Gym Activity

[krs]

I go the the gym about 4 times a week.

As a novice with the gym I tend to have the same programme, I run 5 miles on a treadmill, this takes about 40 - 45 minutes.

Looking to expand my exercise programme in order to lose about a stone in weight, any help or advice would be appreciated.

 

[GrumpyOne]

I think the biggest myth for females is that if they lift weights they'll "get huge". Most guys, never mind most women, don't have the genetics to get huge without pharmacological help (steroids).

Building some muscle mass will do two things, burn more calories day & night and will help support your bodily fat.

Do resistance exercises (machines are fine but free weights are better) and keep your calories so that you're 300-500 calories below what you need for that day (resting metabolic rate plus activity). You'll lose 1-2 pounds per week, the majority of it fat, and you'll look a lot better than if you just ran for two months.

Just be sure to use multiple methods of measuring success. The scale is fine but when exercising, your body may make changes over a couple of weeks that aren't reflected on the scale. Body fat % and using a tape measure on various body parts will ensure that you'll always know something is improving.

 

[JMD]

I think the biggest myth for females is that if they lift weights they'll "get huge". Most guys, never mind most women, don't have the genetics to get huge without pharmacological help (steroids).

Building some muscle mass will do two things, burn more calories day & night and will help support your bodily fat.

Do resistance exercises (machines are fine but free weights are better) and keep your calories so that you're 300-500 calories below what you need for that day (resting metabolic rate plus activity). You'll lose 1-2 pounds per week, the majority of it fat, and you'll look a lot better than if you just ran for two months.

Just be sure to use multiple methods of measuring success. The scale is fine but when exercising, your body may make changes over a couple of weeks that aren't reflected on the scale. Body fat % and using a tape measure on various body parts will ensure that you'll always know something is improving.

Great advice.

 

[FireDancer]

I would definitely add some weights to the routine. If you are not comfortable with free weights most gyms have cable or mechanical machines set up in an area of the gym. If you start at the first machine and go through them you can usually get a full workout. You get the advantage of the limited range of motion so you are less likely to hurt yourself and you will be guided as to how to work the different muscles.

Once you are comfortable with the machines I would add some free weights. That lack of range of motion that keeps you from getting hurt and helps you learn the exercise has the downside that the supporting muscles don't need to work to keep the weights moving in the proper direction.

If your gym offers spin classes that is also a great cardio option that can supplement the treadmill. I don't know if spinning is a US thing, but with how popular cycling is in Europe I would think you have something at least similar.

 

[krs]

Thanks for the advice, its certainly given me something to think about and new things to try.