Best gym routine to lose weight

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Norm Smith Medallist
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Jun 13, 2005
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I have noticed there are some pretty experienced gym goers on this board who are happy to give some advice, so I am hoping someone will help me.

I am 25, 6 foot 2 and 101kg. I am naturally fairly solid, but am still carrying too much weight. I tend to think my ideal body weight would be between 92 and 95. I havent been below 99 since I was 20 years old. I basically put on weight because I stop exercising and eat way too much junk food.

Anyways, I have been eating healthily and am trying to lose those 6-8kg that I need to. I have a membership to a gym, but just need help on structuring a program to lose weight.

I have been doing all cardio, 40 mins - 1 hour a day. I do this 3 days on, 1 day off. Usually I chop and change between treadmill, exercise bike and rowing machine.

How should i best split my time? Concentrate on 1 thing a day, or spend 15 mins on 4 different types of equipment. Should I be doing weights? Should I be doing constant training or interval training? Is 1 hour a day enough?

I like to stay off the treadmill as much as possible, because I get shin splints.

Any advice would be appreciated. Cheers!
 
Yes doing weights with cardo can help you lose weight - i didn't believe it until I did it and it made a big difference.

i would just add in maybe 1 or 2 weight sessions a week - just do it after your cardio (yes there is plenty of debate on whether to do it first or after) for 15-20min, concentrating on large muscle groups eg. biceps, triceps etc

there is plenty of debate on interval vs constant training as well, i think so long as you keep your heart rate at the range you want, it should be fine (and it doesn't matter which equipment you use).

rowing should also be improving your arm muscles, and bike your leg muscles.
 

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Triceps are large, biceps are tiny in comparison.

To the OP, it may be your natural weight is around 100kg anyway. Some people just naturally carry more bodyfat, and have slower metabolisms. I'm 180cm and when in full training mode, that is if i've been training for say at least 8 months solid, i float between 116 and 120 kgs. A couple years ago i made a huge effort to lower my weight and still keep some size, and after about 5 months of really trying, i got down to a 'puny' 108 kg's. I've since given up, and just eat whatever i want and don't do cardio.This can be good or bad, depending on what body image you want. Some people would kill to have a build like us, whereas people like us sometimes would like to be able to trim right down. When i started training again 2 months ago after 9 months of not setting foot in a gym, i still had 18.5 inch arms and 20 inch calves. But to go along with that, i'll never have a 6 pack, not in a million years :)

If i was you, at 6'2 and 100kg i'd rather take advantage of your genetics and try and get big :D
 
Anyway i got OT but if you have a real hard time getting the weight off, try some brutal military style training maybe. Weighted pack marching, swim/run super circuits, beep tests, stuff like that. Gotta give a shock to the system. There's heaps of info on this type of training all over the net and at the book store.
 
I think RPM is that bike circuit thingy that some gyms do. variable speed and hill climb settings with music pumping etc. The gym i go to has about 40 bikes or something in the RPM room, and you can barely get into one of the classes as its always packed out. the chicks love it
 
I think RPM is that bike circuit thingy that some gyms do. variable speed and hill climb settings with music pumping etc. The gym i go to has about 40 bikes or something in the RPM room, and you can barely get into one of the classes as its always packed out. the chicks love it

Thats the one it is also referred to as spinning. High, intense interval training. Fun stuff :D
 
Had a lower back operation 2 years ago.
I'm 6' 1 and usually around mid-low 90's but ballooned out to 103 after 8 weeks lying flat with nothiong to do.
Surg advised me to as much as possible straight away.
Started walking the half-hour to work every day. Then when arrived, went for a 5k run, every morning before starting work. Hit the gym a bit at lunchtimes also. From Oct to end of Jan, dropped 12.5kgs and was feeling super-fit.
Found running "outside" the absolute best way to strip the kilos, bar none!
 
Ok......
There is no 'magic routine' to lose weight. But through all of my studies and the general consensus in the academic world is that interval training is the best way to go, to improve cardiovascular fitness and lose weight. I could go into all the stuff i would do to you in the lab in regards to VO2 max testing etc to work out thew appropriate intervals and stuff that would specifically fit you but thats probably a bit much for this general discussion.

You look at these guys on the biggest loser and they absolutley flog themselves rather than go for steady jogs which to a degree is the right thing to do. However, if you chat to or have had the oppurtunity to work with some worldclass bodybuilders, they will tend to use the long, steady and low intensity methods for their cardio as they higher intensity stuff can eat away at muscle bulk.

I dont know your individual situation and goals for your body and stuff like that so i wont say this is "what you have to do" but lighter weights, simply for tone, strength and small increases in muscle bulk is also benefitial for weight loss as the increase in muscle mass results in lifting your bodies metabolism.

In terms what to do first, i would not recomend doing cardio and strength training in the same session or one gym visit. You can overload the system and not get the most benefit out of whatever you choose to do second due to the level of stress and fatigue already on the body. Difficult to fit in two sessions a day for some people i know but this is purley i recommendation on what i/academia finds that works best.

Cardio should be done in the mornings, preferably before breakfast. However before you head out, do have your fat blast/metabolising supplements and wash it down with a glass of milk so that you activate your metabolism and get into that energy spending zone. Do your strength training at evening as essentially you are stressing and breaking your muscle fibers not to long before heading into the a sustained session of recovery (sleep).
 

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Losing weight is 10% training related, 90% diet.

Look around the internet for a decent training routine. Bodybuilding.com is one place..... I always found if my diet was up to scratch then so was my body. I'm currently using the 'Anabolic Diet' to cut up and it's working beautifully.
 
ya shoulders just get worked anyway. but yeah shoulders/abs on a day if you want. it's more about diet and lifting hard as someone mentioned.


You can't lift hard/heavy and not do shoulders. Eventually your back and chest will be too strong for your shoulder joints and one day they'll just pop doing pulldowns/chinups/bench press. Or you wear the joints out, stuff the rotator cuffs, whatever. Lifting heavy and not doing shoulders is not an option. Maybe your definition of heavy/hard is different from mine.
 
I do shoulders just not every time like the other 4. rear deltoids/lateral raises/military press etc
My heavy isnt 3 ridiculously heavy reps its more like busting your arse to get 8-10
 
Well i've never heard a man say they don't want their shoulders to get big before. That's a new one. It's one bodypart that i would have thought could never be big enough.

edit: you edited your post, so now mine is irrelevant pretty much
 
I just want a soccer physique. my face is hot enough.

j/k Im just content with the shoulders. Perth beaches ftw

yeah I edited coz I wasnt sure if I believed what I was saying
 

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Best gym routine to lose weight

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