am i really going that wrong?

stevoman

Hi Folks.

I have gone to back to the gym and today i finished my 5th week.

let mne give you the background. im 27 and 13 stone and 5 foot 7. im not overly fat, just very flabby as i have let myself really go without any excercise the last 2 years. before that i was relativly fit.

i got my fitness programme and for the first 6 weeks he gave me 10 minutes on the excericise bike and i burn about 40cal. the 20 mins on a very fast walk cross country setting on the treadmill and i burn about another 170 cal. then i do 20 minutes on the cross trainers at setting three and burn about another 200 cal. then i cool down with a 1 kilometre row.

i go gym every monday wednsday and friday and do this and i swim 500 metres on tuesday and thursday. today i weighed myself and i havnt lost a pound although i think i look a little better.

daily diet is usually porridge for breakfast with honey, apple at 10.30, banana at 12.00 aplle and white bread sambo with light mayo ham and cheese and tomatoe at 2.00 and dinner at 6. i do drink pints on a friday night (about 8), but i do have to live a little too.

any advice folks, id like to lose the flabby belly and chest and generally tone them and maybe get the arms a bit bigger.

help appreciated.

injured365

Any weights?

stevoman

injured365 wrote: »

Any weights?

none, and the lad who gave me the fitness analasis didnt geive me any. spoke to the other guy there today (the fella who works there that does be doing weight and is very fit) and he told me i should have been given weights to do.

injured365

Definitly should have being given weights. Weights are more effective for losing weight than cardio.A proper programme would have more weights in it than cardio. I would give that programme back to the lad who gave it to you, and find someone else to make you out one.

Oryx

What do you have for dinner? And do you snack much at all? (crisps etc).

Other than that, it does seem quite a moderate cardio programme, as well as getting some weights, make sure the cardio you are doing is taxing you. It shouldnt feel that easy.

MooseJam

injured365 wrote: »

Weights are more effective for losing weight than cardio

why is that, is it just because shifting heavy weights is more work, do they have to be really heavy weights, would 20k dumbbells be any use ?

corkcomp

the diet is ok at best - the lunch is crap though TBH - while bread, ham and cheese arent the best foods, especially the first two! If you want to eat a lot of white bread and have 8 pints on a Friday night (could you compromise and have say 4?) you will have do work harder / for longer time periods in the gym .. In my experience you CAN out train a bad diet on ocasion but you have to work at it e.g running flat out for an hour vs 20 mins easy on the exercise bike ....

stevoman

okay thanks for the info folks.

yes i am a night snacker i have to admit. so i will cut out the white bread, the light mayo aswell i guess. the hame and cheese i love but i will have to compromise.

its a bit disheartining after really sticking at it for 5 days a week for the last five weeks and planning to do it from now on. i do feel less flabby like i have toned a bit.

im getting a new programme monday week from a different guy so i hope that will be better for me.

rccaulfield

Ya gotta have clean nutrition, weights and cardio. Sounds like youv only got the cardio and that looks a bit all over the shop, 30 mins continuous on one thing is the job not stop startin!
Ur diet looks awful mate, white bread? A fruit as a meal?Ditch the ham buy the chicken and fish, Do some research along the lines of measuring your body fat, lean body mass, eating 6 meals a day(your not eating much so bodys storing imo) and counting your calories-aim to eat lean protein some starchy carbs and good fats in each meal where possible! Pints will set u back a bit but just allow for them in your daily calorie intake and the damage will be limited! Everyones different you'l need to find what works for ya!

aye

MooseJam wrote: »

why is that, is it just because shifting heavy weights is more work, do they have to be really heavy weights, would 20k dumbbells be any use ?

Weight training increase you muscle tissue, which requires more calories than fat. heavy weight training increases metabolism, so you burn calories after training also, and will aid in fat loss.

cardio only burns calories during training.

http://www.independent.ie/health/diet-fitness/ask-the-coach-efficient-methods-for-burning-fat-1606348.html



OP get a new program from a proper trainer, demand it includes compound weight exercises.
also show that original program you were given to a gym manager and see what they say about it. it looks like that trainer put no thought into it at all.

aye

stevoman wrote: »

its a bit disheartining after really sticking at it for 5 days a week for the last five weeks and planning to do it from now on. i do feel less flabby like i have toned a bit.

im getting a new programme monday week from a different guy so i hope that will be better for me.

i'd say it is disheartening.

i'd advise you post the new program too.

stevoman

rccaulfield wrote: »

Ya gotta have clean nutrition, weights and cardio. Sounds like youv only got the cardio and that looks a bit all over the shop, 30 mins continuous on one thing is the job not stop startin!
Ur diet looks awful mate, white bread? A fruit as a meal?Ditch the ham buy the chicken and fish, Do some research along the lines of measuring your body fat, lean body mass, eating 6 meals a day(your not eating much so bodys storing imo) and counting your calories-aim to eat lean protein some starchy carbs and good fats in each meal where possible! Pints will set u back a bit but just allow for them in your daily calorie intake and the damage will be limited! Everyones different you'l need to find what works for ya!

do you know the best way to research this?

stevoman

aye wrote: »

i'd say it is disheartening.

i'd advise you post the new program too.

i will let you know as soon as i get it and post it.

its just a setback though thats the way i have to look at it. im completly new to the gym so i guess its all trial and error and i'l stay determined.

injured365

Muscle tissue only burns 7-15 calories a day. The impact more muscle tissue could have on your calories is extremely low, under 50 a day(i know many claim that muscle tissue burns hundreds of calories a day). Big compound movements such as a squat or lunge, involve your whole body and need more energy. This is the same reason the rowing machine is better than the treadmill

http://www.acefitness.org/fitnessqanda/fitnessqanda_display.aspx?itemid=358

rccaulfield

Well start reading the stickies on here and take it from there!

rccaulfield

injured365 wrote: »

Muscle tissue only burns 7-15 calories a day. The impact more muscle tissue could have on your calories is extremely low, under 50 a day(i know many claim that muscle tissue burns hundreds of calories a day). Big compound movements such as a squat or lunge, involve your whole body and need more energy. This is the same reason the rowing machine is better than the treadmill

http://www.acefitness.org/fitnessqanda/fitnessqanda_display.aspx?itemid=358

Depends on the size of the muscle mass i suppose!-Whats forgotten is that using your muscles keeps the body as using them as a source of fuel when in a catabolic state! Bye bye fat!

injured365

rccaulfield wrote: »

Depends on the size of the muscle mass i suppose!-Whats forgotten is that using your muscles keeps the body as using them as a source of fuel when in a catabolic state! Bye bye fat!

Well even if you take it as the average non-exercising persons muscles burn 15 calories, someone with ten times the amount of muscle mass would still only burn 150 calories (I know, slight exaggeration). Using the fact that muscle burns more calories than fat is more a way of tempting people to join gyms than anything, while it is true, it makes little difference.

aye

Strength Training Increases RMR

If this is an accurate assumption, strength-trained muscle may use approximately 1.5 more calories per pound per day than untrained muscle (7.2 vs 5.7 calories per pound per day). Such an adaptation could account for the approximately 7 to 8 % elevation in resting metabolism observed in the reported research studies.

Strength training does have a significant elevating effect on resting metabolic rate and is, therefore, a highly beneficial exercise for increasing daily calorie usage and enhancing fat loss. It would appear that the metabolic increase occurs in all of the strength-trained muscle tissue, and that the additional energy usage may be about 1.5 calories per pound of muscle per day.

http://www.fitcommerce.com/BLUEPRINT/Increased-Muscle-=-Increased-Resting-Metabolic-Rates-=-Weight-Loss_page.aspx?pageId=744&tabIndex=5&portalId=2&cpid=1380-2

celestial

Your work-out routine is a piece of ****. Get doing compound movements with weight or bodyweight - squats, lunges, etc with high intensity cardio or at least moderate-high intensity staying with the one machine during your workout- and lose the white bread now!

rccaulfield

injured365 wrote: »

Well even if you take it as the average non-exercising persons muscles burn 15 calories, someone with ten times the amount of muscle mass would still only burn 150 calories (I know, slight exaggeration). Using the fact that muscle burns more calories than fat is more a way of tempting people to join gyms than anything, while it is true, it makes little difference.

Your thinking small time there mate- how many calories that work out as a WEEK? or a MONTH or a YEAR??

cardio,shoot me

good luck anyway ,

stevoman

well i raging that i have been wasting my time for the last few weeks so i have. im going to have to get right on the weights straight away so i will.