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Advice on current workout for weight loss

  • 29-01-2008 11:25am
    #1
    Closed Accounts Posts: 189 ✭✭


    Hi all, first time to post so forgive me if i mess this up. I am currently going to the gym several nights a week, 5/6, and am seeing some results, however i just want to check if the workout the "trainer" done for me really is any good. It seems to be just a generic workout they give to everyone, just brought me around the machines and said do 3 sets of 15 reps at X weight. here is what i currently do most nights.

    Bike 5 mins @ level 5
    Treadmill 10 mins @ 8.5kph, 10 @ 8.5kph & 5.8% incline
    Xtrainer 7 mins @ level 7, 8 @ level 9
    Weight Reps
    Seat Lat Pull 52.5 15, 15, 15
    Chest Press 20 15, 15, 15
    Bicep 22.5 15, 15, 15
    Tricep 30 15, 15, 15
    Leg Press 90 3 * 10, 10, 10, do 3 different types here based on feet position on the plate, hence the 3 *
    Seated Row 27.5 15, 15, 15

    Ive read that lifting smaller reps of heavier weights would be better or doing HIIT training would help with the fat loss, was just wondering what people thought, or suggest a different workout?

    I am 5' 9 and 200lbs

    Usual daily diet would be something like:

    10am Brown Scone, Flora, Coffee
    12.30 Brown Sandwich,Tuna,Lettuce,Onion & homemade soup
    3pm Cup Coffee
    6 pm Bowl Chilli
    8pm Go to Gym
    10pm Handful nuts, maybe some mixed seeds


Comments

  • Closed Accounts Posts: 1,602 ✭✭✭celestial


    dv6 wrote: »
    Hi all, first time to post so forgive me if i mess this up. I am currently going to the gym several nights a week, 5/6, and am seeing some results, however i just want to check if the workout the "trainer" done for me really is any good. It seems to be just a generic workout they give to everyone, just brought me around the machines and said do 3 sets of 15 reps at X weight. here is what i currently do most nights.

    Bike 5 mins @ level 5
    Treadmill 10 mins @ 8.5kph, 10 @ 8.5kph & 5.8% incline
    Xtrainer 7 mins @ level 7, 8 @ level 9
    Weight Reps
    Seat Lat Pull 52.5 15, 15, 15
    Chest Press 20 15, 15, 15
    Bicep 22.5 15, 15, 15
    Tricep 30 15, 15, 15
    Leg Press 90 3 * 10, 10, 10, do 3 different types here based on feet position on the plate, hence the 3 *
    Seated Row 27.5 15, 15, 15

    Ive read that lifting smaller reps of heavier weights would be better or doing HIIT training would help with the fat loss, was just wondering what people thought, or suggest a different workout?

    I am 5' 9 and 200lbs

    Usual daily diet would be something like:

    10am Brown Scone, Flora, Coffee
    12.30 Brown Sandwich,Tuna,Lettuce,Onion & homemade soup
    3pm Cup Coffee
    6 pm Bowl Chilli
    8pm Go to Gym
    10pm Handful nuts, maybe some mixed seeds

    Hey dv6,

    It's not the most inspired programme and definitely smacks of 'here you go, this'll get you started'.

    For maximum fat burning effect, I would learn how to do squats and lunges, and do these instead of machine leg presses (a really poor exercise imo). Also learn how to bench press, and substitute it for the machine chest press.

    Do the cardio after the weights as well.

    Those changes will set you on your way.

    Re diet, the golden rule is to eat little and often (5-6 times per day, every 2-3 hours). You're not doing that - there is a 5+ hour gap between lunch and dinner. Check the stickies out for all the info you'll need but I would be getting a snack in around the 3 pm mark (nuts, plain yoghurt, etc.) I'd also recommend porridge instead of that scone - much better and will fill you up for a lot longer.


  • Closed Accounts Posts: 189 ✭✭dv6


    Thanks for the advice, "It's not the most inspired programme and definitely smacks of 'here you go, this'll get you started'." thats exactly what I was thinking and hence the reason i posted.

    Ill take your advice on the squats, lunges and bench press, Ive never really ventured over to that free weights area of the gym, kinda intimadated by the guys over pumping huge weights and the thoughts of me going and looking like i havent a clue has always put me off.

    ill definitely start to eat a snack around 3pm if you think it helps. i often buy those bags of mixed nuts, would a handful of them be ok? or should i try a specific type, eat all nuts bar walnuts.

    In regards the cardio, do ya think i should continue what im doing, ie 20 mins medium intensity or should i be switching to HIIT?


  • Registered Users, Registered Users 2 Posts: 2,234 ✭✭✭Malteaser!


    dv6 wrote: »
    Thanks for the advice, "It's not the most inspired programme and definitely smacks of 'here you go, this'll get you started'." thats exactly what I was thinking and hence the reason i posted.

    Ill take your advice on the squats, lunges and bench press, Ive never really ventured over to that free weights area of the gym, kinda intimadated by the guys over pumping huge weights and the thoughts of me going and looking like i havent a clue has always put me off.

    ill definitely start to eat a snack around 3pm if you think it helps. i often buy those bags of mixed nuts, would a handful of them be ok? or should i try a specific type, eat all nuts bar walnuts.

    In regards the cardio, do ya think i should continue what im doing, ie 20 mins medium intensity or should i be switching to HIIT?

    Seriously don't be.

    It can be intimidating for the first few times, but you'll soon realise that most of those lads don't actually know as much as they let on. A lot of them spend too much time looking in the mirror to even notice what everyone else is at anyway.

    And besides, even if they are lifting something heavier than you, they weren't always doing that. They had to start off with a much lighter weight too.


  • Closed Accounts Posts: 1,602 ✭✭✭celestial


    dv6 wrote: »
    Thanks for the advice, "It's not the most inspired programme and definitely smacks of 'here you go, this'll get you started'." thats exactly what I was thinking and hence the reason i posted.

    Ill take your advice on the squats, lunges and bench press, Ive never really ventured over to that free weights area of the gym, kinda intimadated by the guys over pumping huge weights and the thoughts of me going and looking like i havent a clue has always put me off.

    Don't worry bout that, just learn how to do the exercise (check out www.exrx.net) and get stuck in there. You've no reason to be intimidated and weightlifting is not rocket science. Those guys will be far too wrapped up in themselves to notice anything you're doing anyway:)

    [/QUOTE]

    ill definitely start to eat a snack around 3pm if you think it helps. i often buy those bags of mixed nuts, would a handful of them be ok? or should i try a specific type, eat all nuts bar walnuts.

    [/QUOTE]

    Walnuts, cashews and almonds are all good. Mixed nuts are good too. Just a handful or two though cos they are high in calories.

    [/QUOTE]

    In regards the cardio, do ya think i should continue what im doing, ie 20 mins medium intensity or should i be switching to HIIT?[/QUOTE]

    The answer is whatever works for you. Personally I think that a hard weights session followed by low-moderate intensity cardio is good. Your metabolism gets a burst from the weights, similar to what you get from HIIT, and then you are burning mainly fat for fuel doing low-moderate cardio.

    After weights you might find you are too tired to do HIIT so the low-moderate cardio is also good in that sense. In my opinion HIIT is not inherently superior to low-moderate intensity cardio for fat loss (despite what all the internet articles and hype would have you believe). That is not to say you shouldn't try it - it is, as I said, whatever you find works for you.


  • Closed Accounts Posts: 120 ✭✭shantor


    hey
    I would recommend you break up the weights and cardio sessions if you go 6 nights a week

    do cardio 3 - 4 times a week for a full hour, low-med intensity, good warm up and down... stay away from the xtrainer, get on the threadmill and rower, this will burn calories and increase weight loss

    light rowing to warm up then twice a week do the weights programme focus on the main muscle groups and dont just do every machine in the gym

    if you want weight loss you should focus on cardio rather than weights and I notice your diet is pretty good but do you go out and drink 30 pints at the weekend and ravish dozens of greasy kebabs??


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  • Closed Accounts Posts: 189 ✭✭dv6


    No, dont go wild at the weekend either, the kinda diet i outlined above is only since about October when i was 220lbs. Changed the diet and done a bit in gym, Xmas put me back a bit but wasnt too worried as i expected that, i might go out for a few pints on a Saturday but nothing major and NEVER eat after beer, cant understand peoples craving for food at that time of night. only problem at weekends is if i go back home to parents house and get big feeds pegged up to me the whole time. Hard to say No eventhough i should.

    Thanks for all the advice above, i think ill change me weights program to the squats, bench etc as ye mentioned and see how i get on from there.


  • Closed Accounts Posts: 120 ✭✭shantor


    if you are doing squats you should get some advice on the technique and set up.. you would probably want to start with just the bar and no weights for first couple of weeks


  • Closed Accounts Posts: 1,602 ✭✭✭celestial


    shantor wrote: »
    if you are doing squats you should get some advice on the technique and set up.. you would probably want to start with just the bar and no weights for first couple of weeks

    Also bear in mind that you can do squats with dumbbells.


  • Closed Accounts Posts: 189 ✭✭dv6


    Thanks again guys, any links to where i can get advice on the correct procedure for squats, lunges etc??
    Would youtube videos be good?


  • Closed Accounts Posts: 120 ✭✭shantor


    celestial wrote: »
    Also bear in mind that you can do squats with dumbbells.

    you could do a squat with your pet golden labrador if you wanted...

    squats are fairly advanced and put a lot of pressure on the knees and lower back, taking on too much weight might put an unfit person on the ground as well which is pretty dangerous


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  • Closed Accounts Posts: 37 Butty


    dv6 wrote: »
    Thanks again guys, any links to where i can get advice on the correct procedure for squats, lunges etc??
    Would youtube videos be good?

    You should be able to find some descriptions and videos of the techniques here: www.exrx.net


  • Registered Users, Registered Users 2 Posts: 1,029 ✭✭✭HammerHeadGym


    shantor wrote: »
    ...stay away from the xtrainer, get on the threadmill and rower...

    1) Whats wrong with the x trainer?

    2) The treadmill is terrible, very bad for your knees, and leads to an imbalance in the development of your leg muscles. Run around the track instead. Or just run around the block a few times.

    3) Rowing is awesome.


  • Registered Users, Registered Users 2 Posts: 3,577 ✭✭✭Colm_OReilly


    Rowing does indeed rock.

    Here's a good beginners workout, with progression, that you could try.

    Shedload of vids on exercise here, deadlifting stuff is great. Good stuff on the air squat which will help you when you back squat. Please stay away from the smith machine. Please.


  • Registered Users, Registered Users 2 Posts: 2,234 ✭✭✭Malteaser!


    shantor wrote: »
    you could do a squat with your pet golden labrador if you wanted...

    squats are fairly advanced and put a lot of pressure on the knees and lower back, taking on too much weight might put an unfit person on the ground as well which is pretty dangerous

    I woudldn't say that a squat 'fairly advanced'. They're actually an incredibly natural movement. Look at how a baby picks things up, or the position they sit in. It's a squat.

    I would also contest the load properly performed squats put on your knees when you compare them to the normal movements you see being done in the gym for legs.... Leg presses, hack squats and leg extenstions are potentially far more dangerous and damaging to the knee. Never mind less effective...

    Any exercise is "dangerous" if you load up the bar and try to jump under it without a clue as to what you're doing. To say this is purely a problem with squatting is incredibly misleading. The whole idea of progressive overload is to PROGRESSIVELY increase the weight and get stronger along the way. You don't jump in and start busting out heavy triples.


  • Closed Accounts Posts: 1,602 ✭✭✭celestial


    Malteaser! wrote: »
    I woudldn't say that a squat 'fairly advanced'. They're actually an incredibly natural movement. Look at how a baby picks things up, or the position they sit in. It's a squat.

    I would also contest the load properly performed squats put on your knees when you compare them to the normal movements you see being done in the gym for legs.... Leg presses, hack squats and leg extenstions are potentially far more dangerous and damaging to the knee. Never mind less effective...

    Any exercise is "dangerous" if you load up the bar and try to jump under it without a clue as to what you're doing. To say this is purely a problem with squatting is incredibly misleading. The whole idea of progressive overload is to PROGRESSIVELY increase the weight and get stronger along the way. You don't jump in and start busting out heavy triples.

    Yes. Why would a squat be any more complex or dangerous than a bench press?

    Great points.


  • Closed Accounts Posts: 189 ✭✭dv6


    Thanks again for all the help guys, made slight change to diet on your recommendation, eatling smaller lunch and then another small snack at 3pm.
    Also going in implement the new weights routine as off the weekend, have a much quieter gym in my hometown for our gaelic team so will use that to practice benching, deadlift, squat, lunges etc before doing in the busier gym here.


  • Closed Accounts Posts: 120 ✭✭shantor


    good article on squating, elaborates on technique and safety controls

    http://stronglifts.com/how-to-squat-with-proper-technique-fix-common-problems/

    guys in more advanced training can overlook issues associated with those new to the gym

    ...you wanna get your technique right, I cant do squats because my knee was twisted 8 months ago

    guys with balance problems, history of low excercise exposure, poor flexibility in joints, prior injuries etc can run into problems with this excercise


  • Closed Accounts Posts: 120 ✭✭shantor


    back squat technique

    http://www.youtube.com/watch?v=Rq8CWv8UPAI


    front squats with commentary

    http://www.youtube.com/watch?v=kLgdWg2XBgQ&feature=related

    i dunno the credentials of these guys


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