30 minutes in the gym - help me make the most of it
Discussion
Afternoon PHers. I really need to get myself sorted out. I'm a 37 year old male who has, shall we say, partied a little too hard for a little too long; I am 5'10, and 15-stone, and unfortunately, it's not muscle. I am certainly not very fit - not the worst you'll ever see, but certainly far from being what I should be. I doubt I could jog for more than about 5 minutes before collapsing in a heap.
So, I joined the gym, but I don't feel like I have much in the way of a plan - looking online brings up all sorts of contradictory advice. The first few weeks, all I've done is a few weights. The problem is, I am very busy at the minute with work, and also trying to move house and other stuff going on as well. Therefore, I only have about 30 minutes (perhaps a smidge more at a push), as the only time I can make it to the gym is on a lunch time.
I'd probably rather not go more than 3x per week as I don't really want to get bored and quit, which I think I would do otherwise, however, I am certainly willing to maybe do some exercise outdoors on the days I don't go (I've been walking for 30 - 45 minutes a day on the off-days).
Basically, my aim is to try and get down from the 15-stone I am now to a more sensible weight (I am well aware that the weight loss will come primarily from diet), and with the gym, I would like a good balanced all-round routine to improve my health. So, can anyone give me any sample routines I should be doing? I'll probably stick to the weight machines rather than free weights due to the time constraints (racking free weights up, waiting for people to finish etc), but other than that, I am open to trying anything. Over to you guys...
So, I joined the gym, but I don't feel like I have much in the way of a plan - looking online brings up all sorts of contradictory advice. The first few weeks, all I've done is a few weights. The problem is, I am very busy at the minute with work, and also trying to move house and other stuff going on as well. Therefore, I only have about 30 minutes (perhaps a smidge more at a push), as the only time I can make it to the gym is on a lunch time.
I'd probably rather not go more than 3x per week as I don't really want to get bored and quit, which I think I would do otherwise, however, I am certainly willing to maybe do some exercise outdoors on the days I don't go (I've been walking for 30 - 45 minutes a day on the off-days).
Basically, my aim is to try and get down from the 15-stone I am now to a more sensible weight (I am well aware that the weight loss will come primarily from diet), and with the gym, I would like a good balanced all-round routine to improve my health. So, can anyone give me any sample routines I should be doing? I'll probably stick to the weight machines rather than free weights due to the time constraints (racking free weights up, waiting for people to finish etc), but other than that, I am open to trying anything. Over to you guys...
lemmingjames said:
Youll get so many different opinions that theyll just contradict each other.
Whatever you do, for the 30 minutes just make sure you work out hard and make it a worth while exercise time
Yeah I guess, which is pretty much the same as what happened when I googled it.Whatever you do, for the 30 minutes just make sure you work out hard and make it a worth while exercise time
For example today, I just did a circuit routine using weight machines for 30 minutes, trying to combine cardio and weights.
garyhun said:
To be honest, most of the weight loss will come from what you do in the kitchen. The gym will be where you get fit, tone, add muscle or whatever your goal is.
Yep, I acknowledged this in my OP, I am well aware that 30 minutes in the gym is going to make sod all difference to my weight. I would just like a good 30 minute routine that will be best for improving health and fitness, some extra muscle would be nice but probably not gonna happen while I'm losing weight.30 mins of incline walking on the treadmill each day will certainly help with belly fat, with the added bonus that it will be entirely feasible for you to do a constant 30 mins, unlike jogging.
Start at 7 degrees incline and about 3mph, and just do that for a few sessions, keeping the heartrate nice and moderately elevated. After a a week or two start progressing in speed and incline over time. When you eventually have it at 4mph and 15% it will be giving you a very significant workout indeed!
Once you've lost weight, then you can start doing fewer aerobic sessions and start lifting some tin.
But yeah, I'd go for incline walking. Good exercise, but not torturous or unpleasant.
Start at 7 degrees incline and about 3mph, and just do that for a few sessions, keeping the heartrate nice and moderately elevated. After a a week or two start progressing in speed and incline over time. When you eventually have it at 4mph and 15% it will be giving you a very significant workout indeed!
Once you've lost weight, then you can start doing fewer aerobic sessions and start lifting some tin.
But yeah, I'd go for incline walking. Good exercise, but not torturous or unpleasant.
I'm not sure gyms are really all that successful for people in your position, they're great for active people who want to rehab injuries, they're great for young people who want to pose or intend to find breeding partners (attempt) or people who want to use the expensive equipment that's not practical or cost effective to have at home to build excessive and unnatural amounts of muscle.
But I'd say in your position you need to make diet and lifestyle choices outside of 30 minutes 3 times a week in order to lose the weight. I'd recommend a more social activity, taking up a sport or hobby that involves exercise, joining weight watchers or something like that or get a personal trainer to work you out in the local park twice a week instead of forking out gym fees.
That said if you're sure a gym is what you want to do then 10 minutes of fairly strenuous aerobic exercise on a bike or cross trainer and something like the general 5x5 routine would do for you, but 90 minutes a week isn't really going to have you looking like Brad Pitt before christmas.
But I'd say in your position you need to make diet and lifestyle choices outside of 30 minutes 3 times a week in order to lose the weight. I'd recommend a more social activity, taking up a sport or hobby that involves exercise, joining weight watchers or something like that or get a personal trainer to work you out in the local park twice a week instead of forking out gym fees.
That said if you're sure a gym is what you want to do then 10 minutes of fairly strenuous aerobic exercise on a bike or cross trainer and something like the general 5x5 routine would do for you, but 90 minutes a week isn't really going to have you looking like Brad Pitt before christmas.
TameRacingDriver said:
garyhun said:
To be honest, most of the weight loss will come from what you do in the kitchen. The gym will be where you get fit, tone, add muscle or whatever your goal is.
Yep, I acknowledged this in my OP, I am well aware that 30 minutes in the gym is going to make sod all difference to my weight. I would just like a good 30 minute routine that will be best for improving health and fitness, some extra muscle would be nice but probably not gonna happen while I'm losing weight.Personally I would do a split program - Day 1 Chest and Triceps, Day 2 Legs and Shoulders and Day 3 Back and Biceps. With only 30 mins I would do around 3 exercises for each body area comprising of 2 sets of 10-15 reps.
Ideally some CV and Ab work should be added where possible at the end. If you can fit it in, I would do a 4 or 5 minute Tabata session at the end of at least 2 of those days and then some ab work... but it's not going to be easy with just 30 mins.
I'm now 53 and really have gone past the days of spending 90 minutes in the gym so I do the above split but have 3-4 exercises per body area and add the following - Day 1 with Tabata and Abs at the end, Day 2 with a 30 min CV session and Abs and Day 3 with a 2000M row and then abs at the end.
All good for improving fitness in a shorter period of time.
garyhun said:
To be honest, most of the weight loss will come from what you do in the kitchen. The gym will be where you get fit, tone, add muscle or whatever your goal is.
This and see what classes your gym does, 3 classes a week guided by someone, doesn't matter what. HIIT, spinning, circuit training or whatever. Eating less is how you lose weight.Foliage said:
garyhun said:
To be honest, most of the weight loss will come from what you do in the kitchen. The gym will be where you get fit, tone, add muscle or whatever your goal is.
This and see what classes your gym does, 3 classes a week guided by someone, doesn't matter what. HIIT, spinning, circuit training or whatever. Eating less is how you lose weight.garyhun said:
Foliage said:
garyhun said:
To be honest, most of the weight loss will come from what you do in the kitchen. The gym will be where you get fit, tone, add muscle or whatever your goal is.
This and see what classes your gym does, 3 classes a week guided by someone, doesn't matter what. HIIT, spinning, circuit training or whatever. Eating less is how you lose weight.Maybe a 20minute HIIT/Fartlek program could work - http://blog.anytimefitness.com/395325-quick-hiit-a...
Never tried it I just found the first sensible thing on google
Edited by Foliage on Tuesday 14th June 16:08
craig r said:
I have used an app in the past called 12 minute athlete. It's basically a timer used for HIIT, 30 seconds doing stuff, burpees / press ups / lunges etc. and 10 seconds rest. Rinse and repeat for 12 minutes.
Other HIIT apps are available.
Funny stumbled across this last night is it any good? Other HIIT apps are available.
Thanks for the replies. Reason for 30 minutes is I've got to do it in my lunch hour, so 10 minute walk each way to the gym and back, then a shower which I can't do without as I sweat like buggery. I could possibly stretch to 45 if I had to but not all the time.
I could do the uphill walk on the days I don't go as I work on the riverside and everywhere is uphill from here. Alternatively, on the days I don't go I could run along the river. I'd prefer intervals as I find running really boring, and, at 15 stone, practically impossible for any sustained amount of time!
I could do the uphill walk on the days I don't go as I work on the riverside and everywhere is uphill from here. Alternatively, on the days I don't go I could run along the river. I'd prefer intervals as I find running really boring, and, at 15 stone, practically impossible for any sustained amount of time!
joscal said:
craig r said:
I have used an app in the past called 12 minute athlete. It's basically a timer used for HIIT, 30 seconds doing stuff, burpees / press ups / lunges etc. and 10 seconds rest. Rinse and repeat for 12 minutes.
Other HIIT apps are available.
Funny stumbled across this last night is it any good? Other HIIT apps are available.
Of course all these things are good, Tabata, HITT, insanity etc... it's all good but it's long term effectiveness is predicated on you actually doing it, long term, and it's painful, uncomfortable and largely quite unpleasant and unless you're incredibly driven (in which case you're probably already quite fit) I don't think you're likely stick with it ewhether if you're in your front room or at the gym. It's why I think classes are always better, boxing, kick boxing etc... gives you a sense of perspective on your own performance and fitness and the social aspect which will keep you involved.
OP, you are close to describing myself; I'm 34yr, 6ft and 15.6lb on a good day. 'Powerfully built' as we usually like to call ourselves on here.
3 weeks ago I re-joined the gym after a pro-longed absence and took up the offer of a free health consultation (Smashed it with a 29.9BMI score so just under the O'beast score of 30.0) and also a free gym programme.
Here is what I said to the trainer: Treadmill normally works for me for weightloss, boredom is the main item to overcome. Don't want to aggravate an old lower back injury and not a fan of floor weights. Main aim to lose the gut ~ 1.5-2 stone and tone up in general. I typically average ~ 7000 steps a day with commute to work.
He produced this inital 2 month plan which I'm doing 3x a week:
Warm up - 5 mins on rowing machine on Level 6-7
Chest press - 3 sets of 10 @ 25kg
Lat press - 3 sets of 10 @ 35kg
Shoulder press - 3 sets of 10 @ 15kg
Treadmill - 15 mins @ 8kmh. (Drop the pace where required but attempt the duration)
Floor area - 3x 10 second Plank hold, 3x 10 Sit-ups using Medicine ball
Stretch out arms and shoulders
This might take 35 mins overall..could do stretch's walking back to changing rooms to reduce time.
10 years ago I was doing way more than this so it was very humbling to do lower weights! Don't go crazy with the weight amounts on your first few visits.
Plus I echo all the comments on nutrition. Oh and take headphones to tune in on the treadmill to Wheeler Dealers and a small towel to hide the display timer.
3 weeks ago I re-joined the gym after a pro-longed absence and took up the offer of a free health consultation (Smashed it with a 29.9BMI score so just under the O'beast score of 30.0) and also a free gym programme.
Here is what I said to the trainer: Treadmill normally works for me for weightloss, boredom is the main item to overcome. Don't want to aggravate an old lower back injury and not a fan of floor weights. Main aim to lose the gut ~ 1.5-2 stone and tone up in general. I typically average ~ 7000 steps a day with commute to work.
He produced this inital 2 month plan which I'm doing 3x a week:
Warm up - 5 mins on rowing machine on Level 6-7
Chest press - 3 sets of 10 @ 25kg
Lat press - 3 sets of 10 @ 35kg
Shoulder press - 3 sets of 10 @ 15kg
Treadmill - 15 mins @ 8kmh. (Drop the pace where required but attempt the duration)
Floor area - 3x 10 second Plank hold, 3x 10 Sit-ups using Medicine ball
Stretch out arms and shoulders
This might take 35 mins overall..could do stretch's walking back to changing rooms to reduce time.
10 years ago I was doing way more than this so it was very humbling to do lower weights! Don't go crazy with the weight amounts on your first few visits.
Plus I echo all the comments on nutrition. Oh and take headphones to tune in on the treadmill to Wheeler Dealers and a small towel to hide the display timer.
Edited by JulietRomeo on Wednesday 15th June 11:45
I was pretty much the same age, weight and height as you. I moderated my diet - less fat, spuds, beer eyc, more fruit and veg - and built brisk walking into my daily routine. To and from the station at each end. Not if it was raining hard, but always brisk. In 18 months I'd lost 3 stone.
Fitting the gym in will be difficult by the sound of it. If you can make changes to your normal routine they'll be sustainable, and save you money.
Fitting the gym in will be difficult by the sound of it. If you can make changes to your normal routine they'll be sustainable, and save you money.
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