Gym advise for woman seeking to lose weight and tone up!!!
Discussion
Im 5ft8. Weigh 12st 11lbs. Dress size 14.
I managed to get down to 12st just before christmas, but gained again since. I am tempted to go back to slimming world (great diet btw) but was thinking of seriously starting to go to the gym and work out coupled with a healthy compatible diet.
I would like to focus on weigh training as I would really like to see some muscle definition in my arms, abs, thighs and butt
Any gym experts out there recommend me a good exercise and diet plan for my new venture??
(I am happy to put the hours in here, I have read about a woman who is body building that goes 6 days a week 1-1 1/2 hours each night).
I managed to get down to 12st just before christmas, but gained again since. I am tempted to go back to slimming world (great diet btw) but was thinking of seriously starting to go to the gym and work out coupled with a healthy compatible diet.
I would like to focus on weigh training as I would really like to see some muscle definition in my arms, abs, thighs and butt
Any gym experts out there recommend me a good exercise and diet plan for my new venture??
(I am happy to put the hours in here, I have read about a woman who is body building that goes 6 days a week 1-1 1/2 hours each night).
Diet - bin the alcohol, sugar, and white flour completely. Anything containing them too, so e.g. pasta is out. If you are patient you don't really need to do much else, you will stop overeating quite naturally.
For weight loss, cardio before/without breakfast is good. Lifting heavy weights is also very good for burning calories, but you will want proper instruction with free weights as a serious injury will definitely cramp your style. Don't worry about getting big muscles from weights, it is quite difficult to do.
hth
For weight loss, cardio before/without breakfast is good. Lifting heavy weights is also very good for burning calories, but you will want proper instruction with free weights as a serious injury will definitely cramp your style. Don't worry about getting big muscles from weights, it is quite difficult to do.
hth
Edited by grumbledoak on Saturday 8th February 19:04
grumbledoak said:
Diet - bin the alcohol, sugar, and white flour completely. Anything containing them too, so e.g. pasta is out. If you are patient you don't really need to do much else, you will stop overeating quite naturally.
For weight loss, cardio before/without breakfast is good. Lifting heavy weights is also very good for burning calories, but you will want proper instruction with free weights as a serious injury will definitely cramp your style. Don't worry about getting big muscles from weights, it is quite difficult to do.
hth
Thanks, I appreciate the advise. I take it brown rice and pasta is ok? And cut out oil and fats (much like slimming world)? For weight loss, cardio before/without breakfast is good. Lifting heavy weights is also very good for burning calories, but you will want proper instruction with free weights as a serious injury will definitely cramp your style. Don't worry about getting big muscles from weights, it is quite difficult to do.
hth
Edited by grumbledoak on Saturday 8th February 19:04
Are there any specific weight lifting routines that you would recommend? Definitely do not want to incur injury. I have noticed how much more susceptible to that I am now, even at 26!
Why are you cutting out fats?
There are lots of good fats which are essential.
Try just tracking what you actually eat.
I'm a firm believe in http://www.myfitnesspal.com/
There are lots of good fats which are essential.
Try just tracking what you actually eat.
I'm a firm believe in http://www.myfitnesspal.com/
I don't worry about eating oils and fats at all. Fat isn't addictive so trust your body - eat if you are hungry, just no sugar/flour/alcohol. Try this book if you want to understand more:
http://www.amazon.co.uk/Why-We-Get-Fat-about/dp/03...
I shall leave the free weights advice to those more into it, I'm all swim, bike, and run (and foam roller) myself.
http://www.amazon.co.uk/Why-We-Get-Fat-about/dp/03...
I shall leave the free weights advice to those more into it, I'm all swim, bike, and run (and foam roller) myself.
A friend of mine has used resistance bands rather than free weights (home use) and has found them pretty good for toning up, especially as it removes the need for travelling to a gym and doesn't take up much space in the home, plus you don't risk dropping 100kg on your head if you get too exhausted 
I use them myself when I am on holiday, they take up little space and I can do most (although less intense) of the exercises I usually do with free weights.
As for losing weight, most of that will be down to what you eat. I've found restricting carbs and drinking only water has helped hell of a lot and was a big factor when dropping from 17 to 14 stone.
I use them myself when I am on holiday, they take up little space and I can do most (although less intense) of the exercises I usually do with free weights.
As for losing weight, most of that will be down to what you eat. I've found restricting carbs and drinking only water has helped hell of a lot and was a big factor when dropping from 17 to 14 stone.
I personally think Slimming World, Weight Watchers et al are all over-complicated gash. There are far more effective ways of losing weight, only they won't tell you about these since they want you to keep attending meetings. 
I've lost 10Kg in two months purely by eliminating starch, sugar, alcohol, dairy products and meat from my diet. I eat fat in moderation, in the form of oily fish, seeds and nuts.
In case you might be thinking, "Feck - what can I eat?" that's unlimited amounts of vegetables and pulses. Roasted vegetables such as butternut squash, sweet potatoes, beetroot, red onion, peppers and sweet potato with chilli, garlic and ginger are saviours. Add beans, chilli glazed salmon, or marinated tofu to these.
I've lost 10Kg in two months purely by eliminating starch, sugar, alcohol, dairy products and meat from my diet. I eat fat in moderation, in the form of oily fish, seeds and nuts.
In case you might be thinking, "Feck - what can I eat?" that's unlimited amounts of vegetables and pulses. Roasted vegetables such as butternut squash, sweet potatoes, beetroot, red onion, peppers and sweet potato with chilli, garlic and ginger are saviours. Add beans, chilli glazed salmon, or marinated tofu to these.
Mobile Chicane said:
I personally think Slimming World, Weight Watchers et al are all over-complicated gash. There are far more effective ways of losing weight, only they won't tell you about these since they want you to keep attending meetings.
I've lost 10Kg in two months purely by eliminating starch, sugar, alcohol, dairy products and meat from my diet. I eat fat in moderation, in the form of oily fish, seeds and nuts.
In case you might be thinking, "Feck - what can I eat?" that's unlimited amounts of vegetables and pulses. Roasted vegetables such as butternut squash, sweet potatoes, beetroot, red onion, peppers and sweet potato with chilli, garlic and ginger are saviours. Add beans, chilli glazed salmon, or marinated tofu to these.
Wow, thats quite a lot of things to cut out! Do you find you get a lot of variation from recipes? Tofu is something I have never fancied much...but then maybe I have never had it in a nice recipe??I've lost 10Kg in two months purely by eliminating starch, sugar, alcohol, dairy products and meat from my diet. I eat fat in moderation, in the form of oily fish, seeds and nuts.
In case you might be thinking, "Feck - what can I eat?" that's unlimited amounts of vegetables and pulses. Roasted vegetables such as butternut squash, sweet potatoes, beetroot, red onion, peppers and sweet potato with chilli, garlic and ginger are saviours. Add beans, chilli glazed salmon, or marinated tofu to these.
snoob said:
Im 5ft8. Weigh 12st 11lbs. Dress size 14.
I managed to get down to 12st just before christmas, but gained again since. I am tempted to go back to slimming world (great diet btw) but was thinking of seriously starting to go to the gym and work out coupled with a healthy compatible diet.
I would like to focus on weigh training as I would really like to see some muscle definition in my arms, abs, thighs and butt
Any gym experts out there recommend me a good exercise and diet plan for my new venture??
(I am happy to put the hours in here, I have read about a woman who is body building that goes 6 days a week 1-1 1/2 hours each night).
I started doing the same from Christmas with very similar stats as you, I was 13st 10lb and same height. Firstly I wouldn't go back to slimming world. Yes you lost weight but you didn't keep it off and that's the real aim. Secondly don't go on a diet, make lifestyle changes that are sustainable for YOU for LIFE. That's the key, find what works for you not someone else. It will take time, don't expect huge results quickly. I managed to get down to 12st just before christmas, but gained again since. I am tempted to go back to slimming world (great diet btw) but was thinking of seriously starting to go to the gym and work out coupled with a healthy compatible diet.
I would like to focus on weigh training as I would really like to see some muscle definition in my arms, abs, thighs and butt
Any gym experts out there recommend me a good exercise and diet plan for my new venture??
(I am happy to put the hours in here, I have read about a woman who is body building that goes 6 days a week 1-1 1/2 hours each night).
I've cut out refined sugar and only eat natural sugar (ie fruit) in small amounts a day, generally 1/4 of a cup of raspberries and blueberries per day at lunch. Whole grain pasta and brown rice are good but not every day. Generally I either have a protein shake for breakfast, a chicken wrap with fruit for lunch and then either chicken, lean steak (once a week) and fish (once a week) with vegetables for dinner. Friday night is cheat meal night. So far I've lost 10lb and about 16inches all over. For me this isn't a diet with an end date. These are changes I can make for life and keep up. I'm sick of starting over from zero. Like you I managed to get to 11st 7lb then put all my weight back on. Never again. The Clean and lean book by James Dugan has been great for ideas on eating better, good replacements for stuff you normally eat.
In terms of fitness, I'm lucky that my husband lifts weights and so I do everything with him, I agree with what others have said, get instruction on correct form, but I'd highly recommend it. I love the feeling of being able to up my weight and surprise myself, makes me feel like I'm really getting somewhere. I also do cardio as many days a week as I can manage but at least 3 times for 30-45 mins, my favourite is either spin class or the stair master both good workouts. This has built up from being able to do about 20 mins before nearly dying
Most of all just don't quit, no matter what.
Edited by Anonamoose on Saturday 8th February 20:59
Different things work for different people but....
I was once 15 stone (far too fat) and am now 11 stone 7 (too light but carrying an injury so I cannot work out like I did to maintain strength - will fix this soon hopefully)
To do so the most important things I did:
Give up driving (sorry PH) - I now walk everywhere including to and from work (40 min walk)
really reduce bread/pasta/flour/potatoes except on rare occasions. We are too used to a carb based accompaniment on a plate - there are alternatives!
As stated above - when at the gym lift heavy weights and PUSH YOURSELF when you do and ensure you have a good protein boost beforehand/afterward.
Go to circuits/body pump classes at the gym for a cardio session - fun and a really good workout. Includes a good social scene if you get the right class.
Didn't give up booze or the occasional curry etc - you can enjoy yourself and still lose weight IF you are otherwise dedicated to your diet/regime. This isn't about making you miserable by eating a plate of salad a day - you need to feed your vices too!
Consider lower carb diet plans - we are not talking Cambridge diet territory but many are available online and it is surprising what you can do with a slightly restricted menu. Often there are alternatives to staples like fake rice etc.
Oh - as above - I am no expert, or nutritionist - just saying what worked for me
I was once 15 stone (far too fat) and am now 11 stone 7 (too light but carrying an injury so I cannot work out like I did to maintain strength - will fix this soon hopefully)
To do so the most important things I did:
Give up driving (sorry PH) - I now walk everywhere including to and from work (40 min walk)
really reduce bread/pasta/flour/potatoes except on rare occasions. We are too used to a carb based accompaniment on a plate - there are alternatives!
As stated above - when at the gym lift heavy weights and PUSH YOURSELF when you do and ensure you have a good protein boost beforehand/afterward.
Go to circuits/body pump classes at the gym for a cardio session - fun and a really good workout. Includes a good social scene if you get the right class.
Didn't give up booze or the occasional curry etc - you can enjoy yourself and still lose weight IF you are otherwise dedicated to your diet/regime. This isn't about making you miserable by eating a plate of salad a day - you need to feed your vices too!
Consider lower carb diet plans - we are not talking Cambridge diet territory but many are available online and it is surprising what you can do with a slightly restricted menu. Often there are alternatives to staples like fake rice etc.
Oh - as above - I am no expert, or nutritionist - just saying what worked for me
Anonamoose said:
I started doing the same from Christmas with very similar stats as you, I was 13st 10lb and same height. Firstly I wouldn't go back to slimming world. Yes you lost weight but you didn't keep it off and that's the real aim. Secondly don't go on a diet, make lifestyle changes that are sustainable for YOU for LIFE. That's the key, find what works for you not someone else. It will take time, don't expect huge results quickly.
I've cut out refined sugar and only eat natural sugar (ie fruit) in small amounts a day, generally 1/4 of a cup of raspberries and blueberries per day at lunch. Whole grain pasta and brown rice are good but not every day. Generally I either have a protein shake for breakfast, a chicken wrap with fruit for lunch and then either chicken, lean steak (once a week) and fish (once a week) with vegetables for dinner. Friday night is cheat meal night. So far I've lost 10lb and about 16inches all over. For me this isn't a diet with an end date. These are changes I can make for life and keep up. I'm sick of starting over from zero. Like you I managed to get to 11st 7lb then put all my weight back on. Never again. The Clean and lean book by James Dugan has been great for ideas on eating better, good replacements for stuff you normally eat.
In terms of fitness, I'm lucky that my husband lifts weights and so I do everything with him, I agree with what others have said, get instruction on correct form, but I'd highly recommend it. I love the feeling of being able to up my weight and surprise myself, makes me feel like I'm really getting somewhere. I also do cardio as many days a week as I can manage but at least 3 times for 30-45 mins, my favourite is either spin class or the stair master both good workouts. This has built up from being able to do about 20 mins before nearly dying
Most of all just don't quit, no matter what.
It's nice to hear from someone who has been in the position I am now. Great dietary advice I've cut out refined sugar and only eat natural sugar (ie fruit) in small amounts a day, generally 1/4 of a cup of raspberries and blueberries per day at lunch. Whole grain pasta and brown rice are good but not every day. Generally I either have a protein shake for breakfast, a chicken wrap with fruit for lunch and then either chicken, lean steak (once a week) and fish (once a week) with vegetables for dinner. Friday night is cheat meal night. So far I've lost 10lb and about 16inches all over. For me this isn't a diet with an end date. These are changes I can make for life and keep up. I'm sick of starting over from zero. Like you I managed to get to 11st 7lb then put all my weight back on. Never again. The Clean and lean book by James Dugan has been great for ideas on eating better, good replacements for stuff you normally eat.
In terms of fitness, I'm lucky that my husband lifts weights and so I do everything with him, I agree with what others have said, get instruction on correct form, but I'd highly recommend it. I love the feeling of being able to up my weight and surprise myself, makes me feel like I'm really getting somewhere. I also do cardio as many days a week as I can manage but at least 3 times for 30-45 mins, my favourite is either spin class or the stair master both good workouts. This has built up from being able to do about 20 mins before nearly dying
Most of all just don't quit, no matter what.
Edited by Anonamoose on Saturday 8th February 20:59
I think I would really benefit from having a gym buddy, and I'm definitely going to try and convince the other half to go with me, I think he would like to get into it too. 
paolow said:
Different things work for different people but....
I was once 15 stone (far too fat) and am now 11 stone 7 (too light but carrying an injury so I cannot work out like I did to maintain strength - will fix this soon hopefully)
To do so the most important things I did:
Give up driving (sorry PH) - I now walk everywhere including to and from work (40 min walk)
really reduce bread/pasta/flour/potatoes except on rare occasions. We are too used to a carb based accompaniment on a plate - there are alternatives!
As stated above - when at the gym lift heavy weights and PUSH YOURSELF when you do and ensure you have a good protein boost beforehand/afterward.
Go to circuits/body pump classes at the gym for a cardio session - fun and a really good workout. Includes a good social scene if you get the right class.
Didn't give up booze or the occasional curry etc - you can enjoy yourself and still lose weight IF you are otherwise dedicated to your diet/regime. This isn't about making you miserable by eating a plate of salad a day - you need to feed your vices too!
Consider lower carb diet plans - we are not talking Cambridge diet territory but many are available online and it is surprising what you can do with a slightly restricted menu. Often there are alternatives to staples like fake rice etc.
Oh - as above - I am no expert, or nutritionist - just saying what worked for me
Fake rice.... have never heard of this? I was once 15 stone (far too fat) and am now 11 stone 7 (too light but carrying an injury so I cannot work out like I did to maintain strength - will fix this soon hopefully)
To do so the most important things I did:
Give up driving (sorry PH) - I now walk everywhere including to and from work (40 min walk)
really reduce bread/pasta/flour/potatoes except on rare occasions. We are too used to a carb based accompaniment on a plate - there are alternatives!
As stated above - when at the gym lift heavy weights and PUSH YOURSELF when you do and ensure you have a good protein boost beforehand/afterward.
Go to circuits/body pump classes at the gym for a cardio session - fun and a really good workout. Includes a good social scene if you get the right class.
Didn't give up booze or the occasional curry etc - you can enjoy yourself and still lose weight IF you are otherwise dedicated to your diet/regime. This isn't about making you miserable by eating a plate of salad a day - you need to feed your vices too!
Consider lower carb diet plans - we are not talking Cambridge diet territory but many are available online and it is surprising what you can do with a slightly restricted menu. Often there are alternatives to staples like fake rice etc.
Oh - as above - I am no expert, or nutritionist - just saying what worked for me
snoob said:
It's nice to hear from someone who has been in the position I am now. Great dietary advice I think I would really benefit from having a gym buddy, and I'm definitely going to try and convince the other half to go with me, I think he would like to get into it too.
I find that I push myself more when working out with my other half than when not. He is miles fitter than me, not encumbered with asthma or extra weight so I don't stand a chance of beating him but we always have cardio competitions and update each other by text after each workout we do when not together, it is good motivation. One day I'm going to beat him I think I would really benefit from having a gym buddy, and I'm definitely going to try and convince the other half to go with me, I think he would like to get into it too. Also it means he eats healthily as well so much easier for me to keep on track. His encouragement is absolutely priceless as well, when I'm down or feel like giving up he is the voice of reason. A gym buddy, someone to share it all with makes it better because it is not easy at all but it is worth it. I must admit I have really come to look forward to our gym sessions. I'd agree with the person that said take classes, I do them on my own as I haven't yet managed to talk my husband into Yoga or Pilates, he is contemplating spin classes though. They are brilliant for socialising and just being amongst people that are there to achieve the same goals or have already been through it.
The other plus that people don't really tend to mention is how much easier general life becomes, just walking around running up stairs, tidying the house etc. It all becomes so much easier than before and you start to wonder how you managed previously.
I've still got a long way to go to reach my goal weight/dress size but I'm okay with that because I know I'm on the right track this time.
Anonamoose said:
I find that I push myself more when working out with my other half than when not. He is miles fitter than me, not encumbered with asthma or extra weight so I don't stand a chance of beating him but we always have cardio competitions and update each other by text after each workout we do when not together, it is good motivation. One day I'm going to beat him Also it means he eats healthily as well so much easier for me to keep on track. His encouragement is absolutely priceless as well, when I'm down or feel like giving up he is the voice of reason. A gym buddy, someone to share it all with makes it better because it is not easy at all but it is worth it. I must admit I have really come to look forward to our gym sessions.
I'd agree with the person that said take classes, I do them on my own as I haven't yet managed to talk my husband into Yoga or Pilates, he is contemplating spin classes though. They are brilliant for socialising and just being amongst people that are there to achieve the same goals or have already been through it.
The other plus that people don't really tend to mention is how much easier general life becomes, just walking around running up stairs, tidying the house etc. It all becomes so much easier than before and you start to wonder how you managed previously.
I've still got a long way to go to reach my goal weight/dress size but I'm okay with that because I know I'm on the right track this time.
You're so right. I think once we have a little bit more money freed up (soon we hope) then my other half can join my gym. He's very supportive anyway, so I know he would be an excellent partner. Do you mind me asking what weight or dress size you are now? How long has it been since you started? Also it means he eats healthily as well so much easier for me to keep on track. His encouragement is absolutely priceless as well, when I'm down or feel like giving up he is the voice of reason. A gym buddy, someone to share it all with makes it better because it is not easy at all but it is worth it. I must admit I have really come to look forward to our gym sessions. I'd agree with the person that said take classes, I do them on my own as I haven't yet managed to talk my husband into Yoga or Pilates, he is contemplating spin classes though. They are brilliant for socialising and just being amongst people that are there to achieve the same goals or have already been through it.
The other plus that people don't really tend to mention is how much easier general life becomes, just walking around running up stairs, tidying the house etc. It all becomes so much easier than before and you start to wonder how you managed previously.
I've still got a long way to go to reach my goal weight/dress size but I'm okay with that because I know I'm on the right track this time.
snoob said:
Mobile Chicane said:
I personally think Slimming World, Weight Watchers et al are all over-complicated gash. There are far more effective ways of losing weight, only they won't tell you about these since they want you to keep attending meetings.
I've lost 10Kg in two months purely by eliminating starch, sugar, alcohol, dairy products and meat from my diet. I eat fat in moderation, in the form of oily fish, seeds and nuts.
In case you might be thinking, "Feck - what can I eat?" that's unlimited amounts of vegetables and pulses. Roasted vegetables such as butternut squash, sweet potatoes, beetroot, red onion, peppers and sweet potato with chilli, garlic and ginger are saviours. Add beans, chilli glazed salmon, or marinated tofu to these.
Wow, thats quite a lot of things to cut out! Do you find you get a lot of variation from recipes? Tofu is something I have never fancied much...but then maybe I have never had it in a nice recipe??I've lost 10Kg in two months purely by eliminating starch, sugar, alcohol, dairy products and meat from my diet. I eat fat in moderation, in the form of oily fish, seeds and nuts.
In case you might be thinking, "Feck - what can I eat?" that's unlimited amounts of vegetables and pulses. Roasted vegetables such as butternut squash, sweet potatoes, beetroot, red onion, peppers and sweet potato with chilli, garlic and ginger are saviours. Add beans, chilli glazed salmon, or marinated tofu to these.
diet.I don't eat much in the evenings, but I do like a good lunch. Breakfast is invariably porridge with blueberries, plus a Granny Smith apple grated in and dusted with cinnamon. Oatcakes are saviours for nibbling throughout the day plus the 'Nairn's' variety come in packets of six which contain only 216 calories. Rice cakes are favoured by some, but I'd personally rather eat ceiling tiles.
I stumbled upon this 'diet' when a friend told me about the Patrick Holford 9 day liver detox programme. Read the book. It's based on science, rather than chakras and chanting, and has worked a treat for me. The recipes in the book are both tasty and delicious, but I have expanded on these - I love cooking anyway - to give more variety.
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