Help Make My Work-outs More Efficient

Sasquatch76

Hi folks. I'm looking for a little advice, and I respect the opinions of a lot of the posters on here, so would be very appreciative of any feedback.

Having finally accepted that I needed to do something about my weight, I changed my diet and joined the local gym about a month ago now. In those four weeks, I've dropped just under 7kg which I'm delighted with. However, I'm not sure if I'm using my time in the gym as productively as I can...

Upon signing up, I was given a program by one of the staff which consists of 45 mins cardio (25 mins stationary bike, 20 mins walking on treadmill), plus various weight/resistance machines, for three days a week. Now the cycling and walking are grand as given my current fitness levels and weight, I'm not able for rowing or running just yet. But I'd like to know if I'm using the right approach to the weight machines.

Essentially, I'm doing 3 sets of 12 reps on each of the machines, and I've been gradually upping the weight over the month so that I'm now at a point where the last couple of reps on the final set are tough. However, I feel no real discomfort or pain afterwards, nor do I feel like I need to rest the following day. So I'm wondering, should I increase the weight and do fewer reps or sets? Or try for extra sets??

Unfortunately, dumbells aside, there are no freeweights in my gym, just a couple of Smith machines and the Precor resistance/weight machines.

Also, given the lack of fatigue, DOMS, general aches and pains the following day, would I be alright doing the cardio again, maybe doing it every day? Don't get me wrong, I'm very happy with my progress thus far. Delighted in fact, but given my starting weight (high) and starting fitness level (low), I just imagined I'd be in more agreeance with the old adage "no pain, no gain"!!!

Thanks for reading, and all feedback welcome

jive

Tbh if you lost almost 7kg in the last month I'd continue doing what you're doing. When you feel able ask the trainer to show you some exercises with the dumb bells or youtube some videos, there are loads. Considering you are losing the weight at a fairly decent pace already I wouldn't suggest doing more cardio.

Honestly just keep on the same track until it needs changing. If it ain't broken, don't fix it. No pain, no gain is erroneous really. Losing weight is generally more mentally challenging than physically (although it can be tough physically). The only thing I'd suggest is that if you are getting a comfortable 12 reps in each set then up the weight a bit. You should pick a weight where you can only do 13 reps when you really exert yourself but just do 12. On your last set of a particular body part (e.g. last machine exercise you're going to do that requires your chest) then go to complete failure.

Kevin Duffy

jive wrote: »

On your last set of a particular body part (e.g. last machine exercise you're going to do that requires your chest) then go to complete failure.

OP, I don't know your history, but I'm going to guess from how you describe getting started that you're not too experienced - for that reason I'd avoid the suggestion above. Going too far too fast would be a good way to injure yourself and wreck the great start you've had.

Keep working hard and keep in touch with your instructor for changes - they haven't steered you wrong so far - and make any change you make yourself a gradual, controlled one, not a jump you may turn out not to be ready for, either in volume or method. In running the general rule is never add more than 10% over the previous week's mileage. I'd say the same principal applies at this stage for you.

If your current goal is weight loss, is there any reason you couldn't do something like swim or have a good walk on your off days from the gym?

Sasquatch76

Thanks jive and Kevin.

Guess my thinking was that the vast majority of the weightloss was down to diet (which has been altered dramatically), with the exercise just gently helping things along. Maybe given how inexperienced and unfit I am, I just expected the exercise to be harder.

Anyway, I'll keep going as is, and throw in a walk on non-gym days. Thanks again!

Kevin Duffy

Sasquatch76 wrote: »

Thanks jive and Kevin.

Guess my thinking was that the vast majority of the weightloss was down to diet (which has been altered dramatically), with the exercise just gently helping things along. Maybe given how inexperienced and unfit I am, I just expected the exercise to be harder.

Anyway, I'll keep going as is, and throw in a walk on non-gym days. Thanks again!

I'd say maybe look at that from a different perspective and give yourself credit for the fact that you've gone from 0 to 60 quickly and successfully; well done, great start. Keep the enthusiasm, but use it for long-term sustainability, not flying at it and pulling something vital that wrecks your progress. At the moment, you're building a platform you can go on to use to train harder and/or try other training methods or sports, if you decide you want to. That takes a little time, it's about progress, not rushing.

Brian?

You're doing well so far horse, so no need to change too much.

Measure your progress objectively in weight loss, strength gain, endurance increase etc. which are all quantifiable and not how you feel which is subjective.

This doesn't mean you should free wheel either and never feel sore or tired. Set goals for yourself every session, this can really help. If you cycled 10Km in 15 minutes last time, try to cycle further this time or if you lift 30Kg on a chest press for 3 sets of 12 reps last time, try to hit 31Kg this time. Small increments are your best way forward. Don't get too down on yourself if you miss one of your goals for the session either, just make it your goal next time.

Well done again, stick at it!

Sasquatch76

Thanks lads. Might start a fitness log to help monitor my progress. Thanks again

jive

Kevin Duffy wrote: »

OP, I don't know your history, but I'm going to guess from how you describe getting started that you're not too experienced - for that reason I'd avoid the suggestion above. Going too far too fast would be a good way to injure yourself and wreck the great start you've had.

It's doing the same as he's doing now only going to failure on last set.

Kevin Duffy

jive wrote: »

It's doing the same as he's doing now only going to failure on last set.

Hi jive, I get it and it's a worthwhile method, but not for someone who's taking first steps in the gym and trying to make massive lifestyle changes like giving up smoking after 19 years. He seems to be doing great and when he's a bit fitter and has some reliable technique, the sets-to-failure, or anything else he needs to push on, will be well-advised for him. Not as a starting place though IMO.

jive

Kevin Duffy wrote: »

He seems to be doing great and when he's a bit fitter and has some reliable technique

He's using machines so he doesn't really need reliable technique for the most part.

doesn't matter anyway