Gym Program for Weight Loss

[Air_Max_1]

Hey all,

So a month ago I made a thread about wanting to lose weight (Clicky for previous thread).

So yeah i'm working on my goal to loose weight.. Talking 1 and a half stones. I actually weighed more than I thought I did which is bad, its wierd as I don't look half bad in clothes but oh well all I can do is work on it...

So Monday was my official start date, i've been cutting down on the food, ditched Subway completely, for now have been on the healthy meals, been trying out soup, home cooked pasta etc, have been looking at food labels also to keep a check on how much a certain food has x or y in it.

Anyways getting to the point, the gyms been good for the last few days..

So far
-I've decided to go 4 days a week and have 3 rest days.
-I also walk home from gym everytime like I do for work which takes roughly 1 hour.
-I've decided to go to a different class on the days I go gym, for example this week I did Spin Class, Body Pump (weights and resistance), Body Conditioning (some weights) and I'm looking at one for tomorrow but when it comes to the as I like to call it 'freestyle' aspect of the gym i'm lost.

For example today I did:

- 5 minutes with a 7kg medicine ball moving it from side to side and up and down.. (looking for more medicine ball exercises online).
- 20 minutes on the treadmill straight, no gradient at a speed of 7.5 (I know it sounds low but i'm building it up gradually I don't wanna be out of breath/out of my comfort for now whilst beginning) (with a 2 minute warmup at the start - fast walking for 2 minutes)
- 10 minutes on the treadmill straight )2 min warmup) at a speed of 8.0 to test if I could go maintain working at that speed.

Then my class began afterwards..which was body pump after that I walked home.

So I know its just abit of CV I did when 'freestyling' but I wanted help on making a more rounded useful program.

At my gym we have a rowing machine, medicine balls a cross trainer, free weights, weights cycling machines etc stuff you would find in a modern gym..

So advice and suggestions would be helpful, my goal again is weight loss.

If you need more info just ask.

Tl;dr: Need help on creating a gym program for efficient weight loss.

 

[PLB]

Hey Air max,

I read through most of your other thread and it looks like some people had some good suggestions regarding nutritional changes. I agree with what someone else said about trying to ditch the pepsi and fruit juices. If you really don't like the taste of plain water, then adding a 'dash' of flavor using fruit juice is much better than drinking an entire glass of juice. It's amazing how many calories we can drink in a day and many people forget to add that onto their daily intake; they only think to add the solid foods. Obviously, ditch the fast foods as much as possible. Have you been recording what you eat?

As for the gym exercise, somebody else said it on the other thread, that you don't need the 'perfect' gym routine to lose weight, you just need to stick with whatever routine you have and give it your full effort each time. Something to keep in mind is that over a week, you want to do a mixture of lower intensity, longer time/distance cardio (walking on the treadmill, walking home from the gym, etc.) and higher intensity, but shorter time cardio (which classes like spinning are usually good for).

You also do want to do some strength training as this helps to increase your overall metabolism, so that your body burns more calories throughout the day. Strength training may also help you feel more satisfied with your body and you become more toned and more fit looking.

I've posted this link many times, but if you're looking for exercise ideas, there are quite a few here that require minimal equipment:

Free Exercises, Exercise Instructions, Custom Workout, Personalized Workout, Ab Exercises, Abdominal Exercises, Training Programs

The more consistently you stick with your plan, the more successful you will be!

Cheers,

P

 

[Air_Max_1]

Hey Air max,

I read through most of your other thread and it looks like some people had some good suggestions regarding nutritional changes. I agree with what someone else said about trying to ditch the pepsi and fruit juices. If you really don't like the taste of plain water, then adding a 'dash' of flavor using fruit juice is much better than drinking an entire glass of juice. It's amazing how many calories we can drink in a day and many people forget to add that onto their daily intake; they only think to add the solid foods. Obviously, ditch the fast foods as much as possible. Have you been recording what you eat?

As for the gym exercise, somebody else said it on the other thread, that you don't need the 'perfect' gym routine to lose weight, you just need to stick with whatever routine you have and give it your full effort each time. Something to keep in mind is that over a week, you want to do a mixture of lower intensity, longer time/distance cardio (walking on the treadmill, walking home from the gym, etc.) and higher intensity, but shorter time cardio (which classes like spinning are usually good for).

You also do want to do some strength training as this helps to increase your overall metabolism, so that your body burns more calories throughout the day. Strength training may also help you feel more satisfied with your body and you become more toned and more fit looking.

I've posted this link many times, but if you're looking for exercise ideas, there are quite a few here that require minimal equipment:

Free Exercises, Exercise Instructions, Custom Workout, Personalized Workout, Ab Exercises, Abdominal Exercises, Training Programs

The more consistently you stick with your plan, the more successful you will be!

Cheers,

P

Hey - Its orange squash not fresh orange juice, and the squash according to the bottle has little calories and has no added sugar lol, i'm not that insane to drink loads of bottles of fresh orange juice, can't stand the stuff, the pepsi i've gone from 2 bottles a day to 1 bottle for now...am working on it.

Thanks for the advice & link i'll take a look.

 

[PLB]

Hey Air Max, I guess I overlooked the orange squash part... I've never actually heard of that before, so I'll look into it!