Newbie gym user

tinkerbell

Hi

Okay, I started going to the gym about two weeks ago doing cardio. Since then I've lost about 1 or 2 lbs.

Now, here's the problem. I can't lose any more weight. I'm tall and thin, so as far as I can see, there is no fat there. I'm not talking about body fat measures, coz I've never gotten that stuff calculated. I'm just talking about from looking at myself.

I've been put on a programme for 5 mins warm-up on the bike, 15 mins on the bike, 15 mins running on the treadmill, and 15 mins on the cross-trainer. Is this too much? If so, how should I reduce it? And also, how many times a week should I be doing this, so that I'll get fit and tone up, but without losing weight? Or should I just eat loads more than normal? I eat the same as I did before I started going to the gym. Also, when I'm working out, heart rate goes up to about 180bpm, is this okay? I was talking to one of the instructors last week, and he said it's grand, that his goes up way higher when he's really doing mad running on the treadmill.

Thanks everyone, much appreciated

irlirishkev

That's a whole lotta askin' there tinkerbell

You'll lose the most weight when you start excercising, after that, weight loss will slow down, especially if there's not that much to lose..

tinkerbell wrote:

5 mins warm-up on the bike, 15 mins on the bike, 15 mins running on the treadmill, and 15 mins on the cross-trainer

That's mixing it up a lot. Personally, I'd stick to one excercise for 30mins or so. Having said that though, everyone's different.
There are different theories regarding heart rate and weight loss. The most common is that if you keep your heart rate at 80% of your maximum, that's the optimum for losing weight. You can calculate your Max Heart Rate here

Kevin.

tinkerbell

Thanks for your reply Kevin

My max is about 199 (220 - 21). So 80% then would be say around 160. I don't really feel much of a kick around that stage though. I find if I get up to 180 or so, I feel it more.

Is it not good to mix it up a lot?

irlirishkev

tinkerbell wrote:

My max is about 199 (220 - 21). So 80% then would be say around 160. I don't really feel much of a kick around that stage though. I find if I get up to 180 or so, I feel it more.

I'm exactly the same. I've never put the 80% Max HR theory into practice as I don't feel I'm working hard enough. I suspect you have the same reservations..
There are arguments for and against the 80% theory, I'm no expert I'm afraid, but I do prefer excercising at a higher intensity..

tinkerbell wrote:

Is it not good to mix it up a lot?

Entirely up to yourself. I used to run for about 20mins, then cross train for the same amount of time. Now I just run, and occasionally spin. Once you're getting 20-30mins of aerobic activity in you should be fine..

Are you doing any weights at all?

Kev.

tinkerbell

No weights at the moment, the instructor dude in the gym said he would have me on cardio for about 4-6 weeks first and then introduce me to the weights, I dunno why?

daveirl

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dudara

I think that you should push for a weights program. Regular weights work will help you tone up and shape up far faster than cardio. Not enough women do weights work in my opinion. You see far too many flabby arms out there.

tinkerbell

daveirl wrote:

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I'm not trying to lose weight, I just want to get fit I thought cardio was the good for getting fit, that's why I was doing that.

I'll push so for the weights programme, and see what happens

Oh, I never intended to lose weight anyway - but I did lose 1 or 2 lbs since I started going, that's why I got worried, coz I don't want to lose any weight!

daveirl

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tinkerbell

Thanks guys

So how many times a week would you recommend me doing cardio then, just purely to get fit. I'll get something sorted for the weights thing in the next few days or so.

bonzai bob

15 mins on a bike, a 15 min run AND 15 mins on a cross trainer tells me that you're plenty fitter than me!!

But if you want to improve fitness then i'd say 3 times a week min. Try and swim as well, that'll help with fitness

tinkerbell

Ha! Well that's the programme he has me on, did the 15 on the bike, 15 on treadmill yesterday, then went onto the cross trainer, but I was too knackered after 5 mins to do anymore

bonzai bob

yeah, cross trainer is a bitch!! Always makes me feel sick too for some reason.

tinkerbell

I like it, it's so cool the cross trainer! But the problem was yesterday that I left it til last and was too knackered then to go on it

Transform

Janey guys did you bother to read the post on optimum fat burning zones?

Higher intensities will get your fitness up but if its fat loss that is wanted then you should be exercising in lower zones e.g. 70% but this is still guuss work unless you get tested (very unlikely for most though)

Do your weights also

Pherekydes

tinkerbell wrote:

Thanks for your reply Kevin

My max is about 199 (220 - 21). So 80% then would be say around 160. I don't really feel much of a kick around that stage though. I find if I get up to 180 or so, I feel it more.

Is it not good to mix it up a lot?

80% would likely be in excess of 170 for you.

But it depends on your resting heart rate.

Take your HR first thing in the morning, after you pee, but lie back down. That's your resting HR (RHR).

You should have your MHR tested, but you can make a reasonable estimate by sprinting very hard at the end of a run. Then take your HR as quickly as possible. If you have a HRM with a max HR feature it'll do it for you. (You need to be fit and healthy to find your MHR).

Then calculate your training percentages as follows:

MHR - RHR = range
(0.8 * range ) + RHR = 80%

Example:

MHR = 200
RHR = 60
200-60 = 140
.8 * 140 = 112
112 + 60 = 172

172 is the 80% threshhold.

Transform

Still think 80% of max is wayyyyyyyy yo high if the primary objective is to drop body fat. Focus should be on lower intensity aerobic, a proper weights program and a junk food free diet

irlirishkev

Transform wrote:

Still think 80% of max is wayyyyyyyy yo high if the primary objective is to drop body fat. Focus should be on lower intensity aerobic, a proper weights program and a junk food free diet

Let's not forget the booze here aswell.. Drink will stop you losing that last bit of fat.. It's the difference between a 6pack and a fudgepack!

logic1

Why in the name of jesus are people recommending 80% MHR for weight loss?

This is insane. ALL recent studies have pointed to lower less intense cardio being best for shifting fat while retaining maximum lean body tissue.

Hell even Transforms recent study he posted shows the exact fat burn range for him being well below 80%. I know this is very individual but there is an average and it isn't 80%.

Now if the issue is just getting fat a constant 80% is also not what I'd recommend. If you want to get fit then interval training is the way forward. Short maximum intensity bursts coupled with longer medium intensity.

I hate when I hear people say "I don't feel like I'm working hard enough" especially if they're trying to lose weight. You don't want to feel yourself cardiovasularly exhausted if you're going for weight loss it's massively counter productive but from this thread it seems like you want fitness only.

Try the interval training for a few weeks you won't be disappointed. Partner a few interval sessions with a longer, lower intensity session every week.

.logic.

tinkerbell

Hey!

Thanks for all the replies guys, tiz very much appreciated

So, from what I have gathered here - I shouldn't be doing low intense cardio (because that burns most fat?). What do you mean by interval sessions?

Is it like I run really fast for a few minutes, then jog for a few minutes, run, jog? Or am I totally getting all this wrong

Oh! I have one more question - I was going very early in the morning, as in I'd get outta bed and then go straight down to the gym (I'm in college, so walking from my bedroom to the gym is like literally a two minute walk). Then I'd have breakfast after, coz I didn't want to be feeling sick if I had breakfast first, and then was doing whatever in the gym. I was drinking plenty of water as well. Or should I try to wake up earlier, eat a bit of cereal and then after a while go down?

daveirl

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tinkerbell

Thanks Dave, that is correctomundo - I don't want to lose any weight. I only want to work on my fitness.