Best Gym exercise to lose weight

mrkdips

Hi there
just wondering what is the best gym exercises and what intenstity should I be working at to maximise weight lose. I love the cross-trainer in particiular and normally go on it for about 25-30 mins at level 7 -is this ok for weight loss

Seachmall

Either HIIT on a treadmill or the free weights for fat loss for me.

At the end of the day though they're only complimenting your diet. If you're diet isn't suited to weight loss you're just wasting money and time at the gym.

leggit

Seachmall wrote: »

Either HIIT on a treadmill or the free weights for fat loss for me.

At the end of the day though they're only complimenting your diet. If you're diet isn't suited to weight loss you're just wasting money and time at the gym.

Agree with HIIT and free weights, do HIIT outside though and not on a threadmill

Mellor

What ever you enjoy the most, that what you are likely to keep doing it long term.
There is no best exercise. The energy burned is related to the effort you put in. If you prefer one thing over the nest then do that one as you are likely to do it harder, longer and more often.

canvas.

Hi guys, sorry for asking a stupid question but what is 'HIIT'?

Hanley

canvas. wrote: »

Hi guys, sorry for asking a stupid question but what is 'HIIT'?

A fantastic way for a newbie to destroy their joints, burn themselves out, make no real progress and kid themselves into thinking their training is great.





...it also stands for high intensity interval training and is the cool fitness thing to be doing at the moment. It has no real physiological benefit over steady state light intensity cardio, but may have hunger blunting effects and can be done in a shorter time period. It can be tough to recover from, and most people don't push the intervals hard enough to see any benefit.

Diet + patience + resistance training/weights + some form of cardio = good body

And they're listed in order of importance. Exercise doesn't make you lose weight unless you're incredibly overweight. Look at all the diligent 3-4x per week gym goers whose body shape never changes.

Transform

Agreed - I would not push the hiit in the beginning and focus on diet, sort your mobility, get stronger and do some cardio.

kennyb3

Hanley wrote: »

A fantastic way for a newbie to destroy their joints, burn themselves out,

and can be done in a shorter time period. It can be tough to recover from, and most people don't push the intervals hard enough to see any benefit.

+1 to all that.

token

Hanley wrote: »

A fantastic way for a newbie to destroy their joints, burn themselves out, make no real progress and kid themselves into thinking their training is great.

You talking about crossfit again?

token

Seriously though I don't know why crossfit proponents would vilify HIIT when that's basically what crossfit is.

Hanley

token wrote: »

Seriously though I don't know why crossfit proponents would vilify HIIT when that's basically what crossfit is.

It could possibly be becaus some of the people who enjoy doing crossfit arent so dogmatised that they don't know the difference between a hammer and screwdriver??

Antomus Prime

I found that doing HIIT gave much better results over 2 month periods then doing steady jogging/running

deegs

Antomus Prime wrote: »

I found that doing HIIT gave much better results over 2 month periods then doing steady jogging/running

Absolutely!


Look OP... HIIT is cardio!! Its just cardio at a much higher rate for a shorter time, followed by a recovery time, and repeated.
You can do HIIT with anything, any type of exercise you like, you can also do it swimming if you are worried about joints and recovery.

However if you have no injuries and have at least a partial degree of fitness, I'd say go for HIIT.

Hanley wrote: »

A fantastic way for a newbie to destroy their joints, burn themselves out, make no real progress and kid themselves into thinking their training is great.

...it also stands for high intensity interval training and is the cool fitness thing to be doing at the moment. It has no real physiological benefit over steady state light intensity cardio, but may have hunger blunting effects and can be done in a shorter time period. It can be tough to recover from, and most people don't push the intervals hard enough to see any benefit.

Dude... In your own words....

Hanley wrote: »

I'm going to have to ask you to back that one up with some evidence. Actual evidence. Not jsut an internet post.

or

Hanley wrote: »

You stated a position. The onus is on you to support it.
...
I'm sorry if you have issues with me questioning you, but this is a widely read forum, and when you make radical claims, there should be some back up to them. Hell, it's the first point in the charter.

And my intention is good natured, but just so I'm not stepping outta line

g'em wrote: »

lads, take a step back and have a breather for a minute. Let's not let over-enthusiasm ruin a good discussion. And ftr, as per the Charter, a user is perfectly entitled to request evidence to support a claim given the nature of the information being discussed.

Anyway OP in the other thread (that Hanley stopped replying on when I showed him the papers I had justifying my position ) there are a few links http://www.boards.ie/vbulletin/showthread.php?t=2056477343&page=4 and the last 3 quotes I quoted!

HIIT works for me, and many other people. But like others have stated, if you really enjoy zumba, chances are zumba will work best for you

Hanley

deegs wrote: »

Absolutely!


Look OP... HIIT is cardio!! Its just cardio at a much higher rate for a shorter time, followed by a recovery time, and repeated.
You can do HIIT with anything, any type of exercise you like, you can also do it swimming if you are worried about joints and recovery.

However if you have no injuries and have at least a partial degree of fitness, I'd say go for HIIT.



Dude... In your own words....


or


And my intention is good natured, but just so I'm not stepping outta line


Anyway OP in the other thread (that Hanley stopped replying on when I showed him the papers I had justifying my position ) there are a few links http://www.boards.ie/vbulletin/showthread.php?t=2056477343&page=4 and the last 3 quotes I quoted!

HIIT works for me, and many other people. But like others have stated, if you really enjoy zumba, chances are zumba will work best for you

Ah... you're one of those :rolleyes:

Start here - http://www.bodyrecomposition.com/research-review/research-review-effects-of-exercise-intensity-and-duration-on-the-excess-post-exercise-oxygen-consumption.html

Continue on here, if you want - http://www.bodyrecomposition.com/fat-loss/steady-state-and-interval-training-part-1.html

I'll sum my thoughts on it up for you - both can be appropriate when applied well. Assuming one is the answer to everything, or the best option in all circumstances is BS.

But hey you're gonna disagree anyway and argue for the sake of it because you love HIIT, so whatevs.

deegs

Hanley wrote: »

Ah... you're one of those :rolleyes:

What someone who ruins a good discussion by demanding citations for everything? No, not really, but I thought thats how people rolled in this forum? I wont copy your tactics again. :rolleyes:

Anyway, honestly, do you have access to the actual journals themselves?
I do, and I'd be more than happy to send you the full copies of any papers you want!

I would not cite from a website called body recomposition tbh, and wouldn't really consider that a reference in terms of 'proof of an arguement'...
They themselves seem to only reference the abstracts, in one instance and provide commentry in both. All you really are referencing is their opinion... which is fine I guess but just to be clear, it regurgates their opinion, not argues your point. Their info may be sound but your better off cite-ing from a more reputable source if you want to substantiate your arguements.

A final point is your sources are far out of date (if they can be called sources)... there are a few more recent research than that. Essentially by citing that work Hanley you are ignoring the past 6 years research....

Have a look at the following, they actually reference LaForgia's work (the author of the abstract you linked) and determine that it needs more research...

The reference is from pub med
http://www.ncbi.nlm.nih.gov/pubmed/21113312
here is a online copy for you if you or others need it
http://downloads.hindawi.com/journals/jobes/2011/868305.pdf


also here is another one
http://www.ncbi.nlm.nih.gov/pubmed/21311363
online copy again
http://www.plan2peak.com/files/71_article_A_45_Minute_Vigorous_Exercise_Bout_Increases.6.pdf

I'm not a HIIT fanatic, in fact I don't do any in my current training plan, but I can see the benefits of it and can't see the point of slating one training method over another with anacdotal evidence...

Hanley wrote: »

I'll sum my thoughts on it up for you - both can be appropriate when applied well.

This I strongly agree with...but that reads very different to your first post... specifically the following points...
I can't see any notes in your links that
1) HIIT is a 'cool fitness thing'
2) destroy their joint
3) Burn themselves out
4) make no real progress and kid themselves into thinking their training is great
5) has no real physiological benefit over steady state light intensity cardio [in fact its the opposite to this]
6) most people don't push the intervals hard enough to see any benefit

Bar point 5 (which is just plain wrong) most of them seem anecdotal.

I've seen it in another thread... about explosiveness where some members were calling on the mods to think about the advice given by members that was untrue or could potentially damage a person.

I think a substantial part of health and fitness and nutritrion forums are full of anecdotal commentary, which is fine... but a reader should really be able to tell the difference between a fact and an anecdote. I think its fair but as a caveat...sometimes an anecdote is of more value than a fact.

Hanley

Wow. I got served. I bow to your internet superiority

oppiuy

OP. If your starting out i would suggest you talk to your gym and get a program made out for you.

I my self have just started back after an injury, and for the first few weeks you cant go wrong with good hard work outs on the treadmil, cross trainer and rowing machine. As long as your knackered and sweating hard after a session it'll do you good.
Once in the swing of things and fitness levels rise id suggest adding a weights routine, again your gym should be able to provide a starting plan.

I find HIIT really good, and ill be back at it when the evenings get brighter.
Keep moving eat right and the weight falls off

mannequinhands

I used to do mma classes for fitness more then anything(when i was back in Ireland traveling in oz at the moment), i lost alot of weight and so did many people i know in the class.I also found myself more determined to do cardio . I used slower and faster methods of exercise . In short mate anything that raises your heart beat will help you burn fat you just have to find something you enjoy doing enough to stick it out.

Staplor

I'm finding Couch to 5k pretty good. This is my 3rd attempt at it, last 2 times I dropped out after hitting the run for 20 minutes. I let stuff get in the way both times and was so psyched about running for 20 minutes I didn't bother.

Give it a lash see how you go, I use Robert Ullrey's podcasts to keep my timings.

redandwhite

Personally think that Interval work is effective. I used to do longish steady runs but they didn't seem to impact as much as the interval work.

It is important though to make sure you really push yourself. Obviously not over-exert but you should ensure that you reach a high level of effort.

Chet Zar

Personally I find rowing to be great. Very low impact - I started doing it this time last year and found my gym t-shirt was nice and baggy on me pretty quickly! Speaking of which, I should get back to it.

There's a thread called 'your 1k row time' that I started if you're looking for motivation. Love a good old row, getting in the mood now! Aim for 1k at a brisk pace and go from there.

megtyler

if it's down to one - treadmill

JJayoo

What ever you enjoy the most, that what you are likely to keep doing it long term.
There is no best exercise. The energy burned is related to the effort you put in. If you prefer one thing over the nest then do that one as you are likely to do it harder, longer and more often.

This is a good approach.

If you enjoy the cross trainer keep at it but try to improve each week, either up the level or add an extra minute to your workout. Slowly build it up.

You could also try mixing it with some other bodyweight exercises such as air squats/lunges. For example every 3 minutes hop off and do a set amount of air squats/lunges/pushups/barbell work, then hop back on and continue. At the end of your 30mins on the thread mill you will also have done 10 sets of your chosen exercise.

BUT as mentioned before diet is key. In my experience the best way to stop eating crap is to stop buying crap. If its in your house your going to eat it, so just stop buying it.

Magenta

Weights would be best. If you do weights you will build muscle, which burns more calories per pound than fat.

I personally don't like doing HIIT. I just don't enjoy it and prefer a longer less intense session.
Main thing I would recommend, if you're in a gym, is group classes. I do weights, spinning (my legs are burning as we speak) and the occasional aerobics. You can adjust your weights/resistance to suit yourself and I find it so much easier to stay motivated when the trainer is there- I push myself a lot harder because I'd be mortified if I was the only one in the class not able to keep up!

megtyler

i agree. you need muscles to burn fat. you need to lift weights to build muscles. you need food to have enough energy to do weights.
there's no easy way around it.
just make sure you balance your weights and cardio.

EdenHazard

its all about consuming less calories and diet, so if you burn same calories in 45 minutes as you would 20 mins 'hiit' both are the same when it comes to losing fat.

a very good diet plus weights would get most people in good shape, then mayb 2 jogs throughout the week if you wanted.

i couldnt be bothered eating so well, i mean whats the point i wanna live life, im not training for mr. olympia just to pull birds so i just do hard enough cardio for 40 mins losing like 800 calories 2 or 3 times a week. in good shape so it works for me but im lucky i guess.

top madra

Diet diet diet diet diet..................no gym exercises comes close for losing weight.

Then do whatever you want, you can sit at home all day watching tv and losing weight if you sort out a proper diet.

nice_guy80

Weighted Mini Circuits

3/4 exercises per circuit.
2 circuits per workout

cardio workout and weight training all in one