Using weights machines for fat loss

[AndyT77]

I've recently joined a gym, and have an appointment with an instructor to creat a workout program next Sunday.

Until then, i plan on using the cycle, rowing machine, cross trainer and treadmill on fat burning settings. But i also want to do some work using the resistance machines, so given my personal stats and objective (set out below), what would the powerfully built members of PH recommend?

Age 34
Weight 85kg
Height 5'9"
Objective: lose weight/mass to improve body shape/size

[grumbledoak]

I get tired of saying this!

It is much easier to eat 500 kCals than to burn them off. You burn most of your calories just being alive.

If you want to lose weight, have a good look at what you are eating!

[AndyT77]

Thanks, i'm altering my diet also. Does anyone have any useful info about using the machines?

[balders118]

Machine weights are okay, free weights are better. If you are uncertain about correct techniques with free weights, ask your instructor about them when you can and get using them as soon as you can. If he tells you it is good to start on machine weights it's a cop out of doing some work! If you build up strength on machine weights you won't increase the stabalising muscles strength, or the neccesary motor control to stabalise a free weight which will make the transition to free weight harder, with a large drop in the weight you (think) you can lift.

Resistance training isn't as good as cardio for weight loss, less calories are burnt. However a combination of cardio and weights is the best way to get lean, and stay lean. By increasing muscle mass you will improve your muscular definition and posture etc. By increasing muscle size you will also increase your resting metabolism, meaning you will be burning more calories at rest - this helps keep weight off when you lapse!!

As far as what machine you should be doing (until you start using proper free weights!) go for the big, compound exercises. I'd imagine most gyms will have a leg press, chest press, shoulder press, lat pull down and a row of some sort. Focus on these ones to start. More isolated movement (like tricep extensions) aren't really any use for the kind of training your looking at (or for most kinds of training tbh).

P.S. Ignore fat burning settings on cardio machines, they are a load of rubbish. They're either just an easy program, or rely on (useless) MAX HR calculations and (useless) HR moniters. Set yourself up with 10-20 mins or so of steady intervals, or a pyramid style program.

Edited by balders118 on Monday 15th August 17:21

[BenM77]

The 3 machines I would use are

Chest press
Lat pull down
Leg press

Then use some dumbbells for shoulder press and some curls.

Do the weights before the cardio.

Good luck with your goals

Ben

[AndyT77]

Thanks, how many reps at a time should i be looking at as a guide?

[BenM77]

Nothing wrong with the good old 3x10 to start, with one min rest between sets.

Progressive failure means once you can do 3 sets of 10 with good form then increase the weight and start again.

Ben

[AndyT77]

Thanks for the input. Just got back around an hour ago. I did the following:

15 mins on a cross trainer
15 mins on a bike
2000 meters on a rowing machine
2km walk at 6.6km per hour

I then used various resistance machines, including;

Squats 3 sets x 15 reps
Leg curls 3 sets x 15 reps
Chest press 3 sets x 15 reps
Shoulder press 3 sets x 15 reps
Ab crunch 3 sets x 15 reps

Will do for a start, got my appointment on Sunday AM to get a program sorted.