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Need direction on what to do in the gym.

  • 09-05-2011 8:11pm
    #1
    Hogzy
    Registered Users, Registered Users 2 Posts: 7,544 ✭✭✭


    Hey folks,

    I joined a gym a few weeks ago. I have been going swimming every weekday for the past 3 weeks and i have actually put on a pound. I am fairly unsatisfied with those results despite cutting down on fatty/sugary foods completely.
    Starting tomorrow morning im going to head up to the gym but i am a bit lost as to where to start.

    I am 6ft3 and weigh 16 stone. I am fairly large in the sense that i have quite broad shoulders. 3 years ago i used to be 14 stone and put on the weight which has depressed me to say the least.

    My ultimate goal is to get back down to 14 stone as i felt it was a healthy weight for my stature.

    Can anyone tell me what sort of cardio i should be doing. I really though the swimming would have helped me loose at least a pound or two in the 3 weeks but as i said i put on weight. (I always weigh myself first thing in the morning)


Comments

  • #2
    boomtown84
    Registered Users, Registered Users 2 Posts: 612 ✭✭✭boomtown84


    check out the metcon thread in this forum

    EDIT: http://www.boards.ie/vbulletin/showthread.php?p=66918014


  • #3
    Mellor
    Registered Users, Registered Users 2 Posts: 39,900 ✭✭✭✭Mellor


    I lbs is nothign, there is no way to know if you put of (or lost) 1 lb of fat. Drinking a pint of water increases the reading on the scale by over 1lb, going to the bathroom will decrese it.


  • #4
    gymsoldier
    Registered Users, Registered Users 2 Posts: 738 ✭✭✭gymsoldier


    Youve got to be honest with yourself first. Have you cut down on calorie intake etc. Youre fooling no one but yourself if you havnt.

    Whats you intensity like in the gym? Is it a few lenghts in the pool then give up?


  • #5
    Hogzy
    Registered Users, Registered Users 2 Posts: 7,544 ✭✭✭Hogzy


    gymsoldier wrote: »
    Youve got to be honest with yourself first. Have you cut down on calorie intake etc. Youre fooling no one but yourself if you havnt.

    Whats you intensity like in the gym? Is it a few lenghts in the pool then give up?

    I have cut my calorie intake to between 1500 and 1800. I do 100 laps in 60mins which is 2km.


  • #6
    gymsoldier
    Registered Users, Registered Users 2 Posts: 738 ✭✭✭gymsoldier


    Hogzy wrote: »
    I have cut my calorie intake to between 1500 and 1800. I do 100 laps in 60mins which is 2km.

    What age are you and Ill do a rough estimate on your BMR.


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  • #7
    Hogzy
    Registered Users, Registered Users 2 Posts: 7,544 ✭✭✭Hogzy


    gymsoldier wrote: »
    What age are you and Ill do a rough estimate on your BMR.

    Just recently turned 24


  • #8
    gymsoldier
    Registered Users, Registered Users 2 Posts: 738 ✭✭✭gymsoldier


    Hogzy wrote: »
    Just recently turned 24

    Your BMR is 2000cals a day when your just sitting down doing nothing at all.


  • #9
    Hogzy
    Registered Users, Registered Users 2 Posts: 7,544 ✭✭✭Hogzy


    gymsoldier wrote: »
    Your BMR is 2000cals a day when your just sitting down doing nothing at all.

    So in theory does that mean if i consume less than that amount (excluding exercise) I will technically burn calories by doing nothing?

    Prior to the last 3 weeks i always thought it was 2500, Probably why i put on the weight and the fact i have been quite inactive (in terms of exercise) in the last 3 years.

    Thanks for that gymsoldier


  • #10
    Mellor
    Registered Users, Registered Users 2 Posts: 39,900 ✭✭✭✭Mellor


    Hogzy wrote: »
    So in theory does that mean if i consume less than that amount (excluding exercise) I will technically burn calories by doing nothing?

    Prior to the last 3 weeks i always thought it was 2500, Probably why i put on the weight and the fact i have been quite inactive (in terms of exercise) in the last 3 years.

    On the first point, yes that is the theory. It's a rough calc and different people will vary.

    On the second point, you are getting confused here.
    BMR is basal metabolic rate. It's the calories you burn by doing completely nothing, not by doing no excercise.
    Even somebody who is sendantry, works in an office all day, does no excercise at all, totally inactive - still needs to multiple their BMR by 1.2 to get their daily calorie needs.
    Which puts you at 2400.

    Sticking with 200cal BMR here are the standard activity levels

    •If you are sedentary (little or no exercise): BMR x 1.2 = 2400
    •If you are lightly active (easy exercise/sports 1-3 days/week): BMR x 1.375 = 2750
    •If you are moderately active (moderate exercise/sports 3-5 days/week): BMR x 1.55 = 3100
    •If you are very active (hard exercise/sports 6-7 days a week): BMR x 1.725 = 3450
    •extremely active (very hard exercise/sports and physical job): BMR x 1.9 = 3800

    Notice that even those that are doing hard excercise 6-7 days a week only have a little over a 1000 cals a dat required. Very few peopel would fall into the last category. What you should take from that is that excercise only burns so much additional energy. The bulk of a persons energy need is the simple day to day bodily functions keepign them alive.


    Read more: Basal Metabolic Rate Calculator - Calculate BMR and Calories - Good Housekeeping


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