New to using the gym: keeping weight on
Discussion
Currently using the Gym 2 - 3 times per week depending on work commitments.
I've been going for about 2 months now and am really enjoying it but whilst my weight is staying roughly the same, I'm slimming more than I would like. I'm naturally a fairly slim build but since packing up smoking 18 months ago, I've filled out to a shape I'm happy with. I'm 6'1" and ~13 stone.
My routine is:
Is there anything I can supplement my diet with to reduce slimming or will I just naturally fill out as a result of increasing fitness?
New to this gym game so any help appreciated.
I've been going for about 2 months now and am really enjoying it but whilst my weight is staying roughly the same, I'm slimming more than I would like. I'm naturally a fairly slim build but since packing up smoking 18 months ago, I've filled out to a shape I'm happy with. I'm 6'1" and ~13 stone.
My routine is:
- 5 mins cross trainer to warm up
- 5 mins rowing machine
- 30 mins across various machines for upper body, core and legs
- 30 mins - 5k run
- 10 lengths of the pool
Is there anything I can supplement my diet with to reduce slimming or will I just naturally fill out as a result of increasing fitness?
New to this gym game so any help appreciated.
Mothersruin said:
Well, you're doing a routine that would shed weight.
You need to look at the basic compound lifts and reduce the cardio.
Oh, and eat more, lots more.
Strong lifts 5x5 would be a good start. Easy to follow, starts easy, soon ramps up.
Also new to going to the gym, what do you mean by strong lifts 5x5? You need to look at the basic compound lifts and reduce the cardio.
Oh, and eat more, lots more.
Strong lifts 5x5 would be a good start. Easy to follow, starts easy, soon ramps up.
Do you use 'full fat' foods? I switched to them recently when my wife was pregnant and breast feeding after years of having reduced fat stuff, because that's what she'd be having.
Things like full fat milk, doubling up the protein element of any meal and not just bulking out meals with loads of carbs has meant I've filled out similar to how you describe and I'm much happier with it. Not making enough time for exercise at the moment unlike you though
Not looking forward to when the little one is weaned and my wife doesn't need so many calories!
Things like full fat milk, doubling up the protein element of any meal and not just bulking out meals with loads of carbs has meant I've filled out similar to how you describe and I'm much happier with it. Not making enough time for exercise at the moment unlike you though
Not looking forward to when the little one is weaned and my wife doesn't need so many calories!
scjgreen said:
Speak to a Personal Trainer at the Gym.
Explain to them what you want to achieve and they should come up with a plan.
Don’t do this.Explain to them what you want to achieve and they should come up with a plan.
Do Google a proper strength training program. Download My Fitness Pal or similar and start tracking calories, if you’re losing weight month on month up your daily calories. I try and eat a minimum of 4k to gain weight, it also takes me around 20 minutes just to do my squats for the day, let alone an entire full body workout in half an hour.
j_4m said:
Don’t do this.
Do Google a proper strength training program. Download My Fitness Pal or similar and start tracking calories, if you’re losing weight month on month up your daily calories. I try and eat a minimum of 4k to gain weight, it also takes me around 20 minutes just to do my squats for the day, let alone an entire full body workout in half an hour.
I second this. The PT will likely not have even half a clue and will put OP on a stupid programme.Do Google a proper strength training program. Download My Fitness Pal or similar and start tracking calories, if you’re losing weight month on month up your daily calories. I try and eat a minimum of 4k to gain weight, it also takes me around 20 minutes just to do my squats for the day, let alone an entire full body workout in half an hour.
Mothersruin said:
Strong lifts 5x5 would be a good start. Easy to follow, starts easy, soon ramps up.
This advice seems to have become the default MX-5/frozen sausages response to all gym threads.Firstly, and generally, I'd suggest that starting with compound lifts, without instruction, and when you have never lifted before, is not an easy way into weight training. These are complex lifts and rely heavily on good form.
Secondly, in this instance, the OP is asking for ways of avoiding losing body size. Whilst 5x5 may bring some physique benefits, that is not its purpose. The clue is the name, and it is a strength training regime. If the OP wants to improve his physique, his training should focus on hypertrophy.
My advice would be that he asks around friends for a PT recommendation, and invests three months (assuming one session per week) in that, to start.
V8mate said:
This advice seems to have become the default MX-5/frozen sausages response to all gym threads.
It's a decent, simple beginner program, makes sense to recommend it. Something like PPL would probably also suit OP. I disagree about the big three needing to be specifically coached, if you want to make IPF qualifying numbers then yeah, but you there's enough Youtube instruction that you can execute them safely with a bit of iPhone video feedback. There's always Reddit to post form checks to as well.One of the reasons why I like recommending 5x5 to noobs is that it does a number of things.
You can't go wrong getting to grips with the 'big five'.
In a relatively short space of time it gets you used to moving a relatively large weight about and providing you're not a 'tard, you'll respect that weight and what it can do if you don't pay attention.
It gets you in the gym on a regular basis so you can see what else is going on and then start to make educated decisions as to where to go next.
It has a decent app which helps reduce confusion and less intimidation of trying to do 'the right thing'. The built in de-loads are particularly helpful when needed.
There's huge support for the program.
There's a million success stories and I'm yet to see a bad review from someone that has done it properly - they might have a pop at the author, but that's for different reasons.
Starting from a base of strength is never a bad thing.
It's really, really simple.
If you have a go and want to change out after 6-8 weeks, fine, it will not have done you a jot of harm.
ETA - also with the OPs wish to keep weight etc.. - we know that if he backs of the cardio, get's into 5x5, sleeps and eats properly, he will gain weight and his body will firm up and probably have a better composition (saying without seeing the OP).
You can't go wrong getting to grips with the 'big five'.
In a relatively short space of time it gets you used to moving a relatively large weight about and providing you're not a 'tard, you'll respect that weight and what it can do if you don't pay attention.
It gets you in the gym on a regular basis so you can see what else is going on and then start to make educated decisions as to where to go next.
It has a decent app which helps reduce confusion and less intimidation of trying to do 'the right thing'. The built in de-loads are particularly helpful when needed.
There's huge support for the program.
There's a million success stories and I'm yet to see a bad review from someone that has done it properly - they might have a pop at the author, but that's for different reasons.
Starting from a base of strength is never a bad thing.
It's really, really simple.
If you have a go and want to change out after 6-8 weeks, fine, it will not have done you a jot of harm.
ETA - also with the OPs wish to keep weight etc.. - we know that if he backs of the cardio, get's into 5x5, sleeps and eats properly, he will gain weight and his body will firm up and probably have a better composition (saying without seeing the OP).
Edited by Mothersruin on Monday 25th February 11:20
Mothersruin said:
One of the reasons why I like recommending 5x5 to noobs is that it does a number of things.
You can't go wrong getting to grips with the 'big five'.
You can, in the short term especially!!You can't go wrong getting to grips with the 'big five'.
As has been said we have no idea if the OP can perform a squat, bench properly or DL, looking at what is currently being performed by the OP I would imagine his form would be shocking on all 3 of the lifts mentioned, why? Because he doesn't do them and never has.
The OP is enjoying his current sessions, so I would say stick with them, eat properly fuelling your body for the exercise and enjoy the potential gains in performance and physique!
If the OP wants to start weight training then that's a completely different topic!
joshcowin said:
Mothersruin said:
One of the reasons why I like recommending 5x5 to noobs is that it does a number of things.
You can't go wrong getting to grips with the 'big five'.
You can, in the short term especially!!You can't go wrong getting to grips with the 'big five'.
As has been said we have no idea if the OP can perform a squat, bench properly or DL, looking at what is currently being performed by the OP I would imagine his form would be shocking on all 3 of the lifts mentioned, why? Because he doesn't do them and never has.
The OP is enjoying his current sessions, so I would say stick with them, eat properly fuelling your body for the exercise and enjoy the potential gains in performance and physique!
If the OP wants to start weight training then that's a completely different topic!
Anyway - OP can make his choice. Just my recommendation and explained why - other opinions are available.
Mothersruin said:
You know the program starts with an empty bar, right?
Anyway - OP can make his choice. Just my recommendation and explained why - other opinions are available.
Not getting at you personally at all, if it has worked for you great and I certainly agree that if performed efficiently and correctly compound moves should form the base of your workouts!! Just when you say starts easy, it doesn't, learning the technique is very difficult for someone new to it! Anyway - OP can make his choice. Just my recommendation and explained why - other opinions are available.
You need to know what sort of weight you're losing. If you're losing mainly fat then all to the good, if you're losing muscle and fat then you need to start doing some hypertrophy work and have a diet that can support some muscle growth (or at least maintenance). However before entering any hypertrophy programme I'd want a good base of strength to work from. Following some complicated split body-building programme when you can't lift any weight will lead to frustration and injury.
Like any new hobby where there's an element of risk, make sure you read about it, watch plenty of youtube videos, ask for feedback and start small and work up. I hate to say it because it is often the default response but a 5x5 programme for a few months will go a long way to putting you in a position to take on more hypertrophic lifting programmes.
You might find out how addictive strength programmes can be.
Like any new hobby where there's an element of risk, make sure you read about it, watch plenty of youtube videos, ask for feedback and start small and work up. I hate to say it because it is often the default response but a 5x5 programme for a few months will go a long way to putting you in a position to take on more hypertrophic lifting programmes.
You might find out how addictive strength programmes can be.
V8mate said:
This advice seems to have become the default MX-5/frozen sausages response to all gym threads.
Not without good reason to be fair. It is straight forward, there is lots of online support for people going down that route, it is honest in it's intentions, gives you a good base knowledge of lifting, gets you comfortable lifting in a gym, is progressive, balanced, the app is really good etc etc etc
Once you have done it for a while; if you did want to switch routines then you should, if it sparked your interest, have a much better understanding of what to do next.
joshcowin said:
I see hideous form in over 50% of the squats being performed at the gym I attend.
So have I. Special mention goes to the girl half squatting and closing her hips so much her knees touched... Still, idiots are idiots and the resources exist for someone to learn the lifts properly by themselves.Gassing Station | Health Matters | Top of Page | What's New | My Stuff