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Work out advise

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

Just after some advise really as started the gym and changed diet this week to try and shed fat and gain some muscle.

Am I correct in thinking more reps on lighter weights burns fat and less on heavier weights for muscle?

Also how long after starting does the aching muscles stop happening?

Mr P

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By *yrdwomanWoman
over a year ago

Putting the 'cum' in Eboracum

Doing weights doesn't burn fat. Doing weights improves muscles, which helps burn fat. Therefore the more muscle you have, the quicker the fat goes. Therefore I would recommend getting as much muscle on as you can!

The advice for both men and women is a weight you can do about 10-12 reps with, and I mean a weight where rep 10, 11, or 12 has your muscle begging to stop. Then rest for 90 seconds, and do it again. Three sets each is good, but stop at two if you are a complete novice.

Always leave a day between weight training sessions to allow the tears in your muscles to heal and strengthen. Add some cardio on the non-weight days for burning calories (I do 20 mins HIIT on the crosstrainer).

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

doing weights burns calories fullstop. the myth is in higher rep light weights ripping you up

there are so many workout programs and weight training splits you can choose from it can be a headfcuk for a beginner

i`d stick to a 3-4 day split personally. look into push,pull legs which is good a good start

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By *ittle_brat_evie!!Woman
over a year ago

evesham

does your gym not have people who can give you a programme targeted to your goals. thats what i did.

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


"Doing weights doesn't burn fat. Doing weights improves muscles, which helps burn fat. Therefore the more muscle you have, the quicker the fat goes. Therefore I would recommend getting as much muscle on as you can!

The advice for both men and women is a weight you can do about 10-12 reps with, and I mean a weight where rep 10, 11, or 12 has your muscle begging to stop. Then rest for 90 seconds, and do it again. Three sets each is good, but stop at two if you are a complete novice.

Always leave a day between weight training sessions to allow the tears in your muscles to heal and strengthen. Add some cardio on the non-weight days for burning calories (I do 20 mins HIIT on the crosstrainer)."

Doing gym monday, tuesday, thursday, friday with wednesday and weekends as rest days.

Starting with a 30 min brisk walk/jog on treadmill as could get rhytmn right on xtrainer haha.

Also alternating between upper body and lower body work out on each day so not over doing 1 area to much and giving a rest.

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


"does your gym not have people who can give you a programme targeted to your goals. thats what i did."

The gym does have personal trainers but have to pay extra as it's a 24 hour gym buy low cost and fixed rate for life.

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By *yrdwomanWoman
over a year ago

Putting the 'cum' in Eboracum


"Doing weights doesn't burn fat. Doing weights improves muscles, which helps burn fat. Therefore the more muscle you have, the quicker the fat goes. Therefore I would recommend getting as much muscle on as you can!

The advice for both men and women is a weight you can do about 10-12 reps with, and I mean a weight where rep 10, 11, or 12 has your muscle begging to stop. Then rest for 90 seconds, and do it again. Three sets each is good, but stop at two if you are a complete novice.

Always leave a day between weight training sessions to allow the tears in your muscles to heal and strengthen. Add some cardio on the non-weight days for burning calories (I do 20 mins HIIT on the crosstrainer).

Doing gym monday, tuesday, thursday, friday with wednesday and weekends as rest days.

Starting with a 30 min brisk walk/jog on treadmill as could get rhytmn right on xtrainer haha.

Also alternating between upper body and lower body work out on each day so not over doing 1 area to much and giving a rest."

Sounds good. Oh, and nearly forgot - don't forget to stretch at the end of your workout! Muscle training builds up lactic acid that makes your muscles sore. Cooling down stretches help reduce that.

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

Did you not have an induction with your Gym's staff? They should be answering these questions and ensuring that you are safe re suitable exercises,weights and technique?

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

The dieting is the most important part for losing the weight. Check out the men who made us thin on iplayer.

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

[Removed by poster at 23/08/13 20:21:55]

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

Have a browse of the magazine rack in your local library or WH Smiths or other if cheeky. You should find something useful.

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


"

Did you not have an induction with your Gym's staff? They should be answering these questions and ensuring that you are safe re suitable exercises,weights and technique?"

I have an induction meeting this week while I am off work but as I have been going at 5am before work not had chance to do it yet.

"

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


"Just after some advise really as started the gym and changed diet this week to try and shed fat and gain some muscle.

Am I correct in thinking more reps on lighter weights burns fat and less on heavier weights for muscle?

Also how long after starting does the aching muscles stop happening?

Mr P "

I always find a good case of DOMS always hurts the day after the day after. After that it should get better. That said at the start it could be a little longer.

If you want to lose fat you're going to mostly do that through changing your eating habits. You simply need to be eating less calories than you're burning. Do that and you'll lose fat. Of course gym work increases the amount of cals burnt making this process a little easier and will tone your muscles.

Always put technique before trying to lift massively heavy. Just to keep your heart rate up for longer and the cals burning faster I'd go for lighter and do 15-20 reps, that'd be my choice. If you want to increase muscle mass then 8-10 reps.

As said it is important you have rest days however if you split the muscle groups they each have plenty of time to recover then. Everyone has their own way they workout mine is chest / biceps, triceps / shoulders, legs / back and abs thrown in all over the place. Sometimes I will just do an abs session on its own.

Don't go crazy straight away and once you've been at it a few weeks you'll find the DOMS wont last anywhere near as long so don't let them put you off

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By *ittle_brat_evie!!Woman
over a year ago

evesham

in my experience it never stops hurting

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By *erbycouple7Couple
over a year ago

derby

1 start with a good breakfast its the most important thing for u.2 rest sleep is the second ur body only grows when u sleep.3 always make time for gym u have achived the biggest hurddle so far walking into a gym take ur time and dont expect it to happen over nite u will have good days and bad... now if you want to look ripped yes low weight high rep and for mass heavy weight low reps u need size to start with that comes from ur foods whole foods gets very boaring but oats brown bread,rice pasta eggs chichen fish steak 4 meals a day keep ur body full if not ur muscle eats its self water drink plenty u will be weeing alot u will get used to it cheat day on sunday pig out i am tlking massive sunday roast 2 desserts ..never train if u feel a slight injury no matter how light u go just rest i have plenty more up my sleave as i have trained 2 people for body building comps and also myself last year for british power lifting comp pm me if u need any more hints and tips

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

To build muscle you need lots of food and then more food.you won't get lean and pack on muscles.do that after you got the muscles.

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

Just an update for anyone interested. After 3 weeks of cutting out the crappy food and going the gym i've now gone down from 16st 8lb to 15st 10lb. Lightest i've been in about 10 years

Mr P

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By *heekychappy1121Man
over a year ago

Edinburgh

Well as a personal trainer i am quite impressed with peoples knowledge an tips of this subject, pretty much bang on!.

Although i do know some more advanced techniques which i can't give out for free!

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