If you can take vids of yourself and upload them to youtube you can get a critique.

You can also ask the creator of Starting Strength, Mark Rippetoe questions here. It would be well worth your time reading the archives of that board, Rip's knowledge and humour are unparalleled imo.

If you can, invest in the book Starting Strength, one of the best books on resistance training I've read.

Finally, should you see me out, and you're still off the beer, buy me some. Think of the poor vintners.

rubadub

barnesd wrote: »

One question though, can I do that weights session on my own? I don't really do to the gym with anyone, and I've seen a couple of posts suggesting doing it in pairs, and there's a sign up on the wall of my gym saying you should have a "spotter" when doing weights. If I can do it by myself then great, if not then might have a problem.

I workout home alone. As Colm said benching is a worry, I dont bother with it anymore, just doing dips and various different inclined pushups and flyes.

An Citeog

barnesd wrote: »

Just wanted to say thanks again to people who replied. Anyway have just spent a fair bit of time reading that link and watching some videos and what I'll try doing is Mon/Wed/Fri using:

Workout A
Squats - 3x5
Bench - 3x5
Deadlift - 1x5

Workout B
Squats - 3x5
Standing Press - 3x5
Lighter pull from floor (rows 3x5 or cleans 5x3)

Going ABA and BAB alternately, just like it says. I've never lifted before so I guess I'll just ask one of the gym worker guys hanging around to help me with technique, I assume they're trained in all this kinda stuff? It's kinda cool anyway that you don't have to spend hours and hours and hours at it too.

You might want to have a look at this site aswell: http://www.startingstrength.net/workouts/

It's a slightly modified version of the programme with weighted dips added to workout A and chin-ups to workout B. There's some useful information there anyway.

As regards working out alone, I find it grand. Be careful with the bench press though. Just make sure you've got an extra rep left in th tank and you shouldn't have a problem.

barnesd

Right so, first day of training tomorrow. Will try to add dips to the routine too then and see how it goes. Just hoping I don't embarrass myself at this point. Will try all the lefts with just the bar first of all and increase weights bit by bit. Looking forward to it all the same!

Colm_OReilly

You can ramp up the weight in your first session. In fact it's a good way to learn as for some lifts you can get away with poor technique if the weight is too light.

For example, if you're squatting with the bar, do a set of 5 and if it feels good, add some weight, do another set of 5. Add some more until you feel that technique is becoming an issue, or it's too taxing. Then back down the weight, do one more set, and finish for that exercise.

ther27

I have been going to the gym for 5 years now. I would recommend starting at a level that you are comfortable with. Don't aim to be wrecked by the end of the session. If you push yourself too hard, you will not want to go and make every excuse known to man. Also get an IPOD and listen to music. It is very relaxing. Only use the machines you like. Make it easy on yourself and believe me you will be able to visit the gym 4 times a week. Also keep your sessions short at the beginning- 20 or 30 mins. A good trick if you are feeling tired is to say 'I'm just going to do 10 minutes on the treadmill'. You will alway do more. I've seen people nearly collapsing with exhaustion after a gym visit and they are unable to keep up this pace.

rubadub

When starting out I looked at www.exrx.net to check exercises and form on the little pics. I then noted down exercises and the weights I could manage. I started low the first day and put on plates until I was i the 8-12rep range.

Then next time I didnt have to try and remember what weights I was at. Also good for tracking gains. After a while you will just remember what weights you are at. I now only do a few exercises anyways.

barnesd

First day done. My form was absolutely completely utterly crap, so I kept all the weights very low. I just asked the guys working in the gym for help and they seemed to know their stuff. The back of my legs and glutes are quite sore now, which I guess means they got worked a bit. Enjoyed it anyway, much better than going on a treadmill and bike anyway.