What to do at the gym for weightloss?

Question

Ive had a gym membership now since February and ive never really known exactly what to do when i go i generally do 10 minutes on a bike then the circuit and then the treadmill. I feel like this has worked for me at least a bit ( i lost 40 pounds it just took me 9 months) until i recently had a consultation with a trainer.They pretty much told me there is no need to do cardio.I am so confused i was always under the impression that cardio is what you do to loose weight.

i was hoping somebody could clarify this for me and possibly give me an example of what i should be doing when i go to the gym?Also how many rep per exercise on the circuit?

Answer 1

To be honest with you, the gym is not necessary for weight loss. The key to weight loss is total calories. Your body requires a certain amount of calories to function every day. You breathe, digest food, walk around, etc. so your body will need X-amount of calories. To lose weight, you need to eat below that amount slightly.



If your body requires 2000 calories/day then you should try to eat 1,500 every day. With some exercise, in or out of the gym, you should lose 1-2lbs a week which is healthy for your body. This is a very simple explanation of it, not factoring in the days activities or your lifestyle, but hopefully that helps.



Also, I am not saying the gym is useless, because I go 5x a week. My point is the diet is 80% of your battle. And you are winning that battle with 40lbs lost already. Why change it up? You aren't on the biggest loser and you don't need to lose 8lbs a week. Stay focused and be proud of that.



Trainers are paid to shock you into needing them. You can burn a lot of calories in workout if you go at it hard, but low intensity cardio for 30-45 minutes is great too.



Someone else can try to advise you on the workouts. I think that depends on what you are comfortable with vs telling you to squat, bench and deadlift. I will say that your reps should be 8-12 to build lean muscle and some times you should shock the body with 15-20 or even 25-50. Keep doing what you are doing and just tighten the diet a little more. If it isn't broken, don't fix it.

Answer 2

the 10mins on the bike is a good warm up for the circuit training.

just like there are so many different diets there are also so many different ways to train.

so the trainer is right when he says you don't have to do cardio to lose weight but wrong if cardio is part of the type of training that you prefer to do,to lose weight.

as far as reps per exercise on the circuit. what is your preference? do you prefer to do lower reps like 8 to 12 or maybe you prefer 15 to 25 reps? or change it up one workout to the next.

when i was doing circuit training i took an index card with me to the gym and whatever rep range i did i knew how much weight i could do for that number of reps. for each circuit exercise. and i would update the index card as i got stronger.

40lbs is excellent weight loss.

Answer 3

THE best way to lose weight and keep it off long term, is weight lifting. Cardio is excellent, too, but eventually you will gain the weight back! Here is an example of what I do:

10 minutes warm-up (you can do your bike/treadmill here), then do ab workouts (core is important!! - 4 exercises, repeat each 3 times.. plank, leg raises, crunches,etc.), then upper body OR lower body. Then 30 minutes of whatever cardio you want!! :D

You can find lots of exercises online. Good luck!

Answer 4

Loss of weight (body fat) comes from 2 methods:



1. The most important factor = DIET.

If calories in < calories out; you will lose weight.



What should you be eating?

Remove as many carbs from your diet (pasta, bread, rice and more complex carbs such as cookies ect.) as you can.

Eat approx. 6 small portion meals a day to make sure you're never hungy.

Drink plenty of water; it is the only liquid you may ingest.

NO JUNK FOOD. STRICTLY.

Start to eat more proteins, which can be done though foods such as lean chicken, steak, tuna, eggs ect.



Diet is the most important factor to weight loss. Diet alone is better than exercise alone.



2. Exercise



To lose the most fat in the shortest time while exercising, HIIT training is necessary.

HIIT stands for High Intensity Interval Training.



An example of the workout is below:

2 min : walk/jog warm up

1 min: sprint

1 min: walk

1 min: sprint

1 min: walk



ect. ect.



The main focus is to make sure your body does not get used to what it is doing. HIIT training burns insane calories and keeps metabolism high.





Do these, and you will reach weight loss relatively quickly, i lost approx. 5 kgs in 3 weeks through strict diet and exercise to prepare for a competition.

Answer 5

Could you ask a consultant at the gym? I watched different people I

thought were really focused on what they were doing, then I approached them and struck up a conversation, and went from there on what to do.

I also learned a lot from U-tube, and use some of the things, i do now from this method.

Answer 6

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Answer 7

Here are my ten top tips to tip the scales your way:

CREATE YOUR OWN VIRTUAL REALITY.



# EAT NUTRITIOUS WHOLE FOODS.



# ELIMINATE HIGH GLYCEMIC FOODS.



# DRINK PLENTY OF PURE LIQUIDS.



# MOVE YOUR BODY. BUILD MUSCLE.



# INCREASE HIGH FIBER FOODS.



# CUT OUT BAD FATS, ADD GOOD ONES.



# ENJOY DOING IT YOUR WAY.



# HAVE A SIMPLE ORGANIZED PLAN.



# FORGIVE YOURSELF AND MOVE ON.



Drink More water is a good way for everyone