[precieuseamande]

I have lost about 18 lbs of my post partum weight with dieting... but I really wanted to get serious and really start making this weight come off. I still have 35-40 lbs to go... So I thought I'd join a gym. I felt so ridiculous in there though! Everybody was in there was in pretty good shape, clearly knew what they were doing, et cetera. And the girl who showed me around was this toothpick high school girl. I couldn't go too fast on the bike or the treadmill, on the weight machines I had hardly any weight on them... I felt super out of place!

Awkwardness aside, I really feel like I don't understand the best way to use the gym to lose weight. What kind of order should I be doing the cardio and the weight machines in? How long should I do cardio? On the weights, the girl said most people do three sets of ten reps. Does that sound about right? How do you know how much weight to use? Clearly, you see I felt lost! Can you guys tell me how to best use the gym?

[astrophe]

If it helps, I'm at a new gym too after many years absent! Relax. You can take some time getting acclimated.

I have to work on building my base right now. I'm way out of shape. So for the time being I'm just earning a PALA. That's 30 min, 5 x a week. I just finished my first one with "anything goes -- even wii!" and this one I want to actually be at the gym for most of the workouts and work on my endurance on the elliptical. I used to be able to jog on those and it would be nice to get back.

For lifting 3 sets of 10 sounds fine, but you might want a good book. Sculpting her Body Perfect or similar to help you figure out starting weights and moves you want to do. Or Karen Andes.

This is awesome -- and the older edition I have the men one was better than the women. I don't know if newer are improved. But the drawings for muscle anatomy are great.

Or just snag the BFL guide. I like that one because I can print it, xerox it up and half size and have Staples or whoever spiral bind it for me to I can take it to the gym.

http://bodyforlife.com/downloads/exercise_guide.pdf

HTH!
A.

[indiblue]

Cardio: Anywhere from 20-45 minutes is a good range. Don't spend more than 30-45 minutes on a machine if there is a wait- most gyms have a spoken/unspoken rule about not using one treadmill/elliptical/bike for more than that. You can do all your cardio on one type of machine, or split it betwen two. I get bored easily so I like to split it

Weights: Generally, machines are more for beginners and free weights are more for advanced lifters. (Advanced in terms of how experienced they are, not how in shape they are). This is because free weights require more from the body in terms of proper form, stability, etc. Machines have you move weight within a certain track while free weights are just that- free. You get more out of exercising, but it also takes more to do them properly.

Generally 3 sets of 12-15 reps is good for toning, while 2 sets of 8 reps of a much higher weight is good for building. (The latter was the rules of thumb when I was a high school athlete and training, may want to check a few more sources to be sure).

Some people do cardio and strength every day, alternating which parts of the body they strength train (i.e. arms on M W F and legs on T Th, abs every day). Some do cardio M W F and strength T Th.

I'd strongly encourage you to check to see if your gym has a personal trainer you can either access for 1 free trial session. Usually gyms have these offers, or can accommodate such a request. Use this session for the trainer to guide you through the machines/weights, showing you the right weight and form for your body. He/she can help you figure out a circuit routine you can then do on your own. If your gym doesn't provide a free trial session, ask to pay for 1 session. It is an investment that is totally worth it to help you figure out your way around the gym. Once you have one session you can be off on your own.

Good luck!

[Jojo381972]

Originally Posted by precieuseamande

I have lost about 18 lbs of my post partum weight with dieting... but I really wanted to get serious and really start making this weight come off. I still have 35-40 lbs to go... So I thought I'd join a gym. I felt so ridiculous in there though! Everybody was in there was in pretty good shape, clearly knew what they were doing, et cetera. And the girl who showed me around was this toothpick high school girl. I couldn't go too fast on the bike or the treadmill, on the weight machines I had hardly any weight on them... I felt super out of place!

Awkwardness aside, I really feel like I don't understand the best way to use the gym to lose weight. What kind of order should I be doing the cardio and the weight machines in? How long should I do cardio? On the weights, the girl said most people do three sets of ten reps. Does that sound about right? How do you know how much weight to use? Clearly, you see I felt lost! Can you guys tell me how to best use the gym?

Congrats on losing that 18 pounds! That's a nice boost to lose more weight. The gym can definitely be daunting for the beginner. People usually are into doing their own thing at the gym, and don't really pay attention to how out of place you may feel. I think you should do cardio first (between 30-45 mins), starting off slower than that depending on how you feel. Walking on a treadmill is a great beginner exercise and then you can build up from there, increasing your speed and trying other cardio equipment such as the bicycle, epiliptical, etc..

With weights, I'd start with the machines. Start with a weight that is easy for you, but not overly easy. Start with 2 sets of of the exercise at a weight you can lift, but isn't too easy for you. If you want to tone up, I'd suggest from 12-15 repetitions with a weight that isn't too heavy and that you can lift for three sets. Ask someone at the front desk for assistance if you need it. When you join a gym, you usually get a consultation where someone will take you around and show you the equipment. Don't be shy to ask others around you for help if you need it! Sorry if I repeated what others said on this thread. Some great advice all around on the thread.

I'd say start off with 3 days a week, using the nautilus equipment for full body, and then after a few months, you can learn about free weights which I enjoy much more than machines. Good luck!

[eviemc]

I joined a gym in Feb and I love it. I go at night from 8:30ish to 10:00. I have 3 teenage daughters so this is also time well spent with them.
We do 20-30 mins on a cardio machine (bike) then about 20 mins on weights then the girls tan and shower while I walk on the treadmill.
The only thing that I can stress is start slow then build up. This really boost your weight loss. Also change it up. If you feel bored then change your routine. Every few days I will just do cardio and skip the weights.
We go 3-4 times a week and we love it. I do not pay much attention to others that are there although my girls do

[SCraver]

Everyone has good advise. I just wanted to say that after having my son - it was like an alien burst through my abs. My abs were SHOT. All my muscles were not what they were before having a baby. But after a bit of work, I feel SO much stronger. Remember working out isn't about all or nothing. Even just a little each day can make a big improvement. I find as a mom, working out is KEY for me to keep up my strength and energy to chase after my little man. He keeps getting heavier and heavier... and keeps running faster and faster!!