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Gym newbie, Stupid questions ahoy!
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18-02-2011 10:18am#1Hiya all,
Have joined the local gym for the first time in my life at the start of the month. I used to be very fit but that was down to a combination of rugby, basketball and martial arts training and after I went to college I started piling on the weight.
Am a mighty 19st now and 6ft4 at 24.
So I decided it was time to start working on it. Have been going 3 times a week for about an hour/hour and half with a friend who is telling me the wonders of weight training. All I really do is weights, but I try to hit most of my muscles but having never used a gym before, I'm kinda relying on my friend to show me what needs to be done. Anyways on to the stupid questions!- Is it possible to achieve weight loss with weight training alone?
- Is 3 times a week enough to be going? It killed me the first week but was nowhere near as bad the second?
- I tend to vary up what I work on so no two gym visits are the same, will this hinder progress?
- Everyone I see in the gym is drinking what I'm assuming is protein shakes and taking suppliments, should I be doing that too for weight loss?
I realise diet is a big part of weight loss also, I'm working on it but I have to admit its small changes at the minute, I tried a radical change before xmas and it didn't last any amount of time so am trying the softly softly approach now.
Thanks for taking the time to read this, any input is greatly appreaciated!
P.S. down 9lbs since I joined on the 2nd, so progress is being made!
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Am in Crunch in Dun Laoghaire, Joined it because another friend of mine used to work there as a trainer but he's moved branches since I joined
(poor timing on my part)
I was planning on getting him for a session but he disappeared on me
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Am in Crunch in Dun Laoghaire, Joined it because another friend of mine used to work there as a trainer but he's moved branches since I joined (poor timing on my part)
I was planning on getting him for a session but he disappeared on me
Ah right. I used to train in Crunch....less said the better:pac: Why don't you just book in an induction, but tell them you want to work more with free weights as opposed to machines. And then maybe post your program up here to get some advice on it? That way, you'll know if it's any way decent, and if not you'll get some ideas on how to fix it up.
Oh, and start a log! 0 -
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Ah right. I used to train in Crunch....less said the better:pac: Why don't you just book in an induction, but tell them you want to work more with free weights as opposed to machines. And then maybe post your program up here to get some advice on it? That way, you'll know if it's any way decent, and if not you'll get some ideas on how to fix it up.
Oh, and start a log!
All I'm really working on at the moment is free weights, the only thing I use the machines for are assisted chin ups (coz I'm pitiful at these, record of 7) and leg work.
Example I can give you from Wed was:
3 sets of 8 bench presses with 22KG and then 2 sets of 6 with 25KG
5 sets of 8 military presses with 21KG
5 sets of 15 on the leg press going up a weight from 240KG
3 sets of 15 on leg curls and leg extensions going up a weight from 70KG
3 sets of 8 bicep curls with 20KG
then sometimes I'll try the assisted squat rack with 40KG and 4 sets of 6
If I'm still able to move I try a quick swim for about 10 mins and that's where I'm at at the moment, Any insight appreciated
BlueIsland wrote: »Was 18 and half stone on Jan 2nd....and am now 16 and half stone...
You gotta mix cardio with the weights in my view. I dont care about studies for this that and the other about it. a ten minute run at end of weights three times a week is even enough!!!Post what you eat there... we can talk till the cows come home about weights programmes but if you eating 5000 calories a day it wont matter!
I honestly haven't been doing much cardio, if any at all. If I do, its swimming. To be honest I find it really really dull?
As for food (here's where I'm gonna get crucified )
Usually what happens is:
12pm - wrap with chicken and boiled egg
5pm - dinner, usually with plenty of pasta or potatoes.
What I've been trying (with limited success)
9pm - fruit
12pm - wrap
5pm - halved dinner size
9pm - fruit / porridge
I should point out I know relatively nothing about food I'm still coming to terms with how bad carbs are for me 0 -
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Ok guys, just to follow up this with a few more questions since ye have been exceptionally good so far.
1) Am really trying with the diet but have noticed that I'm alot hungrier than I used to be. Had an internal battle last night to not throw some food on last night after my dinner. Am I missing something to feel this hungry?
2) With the above in mind, is there anything I can eat pretty much till I'm full? I've been trying carrot sticks but I find them bland after a while
3) I'm guilty for being a breakfast skipper. At the moment, sleep is more important to me than getting up earlier for food. Is this seriously affecting me and my efforts? I know people constantly say breakfast is important but I honestly don't get hungry till about 11 or 12 and then I'm happy to wait until lunch.
4) How badly do the likes of milk and orange juice go against me? I remember reading somewhere that milk isn't the best for you (but you can find a place on the net to suggest ANYTHING isn't the best for you
)
Thanks guys!0 -
Ok guys, just to follow up this with a few more questions since ye have been exceptionally good so far.
1) Am really trying with the diet but have noticed that I'm alot hungrier than I used to be. Had an internal battle last night to not throw some food on last night after my dinner. Am I missing something to feel this hungry?
I'd be thinking you should eat more. You eat less than me by the looks of it, and I'm half your size.
2) With the above in mind, is there anything I can eat pretty much till I'm full? I've been trying carrot sticks but I find them bland after a while
broccolli FTW, it's a magic filler upper!!
3) I'm guilty for being a breakfast skipper. At the moment, sleep is more important to me than getting up earlier for food. Is this seriously affecting me and my efforts? I know people constantly say breakfast is important but I honestly don't get hungry till about 11 or 12 and then I'm happy to wait until lunch.
Some people say it doesn't matter, but personally if I miss brekkie I end up eating alot more during the day. Whereas if I have a bowl of porridge I'm not hungry again for ages.
4) How badly do the likes of milk and orange juice go against me? I remember reading somewhere that milk isn't the best for you (but you can find a place on the net to suggest ANYTHING isn't the best for you )
Orange juice is high in kcals and carbs. One glass won't kill you - half a carton might not be wise. I don't drink milk, but apparently soya milk is going to kill me too (according to the interntez), I wouldn't worry too much about it:pac:
Thanks guys!
I was too lazy to quote...see bold parts! How's the training?0 -
1) with regards to the diet, its pretty much stayed at a wrap (chicken and egg) for lunch and a dinner in the evening (probably a bit big on the portion size of things) and everything else would be liquid top ups, as i said, orange juice, milk, loads of water while in work and a cup of tea here and there. and thats it. Cheated at the weekend though and had a pizza
2) excellent need loads more of them
3) my amount wouldn't change unless its the weekend. thats where things get tricky. sitting at home all day beside a well stocked kitchen is not good for me
4) I would drink a good bit of both so maybe I should cut down on them too?
So what do people eat thats nice AND healthy? Would love to crave something good for you
Also, training is good good, can actually see progress although i nearly had a heart attack playing bastketball with the boardsies 0 -
1) with regards to the diet, its pretty much stayed at a wrap (chicken and egg) for lunch and a dinner in the evening (probably a bit big on the portion size of things) and everything else would be liquid top ups, as i said, orange juice, milk, loads of water while in work and a cup of tea here and there. and thats it. Cheated at the weekend though and had a pizza
2) excellent need loads more of them
3) my amount wouldn't change unless its the weekend. thats where things get tricky. sitting at home all day beside a well stocked kitchen is not good for me
4) I would drink a good bit of both so maybe I should cut down on them too?
So what do people eat thats nice AND healthy? Would love to crave something good for you
Also, training is good good, can actually see progress although i nearly had a heart attack playing bastketball with the boardsies
1. Eat more oranges, drink less orange juice! Seriously though, eating is going to fill you more than drinking imo... I'd cut down on the juice.
2. Ehhh any green veg at all really! Oh and turnips can be great instead of potatoes - sometimes I roast some turnips and butternut squash - yumminess! Or you could mash them even.
3. I'm the same, I can't moderate. Hence why my cupboards are never full. I rarely do a 'weekly' shop, I buy as I go, otherwise I'd just eat myself to death every night. True Story.
4. See point 1...
5. I'm a veggie, and I'm picky as hell, so I'm not the best person to advise....hopefully Hanley will come along soon - he's like Mr.Dieting extraordinaire.
I wanna play basketball!!! I was meant to start that with a chick from here last year but never got around to it. Is it still on Sundays? I'm officially inviting myself:D0 -
I will take all that on board
Main problem I have is being hungry so If i can fix that I'll be happy.
Basketball is on Fridays and Sundays as far as I know. Tis on in the basketball forum. They are alot fitter than me though so you'll probably be a better addition than me 0 -
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Ok guys, just to follow up this with a few more questions since ye have been exceptionally good so far.
1) Am really trying with the diet but have noticed that I'm alot hungrier than I used to be. Had an internal battle last night to not throw some food on last night after my dinner. Am I missing something to feel this hungry?
2) With the above in mind, is there anything I can eat pretty much till I'm full? I've been trying carrot sticks but I find them bland after a while
3) I'm guilty for being a breakfast skipper. At the moment, sleep is more important to me than getting up earlier for food. Is this seriously affecting me and my efforts? I know people constantly say breakfast is important but I honestly don't get hungry till about 11 or 12 and then I'm happy to wait until lunch.
4) How badly do the likes of milk and orange juice go against me? I remember reading somewhere that milk isn't the best for you (but you can find a place on the net to suggest ANYTHING isn't the best for you )
Thanks guys!
1) I get hungrier when I start to diet, probably something to do with your metabolism speeding up a bit. How often are you eating at the moment? If you're not putting something in your mouth every 2-3 hours it can be a lot harder to control cravings
2) Celery... om :rolleyes: There's not much really... leafy green veg, carrot sticks, celery... my preferred method is to snack on nuts, but to account for them in my daily kcals before I do
3) Eat your breakfast. You'll be less hungry at lunch, and less hungry at every meal thereafter
4) They're not 'bad' for you. They won't 'help' your diet, in small quantities they won't ruin it either, but you'd be better off without them.0 -
1) I get hungrier when I start to diet, probably something to do with your metabolism speeding up a bit. How often are you eating at the moment? If you're not putting something in your mouth every 2-3 hours it can be a lot harder to control cravings
I usually only get food at lunch and at dinner. I don't think I'd be able to control myself if i was having food every 2-3 hours
2) Celery... om :rolleyes: There's not much really... leafy green veg, carrot sticks, celery... my preferred method is to snack on nuts, but to account for them in my daily kcals before I do
Cheers, will try these too!
3) Eat your breakfast. You'll be less hungry at lunch, and less hungry at every meal thereafter
Yeah thats what I thought. just being lazy I guess
4) They're not 'bad' for you. They won't 'help' your diet, in small quantities they won't ruin it either, but you'd be better off without them.
So many things I'm finding out are bad for me ah well, I'll be happy when i'm a lighter rugged yoke
Thanks for the input!!0 -
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If you switched to just doing cardio you would lose the weight quicker.
I am going to disagree with this statement.
Continue with your weight workouts. This will encourage you body to hold on to lean muscle mass.
For cardio do Intervals once or twice a week, maybe one running based, i.e. 5 minute warm up jog, then sprint the length of a soccer/gaa pitch, walk back to the halfway line, jog back to the goal line, rinse and repeat 10 times, 5-10 minute jog to cool down, then stretch.
And one rowing based. Get someone to go through proper rowing technique with you. This video explains it well I think
Do a 1k warm up, easy rowing, aroung 19 spm, then 6 x 500m as fast as you can, keeping good technique. Rest for 2 or 3 minutes between intervals, Rest means row easy not stop. Aim to decrease the rest time over time and possibly increase the work sessions up to 10.
Throw in 1 or 2 conditioning style workouts
Dumbells could be used instead of kettlebells if your gym didn't have them. Try doing two rounds of this against the clock
There is more to being in shape then just a figure on a scales. The aim should be to keep as much lean mass as possible and drop body fat. And for that a calorie deficit, resistance training to preserve lean mass, and shortish intense cardio/conditioning workouts are the way to go IMHO.0 -
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Join Date:Posts: 80269
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Ok the way I see it is you are better off sticking to your weights sessions for weight loss. Then do a little bit of cardio as Tommy said. While true you may burn a load of calories doing cardio, you can easily burn off alot of muscle aswell as fat if you do too much. So doing weights to burn the calories will get your body in better shape than doing the cardio. Besides lets face it at that weight and height, you must have a prity decent frame to fill with muscle 0
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Don't think of foods as good and bad.
4) How badly do the likes of milk and orange juice go against me? I remember reading somewhere that milk isn't the best for you (but you can find a place on the net to suggest ANYTHING isn't the best for you )
Milk is good, orange is ok (lots of sugar) but its so so so easy to drink too much.
1 litre of regular milk is 600 calories. This is a lot to have everyday (not unheard of).
If you swapped it for a half pint of skimmed milk and drink water the rest of the time. You've cut out 500 calories, if this is daily that adds to to 3500cals, or 1lb of fat
You are looking at this the wrong way.It is true. You may not agree with it.
How long does it take you to do just the Rowing work out above and how many calories do you burn doing it?
When I'm in the gym I always start with a quick blast to 2km on the rower and I don't think there's anything that would burn the same amount of calories in the same short period of time?
So in terms of weight lifting, what would burn the same amount in the same amount of time?
The rower and treadmill burn lots of calories in a short period when you go hard. You won't match this with weights. But those hard 7mins or so are going to drain you so much that the rest of your workout suffers.
Also, the reason weights are recomended so much is not only because of the energy you use while lifting, but the increased metabolism afterwards which will burn more calories0 -
@ TommyKnocker, thanks for the long post! really helpful and gets down to the nitty gritty which is what I'd be looking for. Just thinking back now, I don't actually think Crunch in Dun Laoghaire has a rowing machine
but I've started going to the branch in Tallaght which is a nicer gym WITH rowing machines I'll give your suggestions a trial run for a while and see how I get on.
@ Sephiroth_dude, cheers man! I did my first unassisted one on wednesday night, it nearly killed me but I did it!
@DL Saint, Cheers for the advice! I would like to stay relatively big but just kinda sick of the belly and moobs so I was researching purely weight loss, not muscle building. I'm finding more and more with this that there is sooooo much information out there, but alot of it is conflicting which is rather confusing to a noob such as myself
@Mellor, Thanks for the input, still trying to understand fitness jargon so when its laid out in plain english like that, its alot easier for me to get the point (finally )
Ok so something else that was told to me yesterday is that training in the morning is better than training in the evening (which is what I currently do). Once again, I'm depending on ye fine folk to tell me if this is an urban myth or not?
P.S. down a stone!!! a whole stone!! have also dropped a trouser size recently which is a nice boost 0 -
You are looking at this the wrong way.
The rower and treadmill burn lots of calories in a short period when you go hard. You won't match this with weights. But those hard 7mins or so are going to drain you so much that the rest of your workout suffers.
Woah woah woah there! 7 minutes would kill me but not 7:40, thats a nice hard pace and will burn about 165 calories. A couple minutes rest and I'm good to hit the weights. The only time I would not do the rower for my warm up is on a leg day.Also, the reason weights are recomended so much is not only because of the energy you use while lifting, but the increased metabolism afterwards which will burn more calories
Yes that's true, cardio can raise your metabolic rate for up to a couple of hours and weight training for up to a couple of days but by how much. Very hard to say as everyone's metabolic rate is different even if they did the same exercise.
As I said in my first post you'd be best to do Cardio and weights but more importantly diet has to come first.
Anyway best of luck to ReDXIV, whatever exercise you do is a step in the right direction. Come back and let us know when you can do a 7min 2km row!
PS: Still the quickest way to lose 1000 calories is cardio 0 -
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