Hi guys,
I've decided to start the gym ascim paying for a subscription I never use. Only problem is I have no idea what I should be doing in there to loose weight to start off with. Please could someone help me at all? It would be much appriciated.
Thank you
Good luck
I don't use the gym, but there should be someone at the gym that will show you how to use the equipment and explain what it does and the parts of the body it works on.
Personally if I went I would just use the cross trainer and running machine to start with
Hope someone can help you further than I can
Thanks for the advice honey. I did have a plan in place when I started but boy it was huge for me just starting! I couldn't even complete a quarter of it. So I wanna start small and build up if you know what I mean x
I can't afford the gym anymore 😟 but I used to try and do different muscles so bike cross trainer running machine and rowing machine. I used to do HIT so intervals of sprint mixed with slower cardio. Now I exercise at home and don't have to worry about the muscle men I do a lot more weights too. I also loved a class for motivation and fun but they are a nightmare to book. Enjoy lucky you
Definitely a good idea to ask a staff member to help you with a plan. I THINK I used to do 45 minutes cardiovascular and then 45 minutes strength exercises. it's important someone shows you how to use the different machines, weights especially, as it's so easy to injure yourself or miss out parts of the body that need working 
I know it can be daunting but if it's a good gym the staff will be more than happy to help!
Goodluck!
Thank you I used to have a plan in place but for me just starting it killed me trying to do it it was far too hard. I'll ask again xx
Ah I see what you mean you don't HAVE to have a plan if you feel it'll be too much. the staff could just give you a bit of a tutorial/basic layout.
I guess I found them useful more so when it came to the weights etc as it stops you from over doing it more than anything.
And I distinctly remember I was supposed to so 20 minutes on the crosstrainer (pfft way too hard!) I never did this and did ten minutes longer on something else instead so if u do get a plan remember you only have to do what you're able/what you enjoy. Much better you enjoy exercising than follow a plan that you hate! I hope it goes well for you and well done for taking the step to go!!
Thank. You for the advice honey I think I'll try at home stuff to x
Hi I was a bit like you -paid for ages without going 
I have a routine but find some days I just do what I fancy. I use the treadmill which has a coaching program (walking or running) I like that you enter your own base speed and then the coach tells you to add/deduct speed/incline. I get a different workout each time to keep me interested, As I have lost weight/ got fitter I'm adding in more of the gym program. Good luck.
I think it's a good idea to not do exactly the same every day. I structure my exercise around the treadmill, but some days I do a longer, slower jog on the treadmill, and nothing else. Other days I do a shorter brisker jog, and then do the weights. Sometimes I do 10 minutes on all the other aerobic machines. Just to keep it from getting too dull!
Aww well done sounds like your doing fab!
Hello missaimeerose and welcome to the forum.
Well done upon beginning to make use of that thing you’ve been paying for all this time; used regularly, it’ll serve you in both the shorter and the longer term.
As for re-acquainting yourself, since it may have been a while since you last stepped foot inside, it’d be worth booking an induction session, enabling you to use the equipment comfortably and confidently.
Since previous experience may have deterred you from asking instructors to devise a plan, your current aim (next 4-6 weeks) is to simply improve the strength and endurance of the muscles, while seeking to improve the efficiency of your cardiovascular system, helping to lay down foundations from which to build.
In terms of cardiovascular exercise, use equipment such as the recumbent bike (where the legs are out in front), cross-trainer, rowing machine and walking upon the treadmill set at an incline.
Initially, for the first couple of weeks, aim to accomplish 20 minutes of cardio each time you visit, at a level that feels somewhere between ‘light’ and ‘somewhat hard’. Once you’re able to accomplish, 20 minutes, seek to increase the duration to 25 minutes, onwards to 30 minutes, aiming to keep the level of effort the same, thus, increasing stamina.
Upon being able to comfortably perform cardio for 30 minutes, increase intensity (somewhat hard – hard) by seeking to include intervals, whereby you cycle or row against a greater level of resistance for 60s, for example, before reducing the intensity for 60-120s to recover before increasing intensity again.
Bear in mind that on the days that interval training begins to be performed, you may initially find that it can only be sustained for 20 minutes. Don’t worry though, since the harder intervals will increase the uptake of glucose and fat to fuel your increased level of endeavour, thus increasing overall calorie expenditure.
As with starting out, once you’re able to comfortably perform intervals for 20 minutes, aim to increase duration and once 30 minutes can be sustained, either increase the level of resistance or the duration of the harder intervals, progressively overloading your cardiovascular system and muscular endurance, allowing both to become more efficient at processing oxygen during exercise.
Although I’ve mentioned intervals, I’m not referring to HIIT, I simply mean increasing intensity by 1-2 levels on the bike or cross-trainer, for example.
Concerning resistance training, to increase muscular strength aim to incorporate compound movements (those that exercise more than one muscle group), such as squats, shoulder presses and lat pulldowns, all of which require engagement of core muscles, helping to ensure that correct form is maintained throughout, while burning additional calories.
Performing the above movements first will also warm and prime smaller muscle groups to be worked in isolation afterwards.
In the gym, begin using the seated leg press machine, lat pull-down machine and dumbbells to work the shoulders. Alternatively, if you feel uncomfortable over using resistance machines, perform squats, inverted press ups and seated tricep dips at home, for example, to develop strength in the upper-body before adding gym resistance.
As for isolation exercises (with a dumbbell), aim to incorporate bicep or hammer curls, tricep kickbacks or pushdowns (cable machine), bent-over rows and deadlifts, lateral and rear deltoid raises and thigh extensions, calf raises, abductor and adductor exercises.
Don’t worry yourself into thinking that you need to execute all of the isolation movements in one session, either. Simply pick one of the above, to exercise each muscle group after compound exercises.
Concerning weight, sets and repetitions, when performing both compound and isolation exercises, choose a weight that allows failure to be reached after 8-12 repetitions.
To allow the muscles to become accustomed, you should aim to ensure that 2 x 8-12 reps are performed for compound movements and 1 x 8-12 reps are performed for isolation exercises, allowing 60-90s rest between sets.
As strength improves, increase compound exercises to 3 sets and isolation exercises to 2 sets, gradually increasing the amount of weight (only by a 1-5kg), ensuring progressive overload, depending upon the exercise performed.
Again, don’t worry about a gradual increase in weight leading to the appearance of unsightly muscles. If you’re maintaining a daily calorie deficit from your maximum allowance (or TDEE), the muscle developed will be lean and defined as opposed to big and bulky; to develop size and mass, you’d need to eat over and above TDEE.
Really useful reply thank you 😊
I know it's an additional expense but I found it incredibly worth while having a personal trainer even just once who stays with you and knows what you're realistically capable of. It's so easy to either hurt yourself because you're not doing the exercises properly ( which is what I'd do and put my back out for 6 weeks!) or not really know what you should be doing effectively so you might as well be hoovering at home. It's daunting going in and being among people who seem to know what they're doing and getting over the fact that you're self conscious . Having a trainer even now and again gives you confidence that your programme is tailored to you and you have a clear idea what you're aiming for each time. Well done for making the step in , it'll be worth it and soon you'll be one of those confident ones! 🏋😉 !
All gyms will give you an induction, and you can ask the staff member who shows you round for their recommendations. A lot of gyms will work out a programme for you at no extra charge, and can focus it around fat loss if that is your main requirement at this stage.
I like the gym myself, and think nothing beats the treadmill for both fat loss and improving the fitness of your heart and lungs. Minute for minute, you get more benefit with the treadmill than on any other piece of equipment, in my opinion. So, if your hips, knees and ankles are up to it, I'd suggest building up to 30 minutes on the treadmill each visit, and make that the centre of your programme. For fat loss, you don't have to run like an olympic sprinter, but you do need to put a bit of effort in and put the time in.
Starting out, you could find that even doing a brisk walk on the treadmill is enough, and then you can gradually increase the speed until you are gently jogging for the full 30 minutes. Find the speed that you can keep up for 30 minutes, and, when that gets easy, increase the speed a little. You can always do a few minutes at a higher speed followed by a few minutes at a lower speed as you are building up.
If you really hate the treadmill, or joints won't let you do it, then you can do 30 minutes on the bicycle, cross trainer, rower or stepper. However, in my opinion, it takes longer to build fitness on these bits of equipment, as most people can't keep going for as long or go as fast.
Do your treadmill 3 or 4 times a week, and you will soon see a real improvement in your fitness and your weight, assuming you are eating senibly at the same time. Add a couple of weight sessions to this, and you will start to firm up and get stronger as well.
Aside from this, keep as active as you can outside the gym. Walk everywhere you can, stand instead of sit when you can, play a sport or go to an exercise class. Do a few stretching and toning exercises while watching the TV.
Good luck
Very good advice 😊
Starting off
Going to the gym
At the starting block. ..
Finally Starting the Plan That Is Going to Work!
The Green Gym...
