Good Weight Loss Workouts At The Gym

Ken asks…

Can anyone help me create an effective weight loss gym/workout plan?

I’m a 20 year old female, 5 foot 5ish (not sure what that is in cm!), and my weight has a tendency to fluctuate slightly but generally sits around 13 stone (182 pounds I think). I’m a UK dress size 14-16 (I see bigger people who weigh less than me all the time…so annoying!)
Please don’t judge me TOO much as I know this is a REALLY bad weight, and as a nursing student trust me I know the risks which is why I’m determined to do something about it.

Whilst on nursing placements I’m forever running around the children’s wards but as soon as I’m back in theory modules at uni I become lazy, and the most exercise I get is shopping or dancing around on nights out (where calories are instantly replaced in the form of wine!).

I’m wanting to start a gym workout but I’m not too sure what direction to head in. I’d like to mix in some weights with a cardiovascular routine to boost weight loss and improve my shape. I tend to hold my fat around my bum/tum/hips, and my legs are quite chunky too. The top half of me is ok but I’d like a more trim shape all over.

Anyone know of a good routine I should try? My gym has most of the machines you’d expect, including offering various exercise classes. Realistically I could attend 3-4 times a week (but if less I’d up the intensity of my workouts when I do go), and I usually like to spend an hour or 2 there.

Any advice would be appreciated – I’ve had them make workout plans for me in the past but they don’t feel challenging enough and after several weeks I still see no results, despite eating well.

Cheers guys – please try not to be too mean! x

admin answers:

The aim is to lose fat, this is not necessarily the same as losing weight. To lose fat you need to burn more calories than you consume, hence any exercise routine depends on the correct diet. Get plenty of fibre, lots of protein through chicken or fish, and get your carbs from vegetables or wholegrains avoiding processed foods at all costs.

Workout.

I recommend a routine where you make progress. For resistance machines work out the weight you can do 12 reps and record it for each machine. Then your routine is to do that weight and as you can increase the number of reps. After a couple of weeks, or a few weeks, you will probably find that you are up to 18 reps. Once you achieve 18 reps on a machine increase the weight and then go through the process again.

You can do the same sort of thing with the cardio machines, e.g. With the treadmill run for 10 mins at a certain speed and slowly increase the amount of time you spend running at that speed. Eventually you will find that you can run for 15 mins at the speed you could only manage for 10 mins to start with, at this point increase the speed and go through the process again.

In a workout you should do 3 cardio machines for 10-15 mins each and 12-18 reps on 12 resistance machines.

10-15 min cardio
followed by
12-18 reps on six machines
followed by
10-15 min cardio
followed by
12-18 reps on six machines
followed by
10-15 min cardio
followed by sauna if possible

You should print out a table so that you can record your performance each session, and try to do at least as well as you did last time each day.

Robert asks…

Doubts about gym workout, effective weight loss and healthy diet.?

Dear Yahoo! Users,
I am just started gyming. I am 178.5cm, and 66kg. I cannot do a pull up. I wanted to train up to be lean(with 8 pacs and not those bodybuilder, very big size). My aim is to be able to do at least 10 pullups by 6 months and a 6 pac. I am student. So i would like to ask you guys about time arrangement gym/study, effective gym workout, weight loss and healthy diet.
Firstly, effective gym workout. Normally, when I gym, I started with abs workout using machine and then train my arms with some machine. Rest around a minute or less before continuing. Then afterwards i did the one which trains back muscles, pullling the weights to my chest(that type of workout). Then, I did the one which i lie down and did something like a barbell but I push it up and down(With pulley aid, the one that trains chest). And after wards some assisted pull ups. Then I will rest, repeat for 1h plus. Afterwards, I will run on the treadmil for 8 mins running 1.6km(to lose weight). Is this a correct workout to train muscles and lose weight to get to my goal stated above?

Secondly, about weight loss and healthy diet. Normally, breakfast, I had 2 eggs and a cup of milo. Lunch, I normally had fish soup. Dinner, normally chicken rice. Or something like that. Can somebody tell me what to abstain? Because sometimes I had tea breaks and supper. I don’t eat fast food, except for subway;D So what food to abstain and points to take note for healthy diet? And also how to lose weight? Is my gym workout a good workout to lose weight? I also swim once a week. Around 10 laps of freestyle in around 12-15mins. And 2 to 4 sprinting laps.
So, guys, what type of workout should I follow? Healthy diet? Weight loss?
Thanks guys, I appreciate all your answers:D

admin answers:

1.Eat about 6 small complete meals throughout the day (fish, almonds, walnuts, and lean proteins in general, plenty of raw fruits and vegetables, and complex multigrain carbohydrates) spaced out about every 2-3 hours. Consume between 1500-2500 calories a day.
2.Do NOT starve yourself, do NOT binge eat.
3.Be as active as you can; nothing to do for 10 minutes? Knock out 10 push-ups.
4.Eat some spicy foods; take a decent amount of vitamin C, and drink between a half-gallon and a whole gallon of WATER a day. Avoid anything deep-fried, white bread, sprinkles, and any refined sugar.
5.No more soda. Ever.
6.If you do drink coffee, drink it black.
7.Do at least 35 minutes of cardio straight at least once a day, at least three times a week, more if you are not trying to put on muscle.
8.Do a large amount of full body exercises whenever possible (Jumping Jacks, Pull-ups, Chin ups, dips, squats, hanging leg raises, hanging knee raises, back raises, glute ham raises, burpees)
9.Get at least 6 hours of sleep a night, but no more then 9.
10.Here is the most important part: STICK TO IT!

You can feel free to email me with any questions or comments

Sandy asks…

Can someone give me a workout routine at the gym for major weight loss?

I am 40-50 pounds overweight, can someone tell me a good routine and in detail workout routine to do a the gym?

admin answers:

Just go there every day and when there, do anything you want so long as you do it every day.

== Heart Of Saturday Night ==

Mark asks…

What is a good Cardio routine for weight loss at the gym?

Ok im not going to lie I’m extremely overweight but I’ve decided it’s time to do something about it! I signed up with a gym so I have access to all the usual equipment. I.e elliptical trainers. Step mahines, bikes, treadmill, rowing machine, lots of strength training machines. And of course the swimming pool.

Usually I do 10-15 mins to warm up on the treadmill. 20-30 on the elliptical trainer 10 on the bike then off to the pool for usually about 15 lengths.
Truth is I’m getting a bit bored. Could anyone suggest sone alternative routines so I can spice it up a bit?

Also any hints and tips on getting the most out of my workout would be greatly appreciated!
Thanks in advance guys!

admin answers:

I really like to do interval training for cardio. I go really hard for 40-50 seconds and then rest/almost completely stop for about 30 seconds or more (I wait for my heart rate to fall to about 145 beats per min). I usually like to do this on the bike but I’ve also done in on the elliptical. I also find it easier to get through the cardio if I have a magazine to flip through. Good luck

Paul asks…

Does anyone know the best workouts for weight loss?

Hey, I am 22 and 5ft 4 (weight = 120 lb). I work crazy hrs but am trying to lose 10lb, I eat approx 1400kc per day(sometimes a little less and sometimes a little more). I am looking for exercises that are the most effective at increasing my metabolic rate and burning calories. Also, How many times should I go to the gym in order to lose 10lb. I am feeling tired and unhealthy (even though i follow a good diet, full of wholegrains, I still feel like crap)! Can anyone help me with any of this?

admin answers:

I am 5’5 and weigh 125, I would also like to lose 10 lbs. Most people want to think we are crazy, already skinny. But I know its where WE feel good at and no one can tell us different. We know in our head we should feel ok at this weight but wont be happy until we lose that 10 lbs. What I have found is that running or jogging for 30 to 60min. Per day at least 4-5 days a week, taking vitamins and eating lots of salad, minus the excess dressing works excellent. It takes a few weeks, but all of a sudden it kicks in and the weight drops fast. Also your mood and energy level will sky rocket. Drink a lot of water too, that does kick your metabolism up, flushes out all the bad stuff, which makes you feel so good when toxins, fat and stuff start getting pushed out of your body. It is very hard and you have to FORCE yourself to do this for a while, but I promise, even if you didnt change your eating habbits or reduce your caloric intake, you would loose weight. I have tried all kinds of diets AND excercize programs, nothing has worked or even come close to what I described above. Bonus: Wierd, but unbelievably true, you will eventually realize that your mood and your think space will feel fantastic everyday after a while of continued jogging, vitamins, water flush, and salad. Be warned though, it takes a minute to get there, but once you do, you will know exactly what im talking about and you will want to let everyone know how much it changes you inside and out.