A little advice please :-)

[tadpole]

Speak to a gym instructor and do <insert all the stuff>

????

Did the change of paragraph confuse you....?

 

[vickster]

I would think that what tadpole has posted is pretty full on for a woman who hasn't been near a gym for years...I would put myself in that category and would have similar as to the OP. we don't all want to go to a gym and do lots of weights for example. I would personally die of boredom doing an hour of weights! And not everyone can spend 2 hours plus at a gym

 

[T.M.H.N.E.T]

Did the change of paragraph confuse you....?

Your two peices of advice were very different.

One was "see instructor" the other was "do this" The latter,a contradiction of the former

 

[tadpole]

Your two peices of advice were very different.

One was "see instructor" the other was "do this" The latter,a contradiction of the former

You spotted that? good!
Choice is good, OP can either do one or the other, or neither. Up to him/her/it. I did the first when I when to the gym a few months back (not been to a gym for many years as I've been recovering from a back injury), and was given the second by an Instructor, I thought it would be helpful if the Op didn't want to ask the gym staff to help If she/he/it was offered advice on a place to start. I could have, of course just stuck with the advice that seems generally applied on this site, "do nothing but cycle" but as the OP wanted to go to a gym, it seemed pointless.
And other than nit-picking, your posts seem shy of answers for the OP.

 

[T.M.H.N.E.T]

Advice that shouldnt be given until

The goal is specific.
Physical ability or limitations
Exercise history
Health history.
I could continue..

All part of the PARQ form given to gym inductees (mandatory) None of this info we have do we?

 

[tadpole]

Advice that shouldnt be given until

The goal is specific.
Physical ability or limitations
Exercise history
Health history.
I could continue..

All part of the PARQ form given to gym inductees (mandatory) None of this info we have do we?

We know more about her goal than the Gym instructor knew about mine.
Goal get fitter and lose weight :check
Physical ability or limitation Over weight, but has lost a couple of stone in the past (possibility of being pre-diabetic/diabetic) Check
Exercise history Able to cycle 3500+ miles in a year, Been cycling two years+: Check
Health History Over weight with all that entails:Check
AS I said more information than I was asked at my gym on my enrollment
Final point, I'm not a professional, I'm just some random guy on a forum. I don't need to qualify my post with ParQ mumbo-jumbo. Advice offered for free is worth what was paid for it.

 

[Jodee1kenobi]

Thanks guys for all your info. It certainly has made me think . That's not necessarily a bad thing. I will try going to the gym and if I do get bored/find it's not for me/don't enjoy it etc then I can always try something else. I

Thanks again for all your replies.

 

[Hicky]

I'd echo TMHNET, we need to know more.
The simplest thing to say is eat more sensibly(google can help with that) and cycle more/ harder.
That doesn't really cover if you want to just achieve the result or enjoy the actual activity of exercise.

If it is the former then find a sport or activity you really enjoy( other than cycling) and jump into that, the wife now goes boxing, she's getting into it so much she's considering coaching qualms as she helps out with the anklebiter classes often.

 

[T.M.H.N.E.T]

We know more about her goal than the Gym instructor knew about mine.

No we don't, actually very little is known.

Goal get fitter and lose weight :check

Really isn't a goal. It's equivalent of saying " I want to survive the year" It's an aspiration. A goal in fitness terms would be: Lose 20lbs @ 1lb per week by my lovely July beach holiday. A true goal requires a rate of progress and a timeframe.

Physical ability or limitation Over weight, but has lost a couple of stone in the past (possibility of being pre-diabetic/diabetic) Check

Eh no. Do you know if the OP has any muscular issues (atrohpy - scar tissue), any movement or joint issues that effect range of motion? Scoliosis/lordosis? which will directly affect balance,posture and perhaps ability to lift and control free weight safely. Is the OP pregnant or recently has a C section?

Exercise history Able to cycle 3500+ miles in a year, Been cycling two years+: Check

Is there a reason for the cycling other than to cycle? Perhaps the OP avoids impact sports for a reason? Perhaps spinal? perhaps due to full or partial amputation?

Health History Over weight with all that entails:Check

History of diabetes or heart conditions in the family?

AS I said more information than I was asked at my gym on my enrollment

Any gym that doesn't require you to fill in a form similar to the one below(at induction stage),doesn't have your best interests at heart,only your wallet.

Final point, I'm not a professional, I'm just some random guy on a forum. I don't need to qualify my post with ParQ mumbo-jumbo. Advice offered for free is worth what was paid for it.

Neither am I. But will qualify in 3 months or so then I can say I am. I offer free advice too, what I don't offer is advice based on nothing. I abhor this poisonous advise before info mentality that so readily infects these forums. It's rarely the OP's fault though, blame is squarely at those who ill-advise,well meaning people but offer potentially disastrous consequences.

I for one know now, that if any advice I ever gave caused serious injury or damage to any person, I wouldn't be able to live with myself.

 

[lulubel]

Really isn't a goal. It's equivalent of saying " I want to survive the year" It's an aspiration. A goal in fitness terms would be: Lose 20lbs @ 1lb per week by my lovely July beach holiday. A true goal requires a rate of progress and a timeframe.

Setting a time frame on a weight loss goal is a bad idea because it encourages a temporary fix rather than changing the habits that caused the person to be overweight in the first place.

 

[T.M.H.N.E.T]

Setting a time frame on a weight loss goal is a bad idea because it encourages a temporary fix rather than changing the habits that caused the person to be overweight in the first place.

No. It(any goal) encourages sustainable,gradual change.It just so happens there is a motivational goal.

And don't we all have those?

 

[lulubel]

No. It encourages sustainable loss over a long period opposed to losing 14stone in a day. It encourages sustainable dieting over cabbage soup and shake crap.

It doesn't, actually. I've been a member of the same weight loss site for 4+ years now, and the people who keep on coming back and starting again (usually at a higher weight than they started at in the first place) are the ones who lost weight for a particular goal event, rather than simply because they wanted to be slim and healthy.

 

[BristolScouse]

Finally something on here that i DO know about. Yey!
The best thing to do is set your goal in stages and complete each stage before moving onto the next. Otherwise you'll end up spending time doing things you dont need to do.
First things first, a stable and controlled diet. I ALWAYS start with porridge made with a whey protein, coffee and half pint of water/squash. Because of the extra amount of excercise you will be doing you need to make sure that your body is fully hydrated. You should be consuming about 3 litres of water a day. You will find to begin with that you'll spend alot of time in the lavvy but after afew days your body will adjust. Then eat every 3hrs. Dry nuts n raisans, bit of chicken, banana, boiled eggs etc. I have 3 main meals a day, brekkie then atm my favourite is chicken, peppers, brocolli with a bit of sauce with rice or pasta. Trainers will say dont use sauce too many bad ingredients, but i find its too bland otherwise. So just use a small amount to give it a bit of flavour.
As for exercise you need to get your heat beating fast to burn the bodies fat. The thing is if you do it for a prolonged period your heart will get used to it n slow down, so you need to keep the heart thinking. I lost 3% body fat in 4wks prior to xmas by doing the following, remember to adjust the repetitions to your level of fitness

• 3 min warmup on x-trainer level 8 ( this is just enough to get the blood pumping more and uses main muscle groups)
• 3min treadmill level 12, gradient 10. (here you should running just short of sprint speed)
• 10 lunges each leg (with dumb bells in hands or sandbag on shoulders)
• 10 crunches
• 10 reverse crunches
• 10 V sit ups
• 10 squat n thrusts with dumb bells
• jump back onto treadmill and repeat as above

that is one set. Complete 3 sets then move onto x-trainer, rower and bike. This should be a 45-50 min workout. Even after your first week you will notice the fitness level increase. Ideally you should do it 5 times a wk, mon-fri or every other day, 2 on 1 off, what ever suits you but dont have more than 2 rest days in a row
Good luck

 

[T.M.H.N.E.T]

It doesn't, actually. I've been a member of the same weight loss site for 4+ years now, and the people who keep on coming back and starting again (usually at a higher weight than they started at in the first place) are the ones who lost weight for a particular goal event, rather than simply because they wanted to be slim and healthy.

What about the people who wanted to be slim and healthy? That somewhere along the line involves a goal within a timeframe.?

Are you suggesting that it's better to just crash diet than to have a longterm goal? (Whether that goal is 6 months,a year or a decade is irrelevant)

 

[T.M.H.N.E.T]

Finally something on here that i DO know about. Yey!
The best thing to do is set your goal in stages and complete each stage before moving onto the next. Otherwise you'll end up spending time doing things you dont need to do.
First things first, a stable and controlled diet. I ALWAYS start with porridge made with a whey protein, coffee and half pint of water/squash. Because of the extra amount of excercise you will be doing you need to make sure that your body is fully hydrated. You should be consuming about 3 litres of water a day. You will find to begin with that you'll spend alot of time in the lavvy but after afew days your body will adjust. Then eat every 3hrs. Dry nuts n raisans, bit of chicken, banana, boiled eggs etc. I have 3 main meals a day, brekkie then atm my favourite is chicken, peppers, brocolli with a bit of sauce with rice or pasta. Trainers will say dont use sauce too many bad ingredients, but i find its too bland otherwise. So just use a small amount to give it a bit of flavour.
As for exercise you need to get your heat beating fast to burn the bodies fat. The thing is if you do it for a prolonged period your heart will get used to it n slow down, so you need to keep the heart thinking. I lost 3% body fat in 4wks prior to xmas by doing the following, remember to adjust the repetitions to your level of fitness

• 3 min warmup on x-trainer level 8 ( this is just enough to get the blood pumping more and uses main muscle groups)
• 3min treadmill level 12, gradient 10. (here you should running just short of sprint speed)
• 10 lunges each leg (with dumb bells in hands or sandbag on shoulders)
• 10 crunches
• 10 reverse crunches
• 10 V sit ups
• 10 squat n thrusts with dumb bells
• jump back onto treadmill and repeat as above

that is one set. Complete 3 sets then move onto x-trainer, rower and bike. This should be a 45-50 min workout. Even after your first week you will notice the fitness level increase. Ideally you should do it 5 times a wk, mon-fri or every other day, 2 on 1 off, what ever suits you but dont have more than 2 rest days in a row

Good luck

High intensities limit the amount of fat burned as it simply can't be metabolised quickly enough. The adaptation is raised RMR(therefore calorie consumption raised) after exercise, not increased fat burn during.

Then you've fell into the old trap. Information before advice