going to the gym tonight, any tips

[DaShen]

take it slow and easy the first few times you go. Don't over do it.

Walk at a 4.0- 4.5 mph pace on the treadmill for 10-20 minutes. Yes treadmill. Stretch before and after.

Do about 50% of your maximum in lifting if you want. Do about 2-3 sets of rep 10. (Next time go up to 65-70% of rep 8)

Try to do 2 sets of 10 on incline situps or on the floor situps.

Lastly do the elliptical for 7 minutes to cool down. You own pace.

(Next week increase on this)

**HINT**
Don't take "drastic" measures and over do it and then stop, take it at a slow pace. Weight loss is a marathon, not a sprint.

 

[Sheik Yerbouti]

Go at your own pace, I was where you were 2 years ago. I lost over 70lbs through diet and excersize. I have probably eaten fast foods less than 5 times in the past 2 years. Be patient. That's also a key. Don't worry about what jimmy jockstrap can do on the treadmill compared to you. Realize that you are there for yourself. Not to impress anyone. I did about 45 - 60 mins of cardio 3-5 times a week. And I also lifted weights. You don't have to benchpress a bull, just do enough to feel something, find your max and go down 20-30lbs. I.E. Your max benchpress is 200lbs, go down to about 170 and workout in 3 reps of 10.
Also, definitely talk to the gym staff. You're paying for their help as much as your paying to use their equip. Good luck. and if you need any support or have any questions, pm me.
I also bought a heart rate monitor, and that is a great way to track calories burned, % of fat, etc.

 

[BlueFlamme]

Originally posted by: purbeast0
dont even lift weights. stick to cardio only.

don't even try HITT yet, heh, that can come with time. also the bike is not that effective at all other than kind of warming up and stretching. try to jog on a track or treadmill, or even the eliptical machine.

stick to eating healthy! that is half the battle!

Why would you avoid lifting weights? You don't have to hit them hard, but if you ever plan to start then there is no day better than today. Focus on core muscle groups and keep a weight lifting log so you know what your range is and can track progress.

My suggested basic workout routine (which I am currently using to get back into things, alternates push/pull muscles):

Back - Seated Row
Chest - Bench Press
Shoulders (Front) - Upright Row
Shoulder (Side) - Shoulder Press
Biceps - Curl
Triceps - Tricep Extension
Quadraceps - Leg Press
Hamstrings - Lying Leg Curl
Calf - Standing Calf Raise
Crunches every other day.

It'll take a little while to find a good lifting weight for each exercise, but it is better to go slow than to injure something and have to sit out a few weeks.

 

[purbeast0]

Originally posted by: BlueFlamme

Originally posted by: purbeast0
dont even lift weights. stick to cardio only.

don't even try HITT yet, heh, that can come with time. also the bike is not that effective at all other than kind of warming up and stretching. try to jog on a track or treadmill, or even the eliptical machine.

stick to eating healthy! that is half the battle!

Why would you avoid lifting weights? You don't have to hit them hard, but if you ever plan to start then there is no day better than today. Focus on core muscle groups and keep a weight lifting log so you know what your range is and can track progress.

My suggested basic workout routine (which I am currently using to get back into things, alternates push/pull muscles):

Back - Seated Row
Chest - Bench Press
Shoulders (Front) - Upright Row
Shoulder (Side) - Shoulder Press
Biceps - Curl
Triceps - Tricep Extension
Quadraceps - Leg Press
Hamstrings - Lying Leg Curl
Calf - Standing Calf Raise
Crunches every other day.

It'll take a little while to find a good lifting weight for each exercise, but it is better to go slow than to injure something and have to sit out a few weeks.

because he's more than 100lbs over weight. lifting weights at this point is worthless. he should lose atleast 50+ lbs of weight before even worrying about gaining muscle.

i've been working out for years and probably know more than most people on this board and am more fit than most people on this board, so do what you please OP. but I'm telling you, at this point, lifting weights is not going to help you. stick to doing cardio only for now.

and you should never do crunches every other day ... if you are, you are over training them.

 

[mrchan]

Ease into it. Light weights, easy cardio, to get you going. Get a couple sessions with a personal trainer. IMO, avoid places like 24 hour fitness, shoot for places like family fitness, you may feel more comfy there.

Don't over-do it. I see tons of people that once they decide to get into shape, hit the gym 7 days a week for 3-4 weeks then quit completely. 3-4 days per week is plenty. Stick with it, and congrats!

 

[BigJ]

If you want some information from a guy who was once in a similar situation, PM me.

 

[theeedude]

Get on this elliptical machine (Precor) It's kind of like a combo between biking and skiing.
It's the best way to lose a lot of weight fast, because it's low impact. Running is gonna be too hard on your joints and you'll be jiggling around, it's pretty unpleasant.
Just go on that machine for 45 mins a day, that will be something like 700+ calories at your weight. Just keep going at it every day. Also, biking to work or store helps.
That's how I went from 280 to 230 in a few months. Seriously, you will be losing 1-2 lbs a week.

 

[edro]

Originally posted by: purbeast0

Originally posted by: BlueFlamme

Originally posted by: purbeast0
dont even lift weights. stick to cardio only.

don't even try HITT yet, heh, that can come with time. also the bike is not that effective at all other than kind of warming up and stretching. try to jog on a track or treadmill, or even the eliptical machine.

stick to eating healthy! that is half the battle!

Why would you avoid lifting weights? You don't have to hit them hard, but if you ever plan to start then there is no day better than today. Focus on core muscle groups and keep a weight lifting log so you know what your range is and can track progress.

My suggested basic workout routine (which I am currently using to get back into things, alternates push/pull muscles):

Back - Seated Row
Chest - Bench Press
Shoulders (Front) - Upright Row
Shoulder (Side) - Shoulder Press
Biceps - Curl
Triceps - Tricep Extension
Quadraceps - Leg Press
Hamstrings - Lying Leg Curl
Calf - Standing Calf Raise
Crunches every other day.

It'll take a little while to find a good lifting weight for each exercise, but it is better to go slow than to injure something and have to sit out a few weeks.

because he's more than 100lbs over weight. lifting weights at this point is worthless. he should lose atleast 50+ lbs of weight before even worrying about gaining muscle.

i've been working out for years and probably know more than most people on this board and am more fit than most people on this board, so do what you please OP. but I'm telling you, at this point, lifting weights is not going to help you. stick to doing cardio only for now.

and you should never do crunches every other day ... if you are, you are over training them.

You may be very fit, but have you ever gone from being fat to being fit?
That's where I got you covered

Lifting weights IS beneficial to fat people, because it is also a cardio vascular activity. Anything that raises the pulse, burns more calories and is a beneficial exercise. Do 4-5 sets of deadlifts and tell me that wasn't beneficial

I know what you are saying. He probably should lose some fat first, but you can do it at the same time. I did it.

 

[BlueFlamme]

Originally posted by: purbeast0
because he's more than 100lbs over weight. lifting weights at this point is worthless. he should lose atleast 50+ lbs of weight before even worrying about gaining muscle.

I've posted this study before, but for the sake of the OP here it is again.

Resistance Weight Training with Endurance Training Improves Fat Loss

It does not state how overweight the participants were, just that they were overweight and lost more weight with 15 min endurance / 15 min weight training than those who did 30 min endurance.

 

[purbeast0]

Originally posted by: BlueFlamme

Originally posted by: purbeast0
because he's more than 100lbs over weight. lifting weights at this point is worthless. he should lose atleast 50+ lbs of weight before even worrying about gaining muscle.

I've posted this study before, but for the sake of the OP here it is again.

Resistance Weight Training with Endurance Training Improves Fat Loss

It does not state how overweight the participants were, just that they were overweight and lost more weight with 15 min endurance / 15 min weight training than those who did 30 min endurance.

well the more muscle you have ==> more calories you will burn ==> more fat you will burn.

but when you are as large as he is, it's not in the best interest to do that, especially since he's gong for weight loss and not getting tone.

again i'd personally do cardio alone for like 2-3 months then start to hit the weights.

 

[zephyrprime]

Don't over do when you first start. I overdid it and hurt myself in several minor but annoying ways. Do walk a lot though.

 

[Spamela]

the most important thing isn't whether you do cardio or
lift weights or the lifting routine you do.

you have to get in the habit of exercising or none of the
other will matter.
most people new to a gym quit within the first few months.
you have to get past this point or else a cycle of failure
and disillusionment will set in. find something you like doing
& stick with it.

good luck.

 

[oboeguy]

Forgot to say it myself but someone mentioned don't run until you've lost some weight first. Good advice if you value your joints. What I meant before by "don't starve yourself" is "don't go for too large a daily caloric deficit" or you will mess-up your metabolism.

 

[xtabi]

I go to the gym and here is what I use for motivation....

Find yourself an empty elyptical machine right behind a *HOT HOT CHICK* (this part is easy as they are all over the place). Then just stare at her ass the whole time while thinking to yourself 'the faster I move the more I will catch up with her.'

It is similar to a carrot on a string...


LOL!!!! Actually I just made that story up but I bet it would work for me if I needed to lose weight!

 

[JDrake]

Originally posted by: xtabi
I go to the gym and here is what I use for motivation....

Find yourself an empty elyptical machine right behind a *HOT HOT CHICK* (this part is easy as they are all over the place). Then just stare at her ass the whole time while thinking to yourself 'the faster I move the more I will catch up with her.'

It is similar to a carrot on a string...


LOL!!!! Actually I just made that story up but I bet it would work for me if I needed to lose weight!

Hahahaha you had me going

 

[Nebor]

Get on a treadmill and don't stop running until you absolutely have to. It's going to require that kind of determination in order to accomplish anything. No pain no gain.

EDIT: You may be to large to run. Move as quickly as you can. Don't worry about weight training at this stage, you needs lots and lots of cardio. You should hire a trainer for a couple sessions to get a good excercise regimen set up.

 

[Patt]

Definitely weight train as well as cardio ... you'll look better once you've lost the weight Good luck!

 

[iamme]

i'd say, keep track of your target heart rate and keep a steady pace of 30+ minutes if possible. you're not going to lose 5 pounds in one session or even a week. pace yourself and look at the long term.

 

[Mik3y]

i eat about 1.5 meals a day, consisting of dinner and a decent snack. I would cut a big breakfast and lunch out of your diet. personally, i say skip breakfast entirely and go straight to a fruit/veggie snack for lunch. also, give up adding salt to your foods and dont add any butter to your veggies or bread even. eat fresh foods and keep away from additives. also, cut down from eating fried foods and fast foods too. the 1st few days will be the hardest on you, but after 1 sinless week of working out and eating healthy, it should become a lot easier for you to eat right. it helps if you get a treadmill inside your house too. i find that to be the easiest method of deciding to run. many people dont like to take the time to go to the gym or run outside, so if you think running on the treadmill while watching tv is more entertaining, go for it. after you start seeing results, you'll become addicted to working out and losing weight. the only problem is that if you decide to take too long of a break from the excercise, you'll be easily thrown off course and become lazy again. it takes determiniation, responsibility, and perseverence to do this.

 

[Syrch]

okay you are starting out. First thing is cardio and not heavy but push yourself. Try to get your heart rate up to 150. Do intervals..get it to 150 and then let it drop. I did it like this on the tread mill and lost 80 pounds so far

started out 3.5 mph with 4 degree incline- got it to an 8 degree incline increasing the incline every 60 seconds by one degree. When i did a minute at the 8 degree incline i would drop it back down to the starting incline and let my heart rate settle (60 seconds). I did 5 minute intervals for 30 minutes.

After a week or two start with the weights but look at the people who you can tell have been doing itfor a while or watch a personal trainer train for proper form, it makes all the difference. Start out light...you aren't trying to bulk up you are trying to loose weight. Go for 3 sets of 15 and after a week go for 4 sets of 15 (keep this for a while its a good spot to be). Don't forget to do pushups and assisted pull ups as well as sit ups. Those three exercies work MANY muscles and you will see your heart pounding during them. IF you want more pointers send me a PM. I had a personal trainer for 8 months (lost 80 pounds) as well as a nutrionist. I am more than willing to pass on the knowledge i have.


IMPORTANT...your diet....

 

[Koing]

Friend lost 50lbs to get to 215lbs over 6 months last year :thumbsup:. Got injured and started to binge eat (the thing that him an extra 80lbs in the first place, that along with his knee surgery).

Now he is up to 260lbs. He is eating better (use to eat a BOAT load of junk food) and training again :thumbsup:

Do some weights. Do cardio. Stick with it and you can drop the weight off easily.

DO NOT GET DISCOURAGED when you step on the scale and see your weight stay the same. If your clothes start to feel loose and more so your belt and shirts your on the right path!

Koing

 

[l Xes l]

a little thread to get you going..
http://forum.bodybuilding.com/showthread.php?t=693693
he states his diet in there.. try to follow around it...

Eat at least 5 times a day.. small meals!

START COUNTING CALORIES!
Weight Lose = Burn more calorie than your intake!
Concentrate on CARDIO!!!.. keep your metabolism at its peak 24/7!!

Avoid carbs before workout to ur body oxidizes fat for energy!
Eat only complex carbs! (oatmeal, brown rice, whole grain bread, whole pasta...)

go to bodybuilding.com/forum and start asking

 

[narcotic]

Yeah most of what I'm gonna say has been said, but I feel I have to...

1. Congrats for the decision. You should know weight loss takes a lot of work, be prepared for it.
2. Don't drop a lot of weight at once, that is bad for you (your body), and you will most likely gain that back very quickly. A good diet is a well balanced one, which will help you keep the results for a long time.
3. At your weight I think a fair goal would be to lose 3-5 lbs. a week.
4. Combine physical activity with a healthy diet.
5. The physical activity must be approached with care, if you overload on yourself you can cause yourself severe injuries. You MUST consult a professional trainer to build you a correct leveled program.
6. Good luck.

 

[ValkyrieofHouston]

Originally posted by: 2canSAM
Looked at a couple of gyms in my area and will be signing up with one tonight and was wondering if you guys had any tips or pointers. I am 5'11" 270lbs and have been pretty much inactive for the past 3 years. My main goal right now is to lose the weight so I have really started to watch my eating habits, eating more fruit and "naked' veggies, cutting out soda and junk food, just eating better and eating less. Have gone up to eating breakfast, lunch and dinner with two snacks a day. Would a cardio program, weight program or a combo be my best bet?

To get the best benefit and maximize weight loss I would recomend that you stick with some type of aerobic activity that maintains your heartrate at about 65% of its maximum capacity. You would want to start walking on an uphill incline like on a treadmill for starters, then graduate to some light running. Maybe do some eliptical exercise. The goal is to keep your heartrate up for a steady 30 minutes. Depending on your age and weight you may need to burn around 300 to 400 calories each time you exercise (per day) at least 3 days a week. Eating a balanced meal, at least 3 to 4 small meals a day is key. Don't skip meals as this will only cause your metabolism to slow down. Good luck to you sweety!

 

[Vich]

kill yourself.