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  1. #1
    Senior Member prplchknz's Avatar
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    Default I'm fat and need to lose 30lbs

    I have a free gym membership for the next 6 months but i need tips on what to do there, and what would be a good number of calories to consume. Because i'm a fish out of water at the gym. I use to be able to do whatever I wanted and stay skinny. now i'm getting older and my body is betraying me
    In no likes experiment.

    that is all

    i dunno what else to say so

  2. #2
    Freaking Ratchet Rail Tracer's Avatar
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    I'll try to make this easier to understand, someone might have a better way of explaining than I can. Some research might have to be done, so I'll be bolding some terms.

    How much do you weigh, that is the first thing in knowing how much you'd want to consume.

    I'm assuming you want to tone and add endurance to your current muscles but not bulk?

    You can choose between body-weight and dumbbell/plated exercises.

    Compound exercises
    are generally favored as it targets more muscles than isolated exercises (doing a pull-up uses more muscles than the bicep curl.)

    You can do some serious toning and endurance training and lose weight (especially if it is fat.) I don't know what exercises you like though. What most people consider endurance training is doing 10 or more of an exercises with a certain weight. There is a different way to do endurance training and toning, that that is using your body-weight for most of them. Think of people in gymnastics, many of them are skinny, but they are extremely strong in what they are doing (a person bulking like Arnold won't be able to do those types of exercises.) All I can do is offer you suggestions (you must experiment) though.

    Do your gym have any rock-climbing walls with coaches willing to teach you free/cheap? Wall climbing can tone your whole body (and not to be taken lightly as you'd be sweating once you are done.)

    Are you willing to try to do up to 20 or so pull-ups and push-ups?

    Are you willing to do 10+ squats of variable weights (if you can do up to 20 or so with easy weights, that is some serious toning.) You can even do lots of squats with no weights but your body if you want.

    Are you willing to run for 10 minutes at variable speeds?

    If you are willing to spend some with a coach who can train you in what you are looking for, that will certainly help.

  3. #3
    Senior Member prplchknz's Avatar
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    Quote Originally Posted by Rail Tracer View Post
    I'll try to make this easier to understand, someone might have a better way of explaining than I can. Some research might have to be done, so I'll be bolding some terms.

    How much do you weigh, that is the first thing in knowing how much you'd want to consume.

    I'm assuming you want to tone and add endurance to your current muscles but not bulk?

    You can choose between body-weight and dumbbell/plated exercises.

    Compound exercises
    are generally favored as it targets more muscles than isolated exercises (doing a pull-up uses more muscles than the bicep curl.)

    You can do some serious toning and endurance training and lose weight (especially if it is fat.) I don't know what exercises you like though. What most people consider endurance training is doing 10 or more of an exercises with a certain weight. There is a different way to do endurance training and toning, that that is using your body-weight for most of them. Think of people in gymnastics, many of them are skinny, but they are extremely strong in what they are doing (a person bulking like Arnold won't be able to do those types of exercises.) All I can do is offer you suggestions (you must experiment) though.

    Do your gym have any rock-climbing walls with coaches willing to teach you free/cheap? Wall climbing can tone your whole body (and not to be taken lightly as you'd be sweating once you are done.)

    Are you willing to try to do up to 20 or so pull-ups and push-ups?

    Are you willing to do 10+ squats of variable weights (if you can do up to 20 or so with easy weights, that is some serious toning.) You can even do lots of squats with no weights but your body if you want.

    Are you willing to run for 10 minutes at variable speeds?

    If you are willing to spend some with a coach who can train you in what you are looking for, that will certainly help.
    5'7" one scale saiid 155lbs the other said 164lbs either way its too much

    willing to do 20 pull-ups/push ups, 10+ squates, willing to run,don't know about the wall, the gym just moved locations so its under construction still, they have the weights and cardio stuff.
    In no likes experiment.

    that is all

    i dunno what else to say so

  4. #4
    Riva
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    I love hitting the gym. Mine are though to gain muscles/weight than to lose weight.

    Since obviously you'd be doing more cardio than resistance exercises remember to do HIIT.
    http://en.wikipedia.org/wiki/High-in...robic_benefits

    You can also do resistance exercises aimed at losing fat. Believe it or not doing weight training (even it the exercises are aimed at gaining muscles) helps lose more fat than one realizes. A good article I would recommend is this.

    Also it's a good idea to separate a time in your day to hit the gym and hit the gym at this particular time as if it was a religious practice.

  5. #5
    Freaking Ratchet Rail Tracer's Avatar
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    Quote Originally Posted by prplchknz View Post
    5'7" one scale saiid 155lbs the other said 164lbs either way its too much

    willing to do 20 pull-ups/push ups, 10+ squates, willing to run,don't know about the wall, the gym just moved locations so its under construction still, they have the weights and cardio stuff.
    Ok, I don't know your age, but if you want to lose weight healthily, you'd need to eat about 1500-1800 calories a day to lose a pound a week (1800 if you think you'd be active enough to sweat, 1500 if you are doing less intensive workouts.) When I say healthy, 2 pounds is the max you should be willing to lose a week (otherwise some people have the reaction when they lose all the weight they wanted... to gain all of that back with a vengeance.) Try to strive for ~600 calories over 3 meals and look for meals that are particularly nutritious. A meal and drink can easily touch 600+ if you aren't careful. You might need to research meals and look at the back of the label to see how much calorie and nutrients are in the food.

    This means high protein/nutrients but low calorie.

    Some people can go crazy with push ups, pulls ups, and squats (but they use nothing but their own weight.) You might end up bulking a bit, but not as fast as someone who does weighted training to bulk. There many varied form to exercising doing the pull up and push-up (each targeting a slightly different area of the muscles.)

    There are other body exercises that you can research that targets other muscles more (the back, the abs, the sides, etc.) I tend to do hyper-extensions and crunches using the same equipment as the hyper-extensions for the lower back and abs

    Quote Originally Posted by Riva View Post
    I love hitting the gym. Mine are though to gain muscles/weight than to lose weight.

    Since obviously you'd be doing more cardio than resistance exercises remember to do HIIT.
    http://en.wikipedia.org/wiki/High-in...robic_benefits

    You can also do resistance exercises aimed at losing fat. Believe it or not doing weight training (even it the exercises are aimed at gaining muscles) helps lose more fat than one realizes. A good article I would recommend is this.

    Also it's a good idea to separate a time in your day to hit the gym and hit the gym at this particular time as if it was a religious practice.
    All good points,

    Weighted training for endurance also works to burn fat even though it can end up adding some muscle over time. (you can think of some women doing 10 pound dumbbells 20-30 times each per arm.)

    The gym I go to is crowded around 6-8am, 12-2pm, and 6-8pm. If you are adverse to crowds, prpl, I'd avoid those times, but you'd need to check out the times for your gym as your place might be slightly different with the times.

  6. #6
    Senior Member prplchknz's Avatar
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    ok 600 Cals per meal is gonna be hard, but i can do it. So I was wondering if the heart rate things on the machines are accurate. because when i first started it said my heart rate was 170 and i don't think it was actually that high because when i finished it was 140
    In no likes experiment.

    that is all

    i dunno what else to say so

  7. #7
    darkened dreams labyrinthine's Avatar
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    Quote Originally Posted by Riva View Post
    I love hitting the gym...
    Me too! I walk up when no one is looking, whack it with a big stick, and sneak away.
    Step into my metaphysical room of mirrors.
    Fear of reality creates myopic morality
    So I guess it means there is trouble until the robins come
    (from Blue Velvet)

    I want to be just like my mother, even if she is bat-shit crazy.

  8. #8
    Freaking Ratchet Rail Tracer's Avatar
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    Quote Originally Posted by prplchknz View Post
    ok 600 Cals per meal is gonna be hard, but i can do it. So I was wondering if the heart rate things on the machines are accurate. because when i first started it said my heart rate was 170 and i don't think it was actually that high because when i finished it was 140
    If we are talking about treadmills and similar equipment, they aren't "accurate" initially. When you hold them long enough, the heart rate will start becoming more consistent and will go to the correct heart-rate. I don't advise holding them for long though if you are planning to run more intensively because it tends to get in the way of running.

  9. #9
    Glycerine
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    Eat a lot of LEAN protein daily... half your body weight in oz for your body to build muscle.
    Also eat some crappy carbs within 30-45 minutes after you work out or the workout is pretty useless.

  10. #10
    unscannable Tigerlily's Avatar
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    Quote Originally Posted by fia View Post
    Me too! I walk up when no one is looking, whack it with a big stick, and sneak away.


    I don't mind the gym, just the people in it.

    Prpz, don't any carbs after lunch, and drink TONS of water. Most of the time we mistaken hunger for dehydration, which is why it's important to drink water. It also fills you up! That's how I lost my weight.

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