question about calories and exercise

[fat2fit]

HI,
My husband and I will be joining a gym early next week. Right now I walk and he does nothing. I am interested to know what is the best path to take at the gym. I am currently 239 pounds. Of course I am looking to lose weight, inches, and clothes sizes but I also want to tone up and get stronger(not bodybuilder). Should I do 30 minutes cardio and then do weight lifting on the machines? I take in about 1500 calories/day now. I have read on other threads that I will not be able to gain muscle in a calorie deficit. So let's say my BMR is 1850. When I calculate that by 1.2(using that calculation for sedentary/very little exercise...which will have to go up after beginning structured exercise) it is 2220 calories. Should my calories stay at this level(or higher) when I start to exercise and weight lift? I should still lose weight right? Oh the confusion
Thanks for any advice!
Cathy

 

[Steve]

HI,
My husband and I will be joining a gym early next week. Right now I walk and he does nothing. I am interested to know what is the best path to take at the gym. I am currently 239 pounds. Of course I am looking to lose weight, inches, and clothes sizes but I also want to tone up and get stronger(not bodybuilder).

Just casually going to the gym won't transform ANY woman into a body builder, even if you are exerting yourself.

Should I do 30 minutes cardio and then do weight lifting on the machines?

I prefer to do resistance training before cardio.

That said, either or really won't net out to much of a difference probably.

Why machines and not free weights?

I take in about 1500 calories/day now.

Pretty low of an intake considering your stats.

However, you should be "okay" with it for sometime. If I were in your shoes, I stick to something closer to 1700-1800. Probably more sustainable and get more/longer-term results out of it.

I have read on other threads that I will not be able to gain muscle in a calorie deficit.

Some gain maybe. Nothing significant. A woman in a surplus won't gain a whole lot of muscle... let alone a woman in a deficit.

So let's say my BMR is 1850. When I calculate that by 1.2(using that calculation for sedentary/very little exercise...which will have to go up after beginning structured exercise) it is 2220 calories. Should my calories stay at this level(or higher) when I start to exercise and weight lift?

I'd assume your maintenance intake is somewhere around 2800-3200 once you start consistently exercising.

 

[fat2fit]

Thanks for the help Steve!
Forgive me because when it comes to the gym I am not an expert. When you say 'Free weight' do you mean the weights sitting on a stand in a corner. If so I am not sure what to do with those to get the best results(i.e. what exercise works certain muscles). I am just used to the machines. I am willing to try something different. Definitely not looking to body build. I know that I am no where near that, even with weight lifting. I know it is harder and takes a lot for women to get that type of definition.

I did feel my calories were too low. I will bump them up.

I know you are very knowledgeable about this topic and I appreciate the advice. Why do you say go with resistance before cardio? Should I stretch before doing the resistance?

Thanks again!
Cathy

 

[Steve]

Thanks for the help Steve!
Forgive me because when it comes to the gym I am not an expert. When you say 'Free weight' do you mean the weights sitting on a stand in a corner. If so I am not sure what to do with those to get the best results(i.e. what exercise works certain muscles). I am just used to the machines. I am willing to try something different.

I have a lot of issues with machines. Especially when they are used as the core of your training arsenal.

What you can do with free weights is endless.

I suggest taking a look at the thread I created, which has since been stickied, titled "the basic lifts."

I'm not sure at all what equipment you have available to you but you don't need much.

Definitely not looking to body build. I know that I am no where near that, even with weight lifting. I know it is harder and takes a lot for women to get that type of definition.

I'd try and erase the female bodybuilder from your thought processes. At this point in time it's going to do nothing but hinder you.

I did feel my calories were too low. I will bump them up.

Glad to hear.

Net calorie balances are most critical. I'm sure you understand that the food that comprises your caloric intake are important too.

I know you are very knowledgeable about this topic and I appreciate the advice.

If by this you mean I blow a lot of smoke up people's asses, then yes, that's me.

Why do you say go with resistance before cardio?

In general, resistance training is more energy intensive than cardio. I like to work from most energy intensive to least majority of the time. This means I'll do weight training first where I'll focus on the harder exercises first, easier exercises last. If I'm scheduled to do cardiovascular exercise on the same day as resistance training, preferably I'd do it in a separate session. If that's not possible, I'd throw it in after my resistance training session.

Should I stretch before doing the resistance?

Mmm, probably not in the traditional sense that you're thinking. Before lifting, if you want to throw some dynamic movement work in you can. Think arm circles, torso twists, neck rolls, leg swings, hip hurdles, etc etc.

The static form of stretching where you stretch a limb or body segment and hold it for a period of time is not advisable before lifting for the most part.

I do static flexibility work but it's always after a training bout.

 

[fat2fit]

As far as my calories...they are definitely coming from better sources. I am acually at the point where I want those veggies and it feels good

Don't worry I do not have a dream to be a bodybuilder. Just a good looking babe.

I will have to see what the gym has when I go. I will take your advice and try the free weights. I see why you say to go with the resistance first. I will do that too.

No smoke around here. Just great advice.

Cathy

Once I figure out how to quote just lines I will, so sorry that I haven't been.

 

[Steve]

As far as my calories...they are definitely coming from better sources. I am acually at the point where I want those veggies and it feels good

Don't worry I do not have a dream to be a bodybuilder. Just a good looking babe.

I will have to see what the gym has when I go. I will take your advice and try the free weights. I see why you say to go with the resistance first. I will do that too.

No smoke around here. Just great advice.

Cathy

Once I figure out how to quote just lines I will, so sorry that I haven't been.

Let us know if there is anything else.

And don't forget to read through that thread I mentioned above.

 

[fat2fit]

Thanks for everything. I will definitely read through it.
Cathy