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Gym advice

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By *arentsgonebad OP   Couple
over a year ago

Sheffield

So we have both joined a local gym looking for advise on the best way to lose body fat and also gain tone and a bit of muscle

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By (user no longer on site)
over a year ago

Cardio, weights and a healthy, balanced diet

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By *den-Valley-coupleCouple
over a year ago

Cumbria


"So we have both joined a local gym looking for advise on the best way to lose body fat and also gain tone and a bit of muscle "
heart rate training for burning fat...

There is no reason for you to kill yourself for toning and reduce your fat percentage much easier to to maintain rather than burning yourself out..

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By *r.HMan
over a year ago

A gentleman never tells


"Cardio, weights and a healthy, balanced diet "

^ This ^

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By (user no longer on site)
over a year ago

I went to a gym for 2years. A lady there worked hard, but was size 12. I met her 1year after I moved gyms and she was size 8. She said it was spin classes that had done it.

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By (user no longer on site)
over a year ago

And a lot of anal sex

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By *oldyoudown41Man
over a year ago

caledonian

Different strokes for different folks, diet is a major part , of you start killing yourselves in the gym you’ll just burn out , nice and steady and you will see changes in a month or so but then it will plateau as a lot of excess weight is water retention.. so just stick with a good balance / healthier way of eating if you are not already and for toning keep the weights light with high repetition and listen to your body , it will tell you if you are over doing it

Best of luck

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By *r.HMan
over a year ago

A gentleman never tells


"And a lot of anal sex "

^ Also this ^

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By (user no longer on site)
over a year ago


"And a lot of anal sex

^ Also this ^"

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By (user no longer on site)
over a year ago

Talk to the trainers at the gym. Wont get much useful advice on here

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By *gnitemybodyWoman
over a year ago

Onestepoutofthedoor


"And a lot of anal sex "

Is that how you stay in shape receiving anal

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By *himp_KittenCouple
over a year ago

Preston

80% diet 20% from training. Personally we suggest hitting the weights and using cardio to chip away a little more.

Do a quick Google search for a TDEE calculator, that should give you a good idea of what you can eat per day calorie wise to stay at the exact same weight you're on.

Once you have that reduce your intake by about 20%. I.e. 2000 calorie TDEE becomes 1600 calories to loose a sensible and safe amount.

Monitor it for a couple of weeks and adjust accordingly, if you're looking more than a couple of pounds a week increase slightly. If not loosing enough, decrease slightly.

Focus on whole foods and aim for 40% of your diet from cards 40% from protein and 20% from fats.

Use a tracker app to do this more effectively, my fitness pal works well.

And make sure you set a few hours aside one day a week to have a cheat meal. Don't go nuts but enjoy a pizza and a few drinks etc.

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By *agneto.Man
over a year ago

Bham

Actually go.

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By *himp_KittenCouple
over a year ago

Preston

Also sorry for the stupid auto correct mistakes in the post. If it doesn't make sense just PM us.

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By *den-Valley-coupleCouple
over a year ago

Cumbria


"Cardio, weights and a healthy, balanced diet

^ This ^"

If it was this simple we all be a size 6 ...

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By (user no longer on site)
over a year ago


"Cardio, weights and a healthy, balanced diet

^ This ^

If it was this simple we all be a size 6 ...

"

Nah...not everyone wants to be a size 6.

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By *den-Valley-coupleCouple
over a year ago

Cumbria


"Cardio, weights and a healthy, balanced diet

^ This ^"

If it was this simple we all be a size 6 ...

Missing the point you cannot go right I'm going to to lift 100kg weight then run a mile in 6 minutes and not eat it's unsustainable..

6 is just a number to emphasize a point.

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By *arentsgonebad OP   Couple
over a year ago

Sheffield

Brill thanks sounds great advise x
"80% diet 20% from training. Personally we suggest hitting the weights and using cardio to chip away a little more.

Do a quick Google search for a TDEE calculator, that should give you a good idea of what you can eat per day calorie wise to stay at the exact same weight you're on.

Once you have that reduce your intake by about 20%. I.e. 2000 calorie TDEE becomes 1600 calories to loose a sensible and safe amount.

Monitor it for a couple of weeks and adjust accordingly, if you're looking more than a couple of pounds a week increase slightly. If not loosing enough, decrease slightly.

Focus on whole foods and aim for 40% of your diet from cards 40% from protein and 20% from fats.

Use a tracker app to do this more effectively, my fitness pal works well.

And make sure you set a few hours aside one day a week to have a cheat meal. Don't go nuts but enjoy a pizza and a few drinks etc.

"

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By (user no longer on site)
over a year ago


"Cardio, weights and a healthy, balanced diet

^ This ^

If it was this simple we all be a size 6 ...

Missing the point you cannot go right I'm going to to lift 100kg weight then run a mile in 6 minutes and not eat it's unsustainable..

6 is just a number to emphasize a point.

"

Where did I say not eat?

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By *arentsgonebad OP   Couple
over a year ago

Sheffield

It's the shit u read about carbs that always throw us, how u shouikd eat them or u shouldn't or so much of your diet should be carbs or shouldn't theirs that many diets out their it makes it so complex, we understand the basics

Calories in vs calories out defect to lose

Surplus to gain

It's macros within that we struggle to work from and finding a tried and tested plan, I think we tend to switch it up to much in the gym in terms of different exercises rather than maybe a straight forward 4 week plan then change it, woukd this help or is it irrelevant

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By *den-Valley-coupleCouple
over a year ago

Cumbria


"Cardio, weights and a healthy, balanced diet

^ This ^

If it was this simple we all be a size 6 ...

Missing the point you cannot go right I'm going to to lift 100kg weight then run a mile in 6 minutes and not eat it's unsustainable..

6 is just a number to emphasize a point.

Where did I say not eat? "

Short periods of starvation have proved to be very beneficial to the human body lowers heart rate blood pressure and blood sugars.

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By *ily WhiteWoman
over a year ago

?

Have you thought about booking any PT sessions? They've helped me in the past with motivation and to actually know which training I should be doing. They will write you a training plan, and often a meal plan if they have the relevant qualifications.

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By *otfabcouple2017Couple
over a year ago

Nottingham

Weights + diet

Sex is the only cardio you need

Doing alot Cardio,although it burns calories, it encourages your body to store fat around the midsection for energy

We get pretty good results, and Mr is a former chubby guy who never had a 6pack until he was 30

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By (user no longer on site)
over a year ago


"Cardio, weights and a healthy, balanced diet

^ This ^

If it was this simple we all be a size 6 ...

Missing the point you cannot go right I'm going to to lift 100kg weight then run a mile in 6 minutes and not eat it's unsustainable..

6 is just a number to emphasize a point.

Where did I say not eat?

Short periods of starvation have proved to be very beneficial to the human body lowers heart rate blood pressure and blood sugars.

"

Replying to me comment is fairly pointless if you're not actually replying to what I've said...lol

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By (user no longer on site)
over a year ago

low weights, high reps, and eat well. Protein after a session, beans, shake etc. Im Vegan and since swapping over have more energy.

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By *arentsgonebad OP   Couple
over a year ago

Sheffield

I think that's the majority of our issues we understand the basics of diets as in calories and things it's the macros we don't really understand and when to eat as such do u have a high carb meal before the gym or as a post refuel meal and what woukld class as a high carb / post refuel meal in terms of a Marco break down

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By *den-Valley-coupleCouple
over a year ago

Cumbria


"I think that's the majority of our issues we understand the basics of diets as in calories and things it's the macros we don't really understand and when to eat as such do u have a high carb meal before the gym or as a post refuel meal and what woukld class as a high carb / post refuel meal in terms of a Marco break down "

Try #myfittness plan from Under Armour in app store ..

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By (user no longer on site)
over a year ago

Weight lifting and boxing have helped me loads.. cardio and muscle..

Her

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By *uliaChrisCouple
over a year ago

westerham

Make a big initial effort to try out as much different equipment and as many different classes as possible and find the bits you enjoy. Which may not be the same for both of you.

Nothing wrong with focussing on the stuff you enjoy, a good chance it will be exercises you hadn’t even considered before.

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By *oulja_01000Man
over a year ago

North East

I would not under estimate the assistance, motivation and help a personal trainer can provide (*A good PT). Getting into a gym routine can be daunting and PT can provide great help.

Personally, I was never a fan of PT's but this whole Covid-19 really affected my motivation for the gym and physical activity. I've turned to the assistance of a PT once a week and honestly been a massive motivator to get back into good habits!

Good luck on your fitness journey

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By (user no longer on site)
over a year ago

Agreed with above... i started with a pt 2 years ago and gave me the confidence to freely work alone in the gym after.. and still see her once every cpl of weeks to give me a beasting

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By *arentsgonebad OP   Couple
over a year ago

Sheffield

Yeah maybe that's the route to go male has been going gym for several years now and clearly not doing it right as iv seen changed but not what I'd expect for the effort and dedication I out in, I'm 99% sure it's down to either not eating enough or eating to much lol

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By *loria JamesTV/TS
over a year ago

Durham

Burn more calories than you eat.

Keep a record and try and burn 500 more calories than you eat, this way you will lose it gradually.

HIIT classes are a great way to shred and tone up and you won't spend all day at the gym.

In the end its down to desire and hard work, there are no easy shortcuts x

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By *ackdaw52Man
over a year ago

Chesterfield

The most important thing is to find it enjoyable.

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By (user no longer on site)
over a year ago

Calorie deficit for fat loss.Good weight training programme

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By *naswingdressWoman
over a year ago

Manchester (she/her)

As others have said, a combination of resistance training and cardio. PTs have helped me a lot in the past.

But the general principles are good technique, developing progressive overload, calorie reduction for weight loss and surplus (nutrient dense) calories for muscle gain (with emphasis on protein in most instances).

But that's really broad and specifics will obviously vary.

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By *ljamMan
over a year ago

Edinburgh

Main thing is to find something you enjoy. Might be weights, might be spin, or some boxercise class, or whatever. Different people like different things (as contributions to this thread suggest) so try a load of stuff and see what you really enjoy doing.

You're far more likely to stick with something if you like it rather than if you feel you should do it.

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By *asmeenTV/TS
over a year ago

STOKE ON TRENT


"And a lot of anal sex "

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