Ok, so tell me what I need to do - I got a gym membership

[episodic]

So I started my first day of a gym membership today. I've never ever been in a gym or worked out in this kind of way. I tried the recumbent bike and the cross country skier and the treadmill (liked to have killed myself on it). . .

The weights machines are extensive. There are a huge variety of freeweights, too.

Here is what I want. I was 340 at the start of the summer 9 weeks ago, I started dieting, biking, walking, and generally eating much much less.

I'm down today to 295. I've read that muscle mass increases your BMR. I have no desire to 'get big' - in fact, that is one thing I'd like to avoid (gaining weight). However, if I can use some machines to tone up and maybe prevent some loose skin on my belly from the weight loss, etc - then I'm all for it.

So what should I be doing? After trying all of them, I stayed on the recumbent bike for an hour in 'hill' mode - with a constant RPM of above 100. It said that I burnt 600 something calories, and I kept a sustained heart rate the whole time at above 140 - hitting 158 at one point. Then I did 20 minutes at 4.0 miles per hour on the treadmill. I plan on starting some 'spin' classes they have as well.

Educate me on weights and weight loss. Again - no bulking desired. Maybe tone my arms/shoulders - chest and stomach. My legs are already tree trunks from walking/biking/and stuff. Should I even mess with them at this point?

 

[brikis98]

I have no desire to 'get big' - in fact, that is one thing I'd like to avoid (gaining weight).

You don't "get big" by accident. Many people spend years working their asses off at the gym and never get "big". So don't worry about picking up a dumbbell and suddenly swelling to Arnold proportions. It won't happen. And remember, gaining/losing weight has as much to do with your diet as your exercise: eat a caloric deficit (or maintenance), and you won't gain an ounce, even if you are weight lifting.

However, if I can use some machines to tone up and maybe prevent some loose skin on my belly from the weight loss, etc - then I'm all for it.

Machines suck. They are not as effective as free weights and they do not build "functional strength" (ie strength that transfers well to the real world). Moreover, stop using the phrase "tone up". Instead, think in terms of "more muscle", "less muscle", "more fat", and "less fat". As described in the fat loss sticky, maintaining a caloric deficit helps you lose weight (muscle + fat). Doing resistance training helps convince your body to make the weight loss primarily consist of fat. Beginners to weight training (especially overweight ones) can even gain some muscle and lose fat at the same time. You won't be able to keep it up forever, but it's a wonderful benefit while it lasts, so take advantage of it by starting to lift!

So what should I be doing? After trying all of them, I stayed on the recumbent bike for an hour in 'hill' mode - with a constant RPM of above 100. It said that I burnt 600 something calories, and I kept a sustained heart rate the whole time at above 140 - hitting 158 at one point. Then I did 20 minutes at 4.0 miles per hour on the treadmill. I plan on starting some 'spin' classes they have as well.

Biking, treadmills, spin classes, ellipticals, etc are all "cardio": a great way to burn calories, healthy for the heart, and a good way to increase endurance. Unfortunately, it doesn't help you gain/maintain much muscle mass, and too much cardio can in fact burn up muscle mass.

Educate me on weights and weight loss. Again - no bulking desired. Maybe tone my arms/shoulders - chest and stomach. My legs are already tree trunks from walking/biking/and stuff. Should I even mess with them at this point?

Buy this book. Read it cover to cover. Follow the beginner routine within and you'll get strong as hell. Continue eating a caloric deficit and you won't gain any weight. Stronglifts 5x5 is a similar routine that's also worth looking at.