I have a gym at work that I go to and I would like to do the Elliptical and some strength training on the machines. I do not wish to gain muscle (although toning is ideal) but rather I would like to lose weight/fat. To lose weight should I be doing an incline on the elliptical or what setting should I use to achieve this. Also when doing weights should I be doing the heaviest that I can lift and how many reps? Sorry for all the quesions but I'm new to exercising in the gym. I normally play soccer. Thanks!
Losing weight first
- Thread starter liljmk
- Start date
Llamabean
New member
Welcome Liljmk!
The elliptical is great for losing weight. I would recommend doing an incline on the elliptical so that at the end of your time you are tired and can feel that you spent energy, but aren't dead. Set the elliptical high enough that it isn't easy, but low enough that you can still do it.
As for strength training, I'm probably not the best to give advice. I usually do two sets of 8 reps at the highest weight I can lift 8 times. But - I'm very new to strength training and am not sure what you're "supposed" to do.
Don't worry about gaining muscle as long as you are eating fewer calories than you spend in a day. You will tone some but real muscle gain comes when you eat extra calories.
The elliptical is great for losing weight. I would recommend doing an incline on the elliptical so that at the end of your time you are tired and can feel that you spent energy, but aren't dead. Set the elliptical high enough that it isn't easy, but low enough that you can still do it.
As for strength training, I'm probably not the best to give advice. I usually do two sets of 8 reps at the highest weight I can lift 8 times. But - I'm very new to strength training and am not sure what you're "supposed" to do.
Don't worry about gaining muscle as long as you are eating fewer calories than you spend in a day. You will tone some but real muscle gain comes when you eat extra calories.
Few things here:
1. I would always do strength training before your cardio.
2. Are you male or female? I ask only because of your statement regarding not wanting to gain muscle. If you are female, women do not have the hormonal disposition to gain muscle the way men do. It is hard enough for a man to add any appreciable amount of lean body mass to his frame, so imagine what its like for a woman.
3. Even if you were training to put on muscle, you would HAVE to be in a caloric surplus. Muscle building is a very expensive process, energetically speaking. If you are in a caloric deficit, you won't add any tissue to your frame, simple as that. You can't create something out of nothing. So get the fear out of your mind that you are going to "bulk" up simply by lifting weights.
4. You speak of "toning." Hate to burst your bubble, but there is no such thing. Becoming toned is a function of fat loss, plain and simple. The less fat you have, the more ripped you look. It has nothing to do with what exercises you are doing. Exercises do not tone. Make sense?
5. I don't have an issue with the elliptical. Depending on how much weight you have to lose, I would maybe throw in a session of high intensity interval training each week. But again, this depends on your current weight, and also you current conditioning level.
6. I would not be using the machines at the gym. Free weights are much, much better! Machines, when used chronically over time, can actually lead to injury from pattern overload. A machine locks you into a fixed plane of motion, something that is unnatural for your individual biomechanics. Our muscles, tendons, ligaments, and joints were designed to move freely based on our individual biomechanics. Plus, machines take your stabilizer muscles out of the picture.
7. So, I would be sticking with heavy free weight movement. When I say this, people gasp at the thought of doing so. You have to remember, when I say "heavy" it is all relative to your current strength levels. What is heavy for you would probably be lighter than my warm-up set. Make sense? I would focus on doing compound exercises such as squats, deadlifts, bench press, rows, overhead press, and vertical pulls.
8. If you can't build muscle and you can't tone while in a caloric deficit, why do it? You may be thinking this. The ONLY reason you train in a deficit is to maintain the muscle that you do have. When you trigger a caloric deficit to lose weight, your body is going to make up for that deficit by catabolizing your existing tissues. This means fat AND muscle. By coupling your caloric deficit with heavy resistance training, you send all the right biochemical signals from the CNS to maintain the muscle that you currently have. Nothing more, nothing less. This is very important.
9. This said, I would stick with reps in the 4-6 range and do a couple of sets each exercise.
Long, but hopefully you take something from this and figure out how to apply it to yourself. If you have any questions, feel free to ask away!
if it's not already - the above post should have it's own thread -it's so full of good information...
Thank you all for taking the time to answer.
Steve-I am female and right now I am 130 5'1 so I'm aiming to be down to 115 where I have been most of my life or as close to. Can you explain what a deadlift, bench press, row, and a vertical pull is? Sorry if its too much to explain don't worry about it. The gym at my work is good b/c its free and easily accessible for me but as far as askign questions there its not really that good b/c there isn't a lot of ppl to ask.
Steve-I am female and right now I am 130 5'1 so I'm aiming to be down to 115 where I have been most of my life or as close to. Can you explain what a deadlift, bench press, row, and a vertical pull is? Sorry if its too much to explain don't worry about it. The gym at my work is good b/c its free and easily accessible for me but as far as askign questions there its not really that good b/c there isn't a lot of ppl to ask.
This is from a post I did in another thread.
Exercises that I recommend you implement into some sort of routine. We can talk about program design a bit later, but I just wanted to give you a reference of the basic movements you should be using with free weights.
Some of these videos have some "hardcore" guys showig you the lift. Please don't let that fool you into believing that these lifts are for the serious athletes only. They should be the basis of any solid training program.
These links will take you directly to the videos, however, I also recommend going to the main site and reading the descriptions of the exercises so you understand the execution. Form is everything. Bad form can = a dangerous movement. Good form = good results and no injury. That said, if you have any questions regarding the form of these exercises, please feel free to ask. The main web adress is
Most of these exercises can be done with either a barbell or a set of dumbbells.
For legs, I am a fan of all deadlift variations as well as all squat variations. The deadlift will focus more on your posterior chain (lumbar, glutes, and hamstrings), while the squat will bring your quads more into the picture.
Two examples of the deadlift that I would recommend are:
The Romanian Deadlift:
And the Conventional Deadlift:
Two examples of the squat that I recommend are:
The Back Squat:
And the Front Squat:
Some additional exercises for legs that I like are:
The Lunge:
And Step-Ups:
OK, now let's look at some of the horizontal pressing movements that are core to any fundamental routine:
First, there is the all mighty barbell bench press:
Which can also be done using dumbbells:
With this exercise, you can vary the degree of angle that you work with on the bench. All angles will bring your entire chest into play, however, the more you incline the bench, the more your upper chest and anterior deltoids will come into play. The more you decline the bench, the more lower chest will come into play.
Also, if you are not ready for weighted horizontal pressing exercises. I suggest starting with some variation of your basic push-up. If you are strong enough, which most females probably are not in here, you can do your basic push-up. If you can't, start by doing push-ups with your knees on the floor until you can build up enough strength for the basic push-up.
Now, let's look at horizontal pulling movements.
First, there is the Barbell Row:
Core and lumbar stability is very important with any exercise where you will be leaning forward with a load. I highly suggest doing more research on the website I linked above as well as other sites to better understand the mechanics of this, and all other movements I have posted. Or, you can always ask me about proper execution.
Next there is the basic cable row, which I would recommend as a good starting exercise for horizonal pulling:
Mind you, this is simply an introduction, there are literally hundreds of exercises for each plane of motion. Even if you browse the website I have included, you will find hundreds, and this site doesn't include every exercise. So as you can imagine, you can get into some pretty detailed exercise selections.
Next let's look at your basic vertical pressing exercises.
First, there is the standing vertical (military) press. You can do these seated as well, and if you have lower back issues, I would recommend it. If you don't though, I recommend doing these standing, simply due to the fact that you bring more muscles into play by doing so:
Here is a vid of doing the same exercise as above, except you are using DB and you are seated, just to show the variation:
Last plane of motion we will look at is veritical pulling.
Here you have things such as the pull-up. These are very difficult for most individuals, especially those with a lot of weight to lose. That said, you can do assisted pull-ups with the help of a spotter or you can use a machine that assists you with weight, in so that you don't have to pull up you entire body weight:
I actually suggest focusing on cable pull downs before moving to pull-ups of any sort. This will allow you to pick your weight and build up strength in vertical pulling movements. With these, you can use many variations of grip and handles, but here is a vid of a basic cable pull down:
Again, this is only the tip of the iceberg. We did not get into accessory, isolation movements. But for the beginner, especially those looking to lose weight, I don't think they belong in a program. The basic, big, compound lifts are what you should be focusing on.
We can get into more detail of program design on a personal basis, as each person is not going to have access to all this equipment and each person is going to have unique goals.
Exercises that I recommend you implement into some sort of routine. We can talk about program design a bit later, but I just wanted to give you a reference of the basic movements you should be using with free weights.
Some of these videos have some "hardcore" guys showig you the lift. Please don't let that fool you into believing that these lifts are for the serious athletes only. They should be the basis of any solid training program.
These links will take you directly to the videos, however, I also recommend going to the main site and reading the descriptions of the exercises so you understand the execution. Form is everything. Bad form can = a dangerous movement. Good form = good results and no injury. That said, if you have any questions regarding the form of these exercises, please feel free to ask. The main web adress is
Most of these exercises can be done with either a barbell or a set of dumbbells.
For legs, I am a fan of all deadlift variations as well as all squat variations. The deadlift will focus more on your posterior chain (lumbar, glutes, and hamstrings), while the squat will bring your quads more into the picture.
Two examples of the deadlift that I would recommend are:
The Romanian Deadlift:
And the Conventional Deadlift:
Two examples of the squat that I recommend are:
The Back Squat:
And the Front Squat:
Some additional exercises for legs that I like are:
The Lunge:
And Step-Ups:
OK, now let's look at some of the horizontal pressing movements that are core to any fundamental routine:
First, there is the all mighty barbell bench press:
Which can also be done using dumbbells:
With this exercise, you can vary the degree of angle that you work with on the bench. All angles will bring your entire chest into play, however, the more you incline the bench, the more your upper chest and anterior deltoids will come into play. The more you decline the bench, the more lower chest will come into play.
Also, if you are not ready for weighted horizontal pressing exercises. I suggest starting with some variation of your basic push-up. If you are strong enough, which most females probably are not in here, you can do your basic push-up. If you can't, start by doing push-ups with your knees on the floor until you can build up enough strength for the basic push-up.
Now, let's look at horizontal pulling movements.
First, there is the Barbell Row:
Core and lumbar stability is very important with any exercise where you will be leaning forward with a load. I highly suggest doing more research on the website I linked above as well as other sites to better understand the mechanics of this, and all other movements I have posted. Or, you can always ask me about proper execution.
Next there is the basic cable row, which I would recommend as a good starting exercise for horizonal pulling:
Mind you, this is simply an introduction, there are literally hundreds of exercises for each plane of motion. Even if you browse the website I have included, you will find hundreds, and this site doesn't include every exercise. So as you can imagine, you can get into some pretty detailed exercise selections.
Next let's look at your basic vertical pressing exercises.
First, there is the standing vertical (military) press. You can do these seated as well, and if you have lower back issues, I would recommend it. If you don't though, I recommend doing these standing, simply due to the fact that you bring more muscles into play by doing so:
Here is a vid of doing the same exercise as above, except you are using DB and you are seated, just to show the variation:
Last plane of motion we will look at is veritical pulling.
Here you have things such as the pull-up. These are very difficult for most individuals, especially those with a lot of weight to lose. That said, you can do assisted pull-ups with the help of a spotter or you can use a machine that assists you with weight, in so that you don't have to pull up you entire body weight:
I actually suggest focusing on cable pull downs before moving to pull-ups of any sort. This will allow you to pick your weight and build up strength in vertical pulling movements. With these, you can use many variations of grip and handles, but here is a vid of a basic cable pull down:
Again, this is only the tip of the iceberg. We did not get into accessory, isolation movements. But for the beginner, especially those looking to lose weight, I don't think they belong in a program. The basic, big, compound lifts are what you should be focusing on.
We can get into more detail of program design on a personal basis, as each person is not going to have access to all this equipment and each person is going to have unique goals.
When you said do strength training before cardio do you mean in a day do it before cardio or in general don't do cardio until you have completed the strength training. I must say those videos (thank you for posting them) are very intimidating I don't know if its b/c i'm female and I don't know how much weight I would start with. I started doing the machines b/c they had someone show me how to use them they are there soley for the machines so that felt comfortable but I don't wnat to do it if its not going to help ya know
If you are going to do resistance training and cardio in the same session, do resistance training first. Ideally, you do them in different sessions, but it is dependent on your schedule.
My thought on machines above and beyond what I posted above. They sell gym memberships. Back in the day, there were no such things as weight machines. But now, that is most people's idea of "lifting weights." It is unfortunate too, because they are certainly not optimal.
Look, I would not have an issue with you starting with machines to build up your general strength. If you were my client, you WOULD NOT be starting with machines, but you need to do what you are comfortable with. If starting with machines helps with your adherence to a consistent plan, then do it.
If you want to jump right into free weight movements, first, I recommend doing some reading on each movement, especially the squat and deadlift to ensure you have proper form down. Best if you can find someone who has some knowledge and experience to show you in person. Once you have the form down, you experiment with weights. Start out very light and build up from there. The biggest mistake most make is, they go too heavy right away. There is no point in doing so. Take your time and figure out what works for you.
Lastly, there really is no right or wrong. You can do anything to lose weight, as long as you are in an energy deficit. The things you hear me say though, are usually the most optimal, like it or not to those of you reading this who may not agree.
My thought on machines above and beyond what I posted above. They sell gym memberships. Back in the day, there were no such things as weight machines. But now, that is most people's idea of "lifting weights." It is unfortunate too, because they are certainly not optimal.
Look, I would not have an issue with you starting with machines to build up your general strength. If you were my client, you WOULD NOT be starting with machines, but you need to do what you are comfortable with. If starting with machines helps with your adherence to a consistent plan, then do it.
If you want to jump right into free weight movements, first, I recommend doing some reading on each movement, especially the squat and deadlift to ensure you have proper form down. Best if you can find someone who has some knowledge and experience to show you in person. Once you have the form down, you experiment with weights. Start out very light and build up from there. The biggest mistake most make is, they go too heavy right away. There is no point in doing so. Take your time and figure out what works for you.
Lastly, there really is no right or wrong. You can do anything to lose weight, as long as you are in an energy deficit. The things you hear me say though, are usually the most optimal, like it or not to those of you reading this who may not agree.
Weight lifting = strength training = resistance training in the context of this discussion.
Contrary to popular belief, you do not need to do much to inhibit catabolism of muscle. 2-3 days per week of resistance training should do the trick.
In terms of cardio, I would definitely add a session of HIIT if I were you. Do you know about HIIT?
On top of this, maybe one or two steady state sessions per week. I am not a fan of over emphasis on cardio. Sure, it is great for your heart, and there is a time and a place for it always.... but if your primary goal right now is weight loss, I would rather see you stick with resistance training and hiit.
If you are seeing the results after proper inclusion of resistance training and hiit, I would look to your diet being off before ever including more cardio.
Contrary to popular belief, you do not need to do much to inhibit catabolism of muscle. 2-3 days per week of resistance training should do the trick.
In terms of cardio, I would definitely add a session of HIIT if I were you. Do you know about HIIT?
On top of this, maybe one or two steady state sessions per week. I am not a fan of over emphasis on cardio. Sure, it is great for your heart, and there is a time and a place for it always.... but if your primary goal right now is weight loss, I would rather see you stick with resistance training and hiit.
If you are seeing the results after proper inclusion of resistance training and hiit, I would look to your diet being off before ever including more cardio.
CaseyAtMartin
New member
Good job Steve