I've had a gym subscription since February. I've gone at least once or twice a week since then, sometimes more. I've been sick sometimes so haven't gone for a week or so. But I feel like I really push myself when I'm there, and I walk almost everywhere I can. At least an hour every weekday, to and from school.
And nothing has happened! Like, at all. I look exactly the same. My thighs are still all flabby and my arms and stomach are still untoned. I'm still pulling the exact same weights as when I started, which means I'm no stronger.
So I guess my question is, how long does it take for this toning stuff to take effect? Because I'm losing motivation here and I feel bad that my dad is paying for this gym sub when it's not doing anything.
The best exercise I have found for toning legs is running. It also works your core too. Is there a treadmill at the gym? You could incorporate some running into your workout and supplement it with strength training. Having said that, I loathe running on a treadmill and running outside is free!
But once or twice a week if you are not pulling very high weights probably isn't going to do an awful lot. Is there a trainer there who can help you?
If you are going to the gym 2 days a week and "pushing yourself" as you say - but you aren't increasing the weight you lift - then how are you pushing yourself?
If you have been doing it this long with no changes, you need to change up your routine. Post back with what you do at the gym for your workouts and let the folks here take a look and see if there is something that you aren't seeing.
And, as one of my trainers said ... its not about the hour of exercise you do a day, its about what you put in your mouth the other 23rs of the day that counts.
Your ticker shows you've lost a good amount of weight and you are really close to goal now. You can do it. Just change it up so you don't get bored or lose motivation
The problem is that I can't run or do anything that puts a high amount of impact on my feet, or I would have just started playing football or skateboarding with my friends or something.
I generally walk on the treadmill at quite a fast pace for 20 minutes, then use a cross-trainer for 10-15 minutes, maybe a spinner or rowing machine as well for 10 mins. I do pilates exercises there and at home, lift some (very low) weights, walk everywhere and use a weights machine, but I can't remember what it's called. It focuses on the legs.
I would like to do HOURS at the gym, but like I said before, foot problem, blah blah, don't want to hurt myself.
I want to do more but I'm scared of hurting myself just as much as I'm scared of putting the weight back on xD
Last edited by Flamethrower; 06-17-2010 at 12:56 PM.
You don't have to spend hours at the gym to make a difference. Most people can see a world of difference in 45 mins to 1hr at a time, 3 to 5 days a week.
Of that, you could do 20 mins of cardio (make sure you are breathing hard. You should be able to have a conversation but not easily). And then you can hit the weights. Push yourself a little bit with the weights - work on upper body and lower body.
Check out stumptuous.com and you can find exercise routines for that will give you the instruction you need to get started.
If you are using weights and can easily do 10 repetions of the same exercise with ease, then you should use a heavier weight. Put your muscles to real use.
As for the foot pain - are you seeing a doctor or physical therapist about it? if not, you probably should, as you shouldn't have to live with pain that causes you to not be able to walk. Your dr or physical therapist can help you with what exercises you can do within the limitations that you have.
May I recommend the Jillian Michael's 30 Day Shred series? 20 minutes a day and it will really tone your body (upper, core, and lower). You can modify the high impact stuff, just get your heart rate up during the cardio portion.
I swear I am not a paid rep - I've just been amazed at the difference in my body since doing this. I did NOT see the same changes from my treadmill workouts (max incline walks, 30-40 minutes and/or jogging). But once I added this to my cardio, BAM, people started noticing the difference right away.
I guess you have to find what works well for you and hopefully find something you enjoy, too. Regardless if the toning is going the way you want it to, celebrate the fact that you ARE gaining fitness & better health because of your efforts.
Why are you lifting «some (very low) weights» ... If you can do more than 10 reps, then it's time to add some weights. You also need to lift to failure, where you can't do one more rep, you would soon see a difference in your muscles and strength... Women cannot «bulk up» we don't have the testosterone to do this...So lift heavy You should also change your workout at least every 4-6 weeks, to prevent boredome and plateaus...
I would also guess the weights are too low. Whenever I went to the gym, I was using heavier weights every two weeks or something like that. I was told that the "right" weights are those were you feel a serious strain on your muscles from about the sixth repetition on and after 10 or 12 simply can't do any more without a break. Is there a trainer at your gym you could ask to help you?
You can also use weight machines for your arms and upper body, that way you won't put any strain on your feet.
Congrats on your weight loss and good luck with the toning!
Last edited by 3FCuser001; 06-18-2010 at 11:32 AM.
Why are you lifting «some (very low) weights» ... If you can do more than 10 reps, then it's time to add some weights. You also need to lift to failure, where you can't do one more rep, you would soon see a difference in your muscles and strength... Women cannot «bulk up» we don't have the testosterone to do this...So lift heavy You should also change your workout at least every 4-6 weeks, to prevent boredome and plateaus...
Yes! Yes! Yes! I totally agree with Ilene. Low weights don't get you anywhere. You should be fatiguing your muscles by the end of your reps. (As in, you should not be able to do even one more)
Most gym memberships include some consults with trainers. Not necessarily a personal training session... but the employees should be able to help you. Get them to give you advise and show you some exercises.
And your exercises should be switched up ever 4 - 6 weeks. You body adapts quickly to the exercises you do and you need to switch routines to continue to see maximum results.
Sweetie, you need to come to my gym and have my lovely Nicholas abuse you for an hour. For serious. Because all the crap he makes me do is really working. So I can't lift my arms for a couple of days after it and my stomach muscles hurt like heck but you know what, it works.
But in the meantime, you are doing it a bit wrong. Does your gym have Power Plates because if it does, you need to start working on those because the vibrations are what tones your muscles. Planks, bridges and stretches on those will work wonders.
Also I think your weights are too low - if you're doing free weights don't use anything below 3kg and if you're on a machine, try for 15-20kg or more. Bear in mind I'm using heavier weights than you but that's because I'm bigger. Up your weights and up your reps, try for at least 3 sets of 15 reps. It should be a struggle to lift the weight, if it isn't, it's too light. That's all the advice I can give.
Am I doing it wrong or something?
You should also change your workout at least every 4-6 weeks, to prevent boredome and plateaus...
Is there a trainer at your gym you could ask to help you?
