Advice for someone completely new to gyms and trying to slim

cazs

Hi everyone,

Recently, I have noted that I have, sadly, put on quite a bit of weight. I am aware of why I have put it on but I want to get it off.
Though I'm not sure of my actual weight as my scales are kaput for many many months (and yes going to buy a new one) my clothes have got tighter recently. I'd say I'm circa 10 stone (female)

So I think I have to start eating more healthily and start exercising. I am very lazy and apart from walking don't bother.

There is a Fitness First which from front door to in the gym would be five minutes walk so it's so close I will use that chain.

But does anyone have any advice on being new to a gym and what to expect and how it all works and so on. Anything you can share would be helpful.

I would imagine I would try and go in the morning. Getting home at 7.30pm and then going to the gym doesn't sound likely so I guess I would try and go at 6.30am for 30 mins before geeting ready for work and so on. On that note, do you eat before gym or after? Which is more productive?

I have no clue on all this so please assist with whatever you can

Thanks

Lizling

When you first go along, the staff will give you an induction where they'll show you around and teach you how to use the equipment and perhaps draw you up a training plan.

Quickest visible results will come from lifting free weights, so get someone to show you how to use them. Don't worry, you won't turn really muscle-bound by accident - that'd take a lot of work and very low bodyfat.

Slowest results will come from ambling along on the treadmill/crosstrainer/exercise bike at a pace that allows you to read a magazine.

The gym will help with health and body shape, but to actually lose weight, you'll need to focus on what you eat. Abs are made in the kitchen, as they say!

I personally can't work out hard for about 3 hours after eating or I get stomach ache, but everyone's different. You'll have to see what works for you.

ca55ie

Well done - you've taken the first step and recognised you need to take action. :T
Have you considered exercising at home either with a dvd or an exercise plan? Speaking from my own experience I start at a gym full of enthusiasm but gradually that fades and I do less and less until I'm paying a lot for very little
Don't mean to sound negative - I'm just aware you're making a financial commitment and you need to reap the benefits from it.

malcumms7898

Running machines can be good if you actually run on them, instead of walking quickly which you see some people do. Personally I would say don't eat for a couple of hours after the gym even though you will feel quite hungry and want to tuck into something. Let the hunger consume your body fat during this time.

heartbreak_star

malcumms7898 wrote: »

Running machines can be good if you actually run on them, instead of walking quickly which you see some people do. Personally I would say don't eat for a couple of hours after the gym even though you will feel quite hungry and want to tuck into something. Let the hunger consume your body fat during this time.

Walking fast is fine - you should go at a pace that's comfortable, it's ambling along that does no good (and annoys me hehe). Run when you feel able.

Also - eating after a workout is fine as long as you don't eat loads of high-carb stuff - a small healthy high-protein meal like scrambled egg or a protein shake will do fine and help your muscles repair.

HBS x

Fluff15

malcumms7898 wrote: »

Running machines can be good if you actually run on them, instead of walking quickly which you see some people do. Personally I would say don't eat for a couple of hours after the gym even though you will feel quite hungry and want to tuck into something. Let the hunger consume your body fat during this time.

Nonononono! Please always eat after a work out - your muscles need glycogen to recover, which is produced from carbohydrates and protein. If you don't eat after a work out, your body destroys the muscle and therefore your hard work was for nothing. Muscle is important because the more muscle you have, the more calories you burn just by sitting around.

OP - if you are going to be exercising in the morning, I suggest just a small banana 30 minutes before you work out, followed by a post workout meal of oatmeal with nuts/peanut butter and fresh fruit within an hour of exercise. The banana has both carbs and sugars that will give you enough energy to exercise, but will be easy on the stomach. The meal post work out gives you low-gi carbs to replenish muscles, plus protein from the nuts and vitamins from the fruit.

If you're wanting to exercise after work, I suggest some wholegrain toast with peanut butter or avocado before you workout, and something like chicken, sweet potato and grilled vegetables for dinner.

If you've eaten a big meal later in the day and want to exercise after, I recommend leaving it a couple of hours before you do.

Here are some reputable sources of information for the eating before and after topic you can use. I also suggest these websites for helping you lose weight and get fit, especially the top two.

http://www.bodyrock.tv/2009/08/05/eating-after-exercise-we-fully-explain-the-how-why/

http://www.bodybuilding.com/fun/berardi4.htm

http://www.webmd.com/diet/features/what-eat-before-during-after-exercise?page=2

http://www.fitnessmagazine.com/recipes/healthy-eating/nutrition/best-workout-foods/

I also recommend trying lots of different exercises and finding out what works for you. I personally like running as my main form of exercise with some weight training, but I know other ladies who prefer zumba, others prefer yoga, or boxing, pilates, cycling etc. Try a free trial at your gym (I think Fitness First always have free trials) before you commit to a membership - you might hate it and never go! I loathe the gym, always feel under pressure with others working out around me.

One more thing - make sure you're measuring progress on inches lost, not just weight lost. If you are building muscle, you may not see much of a change in your weight for ages, but you may well go down a dress size or two. I speak from experience here! From January 2012, I was a size 12. My weight has fluctuated greatly between then and now, and currently I am only 2kg less than from what I started but wear a 6 for skirts, 8 for tops and an 8/10 for bottom.

Good luck

cazs

malcumms7898 wrote: »

Running machines can be good if you actually run on them, instead of walking quickly which you see some people do. Personally I would say don't eat for a couple of hours after the gym even though you will feel quite hungry and want to tuck into something. Let the hunger consume your body fat during this time.

Mm I think I would feel very hungry actually. I think I'd be hungrier for my breakfast than normal if I'd exercised beforehand. I'll see I suppose.

heartbreak_star wrote: »

Walking fast is fine - you should go at a pace that's comfortable, it's ambling along that does no good (and annoys me hehe). Run when you feel able.

Also - eating after a workout is fine as long as you don't eat loads of high-carb stuff - a small healthy high-protein meal like scrambled egg or a protein shake will do fine and help your muscles repair.

I always always always have cereal and milk for breakfast and also some milk to drink too but was shocked when I saw how many calories that milk took up out of my new reduced calorie level. Will have to look at skimmed.


HBS x

Fluff15 wrote: »

Nonononono! Please always eat after a work out - your muscles need glycogen to recover, which is produced from carbohydrates and protein. If you don't eat after a work out, your body destroys the muscle and therefore your hard work was for nothing. Muscle is important because the more muscle you have, the more calories you burn just by sitting around.

OP - if you are going to be exercising in the morning, I suggest just a small banana 30 minutes before you work out, followed by a post workout meal of oatmeal with nuts/peanut butter and fresh fruit within an hour of exercise. The banana has both carbs and sugars that will give you enough energy to exercise, but will be easy on the stomach. The meal post work out gives you low-gi carbs to replenish muscles, plus protein from the nuts and vitamins from the fruit.

If you're wanting to exercise after work, I suggest some wholegrain toast with peanut butter or avocado before you workout, and something like chicken, sweet potato and grilled vegetables for dinner.

If you've eaten a big meal later in the day and want to exercise after, I recommend leaving it a couple of hours before you do.

Here are some reputable sources of information for the eating before and after topic you can use. I also suggest these websites for helping you lose weight and get fit, especially the top two.

http://www.bodyrock.tv/2009/08/05/eating-after-exercise-we-fully-explain-the-how-why/

http://www.bodybuilding.com/fun/berardi4.htm

http://www.webmd.com/diet/features/what-eat-before-during-after-exercise?page=2

http://www.fitnessmagazine.com/recipes/healthy-eating/nutrition/best-workout-foods/

I also recommend trying lots of different exercises and finding out what works for you. I personally like running as my main form of exercise with some weight training, but I know other ladies who prefer zumba, others prefer yoga, or boxing, pilates, cycling etc. Try a free trial at your gym (I think Fitness First always have free trials) before you commit to a membership - you might hate it and never go! I loathe the gym, always feel under pressure with others working out around me.

One more thing - make sure you're measuring progress on inches lost, not just weight lost. If you are building muscle, you may not see much of a change in your weight for ages, but you may well go down a dress size or two. I speak from experience here! From January 2012, I was a size 12. My weight has fluctuated greatly between then and now, and currently I am only 2kg less than from what I started but wear a 6 for skirts, 8 for tops and an 8/10 for bottom.

Good luck

Thanks, yeah it's the dress size that's bothering me. My weight has absolutely always been in the 'normal' range of BMI, even now, and yet I've got too much fat on the thighs/hips etc which has caused the problem with getting too big for clothes so I want to get that off.

On the other, I see your point but I think that if I knew I'd spent £500 or whatever it is on gym membership then I'd go otherwise it would be like £500 down the drain.

I think I'm starting at a bad time of year; most people do this as their New Year's Resolution so there's lots of people in the same boat as you, plus I think the gyms do some good fee deals which I have been unable to find at this point in the year.

CC-Warrior

Salsa, Ceroc, Zumba might be more fun and sociable than going to the gym.

heartbreak_star

cazs wrote: »

Mm I think I would feel very hungry actually. I think I'd be hungrier for my breakfast than normal if I'd exercised beforehand. I'll see I suppose.

Nope, don't see, eat protein after a workout or your body will draw it from your muscles

Have a look at council gym deals - I pay £28.50 a month for use of 4 different gyms and pools and all classes too. It's really worth it, admittedly it's a bit no-frills, no luxuries but really, what do you need?

HBS x

19lottie82

Invest in a copy of this

http://www.amazon.co.uk/Womens-Health-Big-Book-Exercises/dp/1605295493

It explains the benefits of free weights and other exercises and has lots of programmes to follow. Also covers cardio and diet.

I spent a lot on inferior fitness books prior to this one, but this is the best one out there.

zanuda

CC-Warrior wrote: »

Salsa, Ceroc, Zumba might be more fun and sociable than going to the gym.

I was thinking about the same thing. Because, for example, if I go to the gym on my own I'm very easy on myself. I need somebody I could try to compete or be better at something... So it's up to somebody' personality. On the other hand if the gym runs classes and you get a membership you still could go to the gym.

What I mean if you find a class you like, taking it on the pay-as-you go basis is too expansive, so you'll end up with a membership anyway and with membership you could come to the gym when they don't run the classes.