Gym: how long before I can expect to see a difference?

amcg100

200 - 225 calories is not enough for weight loss, I think you will need to work a little harder. Very good for weight loss is sprinting. A lot of people jog on the treadmill, but this will have little effect. To do a sprint set, start on a fast walking ( or slow running) pace and warm up for 5 mins. Then increase the pace to run as fast as you possibly can for a minute or two. Go back to your original pace, then when your ready sprint again. Do this around six times. after doing this I spend an hour on rowing machine which burns another 600 - 700 calories. If you done this routine 4-5 times per week you would meet your target weight in a couple of weeks. As for the toned legs, I would ask your gym instructor to make up a plan for you to ensure you are working on the right muscle groups.
One last tip - remember that if you work out with weights then you will put on muscle, and muscles have mass as well as fat, so sometimes working out with weights will make you heavier. It certainly did with me, but although I originally set out to lose weight cause was getting tubby, the outcome was putting on weight , but rather than looking tubby, looked more athletic.

good luck

aliama

angelil wrote: »

I will try to have a go on the weights machines when it's a bit quieter maybe to build up confidence. I really want to work on my butt and thighs as I am very "pear-shaped": very small boobs and waist, huge everywhere else

The bad news is that it isn't possible to spot-reduce areas, and usually the fat will come off the tummy first, rather than the bum and hips (although you do have less chance of heart problems than an apple-shape).

Losing weight through exercise alone is very hard. Weightloss really almost all about diet, although I believe that exercise comes into its own when it comes to keeping the weight off.

I second that you need to do resistance exercises. Ask an instructor to provide you with a plan if you're not sure what to do. Cardio alone won't build up the muscle you need to up your metabolism -- in fact it could result in your body turning to use up muscle rather than fat, which will have a negative affect on your metabolism long term.

I'd also suggest easing back on the stepper, as I've heard they can actually bulk up the bottom half. No idea whether this is true, but every time I've had an induction the gym instructor has told me not to bother with it.

MasterPoo

angelil wrote: »

Diet is quite good but not perfect. My typical day goes something like this:

Breakfast (about 7.00): small bowl of muesli; 1-3 small slices of brown bread with jam, Marmite, butter or honey; small glass of fruit juice; single espresso; half an orange sometimes.

No morning snack as no time/not usually required anyway.

Lunch (about 1.00): EITHER leftovers (pork stroganoff and root & veg crumble are examples of this week's), OR something else really quick, like noodles, cup-a-soup, or a rice/pasta sachet that can go in the microwave. Usually vegetarian unless it's meat I've prepared myself (like the stroganoff). Normally followed by a yoghurt or fruit pur!e pot, sometimes also have a portion of nuts, seeds or Twiglets. Then half a litre of water.

Mid-afternoon (between 4.00 and 5.00): another half a litre of water. Sometimes a cup of tea or instant hot chocolate as well. Always have a snack mid-afternoon: sometimes a Graze box portion, or something like a cereal bar. Usually the snack is around 100 calories.

Dinner (between 8.00 and 9.00): almost always home-cooked; mostly vegetarian. We practically never get takeaway or eat out. This is usually followed by another single espresso and a square of dark chocolate.

The 'danger zone' is usually between 6 and 8pm, so I try to keep busy otherwise I know I will head for the chocolate. Luckily this isn't usually a problem thanks to a combination of late finishing times at work, my driving lessons, and of course the gym membership itself.

I will try to have a go on the weights machines when it's a bit quieter maybe to build up confidence. I really want to work on my butt and thighs as I am very "pear-shaped": very small boobs and waist, huge everywhere else

Why don't you change your diet? You are eating ALOT of stuff (bread, muesli, cereal bars, yoghurts, hot chocolate) which are very high in sugar, sugar converts to fat! Stop eating processed foods, none of the packet soups, usually very high in salts, which cause water retention. Try googling Paleo which is my personal health plan, I've lost over 5 stone now and all I've done is "eat clean", and eat a cheat meal once a week, if its processed I don't eat it!

My daily "diet" is
B - 4 egg whites, 30g porridge with teaspoon honey and a splash of skimmed milk, cup of green tea.

L - usually home made soup (I make butternut soup) and a nice chunky piece of chicken or fish, usually salmon.

D - usually a protein of some sort and steamed veg or I make a lamb/mutton stew and throw in cabbage, green beans, carrots etc.

I snack on fruit and nuts, sometimes dried fruits, drink lots of water and go to gym 5 times a week (personal preference).

Cheat meal is usually Chinese takeaway or sweets or dinner at TGIFs, this weekend I've chosen not to cheat but eaten loads if carbs as I tend not to have ALOT of those (personal choice). I'm not much of a drinker, I hate hot drinks, I don't like bread, can live without chocolate but my cryptonite is chewy sweets, which I eat on my cheat days!

trolleyrun

You could try this video:

http://m.youtube.com/watch?v=rJguohCA_Mk

Just remember to stretch your hamstrings, glutes and calfs afterwards

Skywall

Just be patient and continue what you are doing now. Losing weight is not an easy thing that can be done in a few days.

heartbreak_star

You're eating far too many white carbs - noodles, cup-a-soups, bread etc. You need to be eating much more protein!

Focus on diet as well as exercise, and add squats, lunges and weights to your routine (well done for keeping that routine, I'd be bored out of my mind )

HBS x

scooby088

When I was dieting and going to the gym at the same time, I would eat about 6 times a day, I say never eat after 8pm at night always worked for my weight loss, As for gym workouts I would say 10 mins cardio to get warmed up and the rest do weight work, free weights are better as you have a better range of motion, but machines are good too for focussing on a muscle group. You will probably see results after about 2 months. squats and lunges are good, maybe take a class too at your gym would be a good idea.

heartbreak_star

What scooby said, except given the choice I'd ban all weight machines (including Smiths) from gyms and install massive free weight areas

That's a personal daydream though

HBS x

Lizling

MasterPoo wrote: »

My daily "diet" is
B - 4 egg whites, 30g porridge with teaspoon honey and a splash of skimmed milk, cup of green tea.

...

Why not leave the yolks in? As I'm sure you're aware, you do need fat in your diet and egg yolks are definitely in 'good fats' territory.

TimBear

Lizling wrote: »

Why not leave the yolks in? As I'm sure you're aware, you do need fat in your diet and egg yolks are definitely in 'good fats' territory.

I was thinking the same, and the yolk is the tastiest part!

Echoing other posters, you definitely need to include some weights in your training schedule which will help tone and define the muscles. I think some people are scared of weights because they don't want the body builder look; ask a PT at your gym to put together a program for you. They will definitely include weights in this, but will tailor the program to you and what you want to achieve (losing weight/toning up/builking up etc).

Definitely cut down on stodgy carbs and sugar too.