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Started working out at a gym, need a plan


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#1 scene1177

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Posted 23 August 2014 - 17:21

I started working out at a gym and I need advice on a workout plan. I want to lose weight and I want to know what machines to use.

Do I just do cardio for 3 hours a day or is there a specific plan I need to follow?




#2 +Jack Unterweger

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Posted 23 August 2014 - 17:24

I started working out at a gym and I need advice on a workout plan. I want to lose weight and I want to know what machines to use.

Do I just do cardio for 3 hours a day or is there a specific plan I need to follow?

 

drop me a pm. i go to the gym since 2k9 and have solid experience with gym workout technices, achievements and supplements. drop me pm we will speak about the details then, about your goals you wanna achieve and how much money you can spend, i also need to know your bmi and other stuff but it will be worth it promised.



#3 Navan

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Posted 23 August 2014 - 17:32

Calculate your macros, so you have an appropriate amount of intake of fats/protein/carbs. Whatever calories are needed to maintain your current weight, reduce 500 from it to lose a pound a week. Cardio for 3 hours a day is crazy. Pick up a beginner strength building program (5x5, all pros) and enjoy the journey.



#4 vcfan

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Posted 23 August 2014 - 17:37

do you want to lose weight? or do you want to lose fat? big difference. also report weight,height, bodyfat%.



#5 Earthworm_Jim

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Posted 23 August 2014 - 17:52

Cardio is not optimal for fat loss.     Diet and weight lifting are, combined with bodyweight exercise and running.

But your weight is not likely to go down, since muscles are heavier then fat.  No one should care for total weight, only how you look and feel.

 

If you are new to gym, I really recommend finding a trainer (though it can be hard to find a good one, and they cost a fair amount of money)

 

 

here is a decent place to have a plan made by what you want

http://www.bodybuild...ind-a-plan.html

check it out, lots of pro trainers offer good plans for free!   some very good advice.

 

going just cardio is kind of pointless!

 

 

anyway:  best way to make yourself fitter and burn calories is real STAIRS.   

run up the stairs as far, and as fast, as you can (or walk, if you cannot run up)

be very very careful on the way down though!   walk!

never run down, you can seriously injure yourself!

then run back up again.  as many times as you can.   

this alone can get you in decent shape, and prepare you for further progress later on.

it is by far the best routine to burn calories, lose weight and get your lungs and heart in shape! 

 

however, it can get very hard very fast, and most people just give up, and choose some machine to do cardio.  however, no pain, no gain.

the hardest things to do are the ones that will get you most results.  and shairs are simple to do, and get results!

forget about CARDIO MACHINES - they are mostly useless, since you are never really pushing yourself, as you are likely to cheat.

 

 

 

 

PS:    cardio for 3 hours a day?    for someone who just started?    hahaha.    seriously do not kid yourself.  

if you spend 1 hour 4-5 times a week in gym, it is plenty! after that you are wasting time! unless you are a pro!

in fact, for beginner, 1 hour 3 times a week is plenty to challenge you, if you work out smartly.



#6 elenarie

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Posted 23 August 2014 - 18:02

anyway:  best way to make yourself fitter and burn calories is real STAIRS.   

run up the stairs as far, and as fast, as you can (or walk, if you cannot run up)

be very very careful on the way down though!   walk!

never run down, you can seriously injure yourself!

then run back up again.  as many times as you can.   

this alone can get you in decent shape, and prepare you for further progress later on.

it is by far the best routine to burn calories, lose weight and get your lungs and heart in shape! 

Not to hijack the thread, but thanks for this. (Y)



#7 Earthworm_Jim

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Posted 23 August 2014 - 18:29

Not to hijack the thread, but thanks for this. (Y)

 

 

no worries. olympic boxing coach taught me that.   this is how he gets anyone, at any level, in shape. 

it can be of any difficulty, since you choose just how fast and who many flights of stairs you want to run. and stairs are easy to find everywhere.

don't even need a gym to get in shape.   it is also a better way to get your legs in shape and strengthen the tendons, then running.

 

 

more advanced (and not readily available) is sand running.  if you want a best short workout during beach holiday,   run in sand! it can be the toughest thing, if you really give it your all.



#8 +Jack Unterweger

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Posted 23 August 2014 - 18:30

prefers weights over cardio for weight loss....... :cry:



#9 metallithrax

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Posted 23 August 2014 - 18:43

I started working out at a gym and I need advice on a workout plan. I want to lose weight and I want to know what machines to use.

Do I just do cardio for 3 hours a day or is there a specific plan I need to follow?

 

Maybe ask the people who work at the gym?



#10 +d5aqoëp

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Posted 23 August 2014 - 18:57

Read the first post of this thread and ABSOLUTELY NO OTHER ADVICE ON INTERNET WILL WORK if you want to lose fat. It's very simple once you understand it. Follow the rules.

 

I followed it rigorously and lost 20 kgs in 7 months.
 



#11 +Lingwo

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Posted 23 August 2014 - 19:18

Ask the trainers at the Gym to set a plan up for you.

That is what they're their for.

 

Need more detail on what you want to get out of it before we can give you more help.

Losing weight is easy. Eat better and cardio would do the trick.

If you want to tone your body and build muscle. Then that will will probably require weight work.



#12 blank

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Posted 23 August 2014 - 19:21

prefers weights over cardio for weight loss....... :cry:

 

Weights will usually make you gain weight from muscle mass. You can burn fat and gain healthy weight.

 

If the main goal is to burn fat, the only real method is to eat healthy. Burn more than you take in.

If you want to gain muscle, you have to eat more than you burn so your body will use the extra calories for muscle development. Which also means no real fat loss.

 

Lifting will tighten your skin and tone your muscles though, if you do happen to drop a bunch of weight from eating properly.

 

Im making a blog post about this in a few months, but i've been testing and experimenting in the last year. Dropped 40lbs so far, and put on alot of lean muscle mass.

 

Did this from only working out every other day (with free weights, at home), cycling 60miles a week (only 40min-1hr a day 14mi trips, 4 days aweek), reducing and only taking in healthy calories, and lots of protein.

 

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#13 Earthworm_Jim

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Posted 23 August 2014 - 19:37


 

e.jpg

 

Spot on!

 

 

If you are just starting up (and not 18 years old anymore):    getting your body ready for serious exercise is a priority.

diet is CORE! without great diet, everything else is pointless.

strethcing (not before, but separate from workout) is more important then any cardio, as it preps your body.

weight and cardio training comes next, and you need a workout that is challenging every time. you need to give it your 100%

if you do cardio, while thinking of a girl/boy next to you, or watching TV, you are not really training. you are wasting time.



#14 Earthworm_Jim

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Posted 23 August 2014 - 19:51

Guys, in any cardio strengh workout, like the STAIRS method..     YOU HAVE TO BREATH THROUGH BELLY

 

if you are trying to lose weight, and get fit, it is easy to try to breath though chest! to make yourself look better in the gym... 

Do not do that.  You need to breath through belly, and it will look silly to others and make you look fatter! but you have to do it.

 

by breathing in through belly you take in way more air (and oxygen)  making your heart not overwork so much. 

without it you are on the seriously wrong road, pushing your heart too much.

 

breath through belly, even if you are trying to lose the belly and care about your appearance!  

By doing so, you will actually breath properly, using all your lungs (instead of 40% that chest breathing will get you)

 

 

 

Not to hijack the thread, but thanks for this. (Y)

 

just quoting you so you get this part.   with chest breathing, you are likely not to show the progress you want and give up shortly after. belly breathing is a MUST.