Resistance Training to lose weight
Discussion
I used to be around 85kgs but I ballooned to 115, for the past few months I have been on a strict calorie controlled diet of max 1500 a day and coupled it with cycling and walking. I am now down to 105 and its going down slowly.
It's worth mentioning that in the past I have gone down from 110+ down to 85 before using the same combination of calorie control + walking six miles/day.
I have zero experience of anything in a gym. I can use a running and cycling machine but I don't know anything else at all. I looked on youtube and found the following video
https://www.youtube.com/watch?v=WIHy-ZnSndA
It seems easy to follow, I can do it easily at home would this be the correct way to continue to lose weight? Or should I stick to cycling and walking?
My number one aim is to get down to at least 90kg more than anything else.
It's worth mentioning that in the past I have gone down from 110+ down to 85 before using the same combination of calorie control + walking six miles/day.
I have zero experience of anything in a gym. I can use a running and cycling machine but I don't know anything else at all. I looked on youtube and found the following video
https://www.youtube.com/watch?v=WIHy-ZnSndA
It seems easy to follow, I can do it easily at home would this be the correct way to continue to lose weight? Or should I stick to cycling and walking?
My number one aim is to get down to at least 90kg more than anything else.
Smurfsarepeopletoo said:
Then you will want to ignore the scales and concentrate on the correct calorie deficit, and a good weight training regime alongside some cardio excercise.
Work out how many times you can make it to the gym, and then you can put a good routine together from there, if its 3 days a week, do a push, a pull and a legs session, if you can go more, you can then break it down even more, but dont forget the legs.
If your able to train compound excercises, these areyour bang for buck excercises, i.e. Deadlift, squats, as they work multiple muscle groups.
You might wanna set your rep ranges something like, 2 sets on each excercise, 12 - 15 reps on the first set, and then 10 - 12 on the second set, with the weight being sufficient that you fail somewhere between the 12-15 and the 10-12, the lower reps need to be a heavier weight.
When you find that you can do 15 reps with the weight, then increase the weight, and so on and so forth.
At the moment I can make it 7 days a week (I have a gym a few floors up), Work out how many times you can make it to the gym, and then you can put a good routine together from there, if its 3 days a week, do a push, a pull and a legs session, if you can go more, you can then break it down even more, but dont forget the legs.
If your able to train compound excercises, these areyour bang for buck excercises, i.e. Deadlift, squats, as they work multiple muscle groups.
You might wanna set your rep ranges something like, 2 sets on each excercise, 12 - 15 reps on the first set, and then 10 - 12 on the second set, with the weight being sufficient that you fail somewhere between the 12-15 and the 10-12, the lower reps need to be a heavier weight.
When you find that you can do 15 reps with the weight, then increase the weight, and so on and so forth.
I really don't know what any the stuff you said means. I dont know what a rep set is. Or a compound exercise.
I have had a look on youtube for rep set and it all looks daunting for someone who knows nothing. Annoyingly I can't book a PT where I am either due to covid.
Smurfsarepeopletoo said:
You dont want to do 7 days, you need rest days, 3 or 4 should be sufficient to start with.
A Rep is a movement of the weight, so if you did 1 push up, that is 1 rep, if you are doing 2 lots of 12 push ups, then 12 push ups is a set.
A compound excercise is an excercise that uses multiple muscle groups, and an isolation excercise uses 1 muscle group.
So a Deadlift is a compound excercise, it uses the legs, back, arms, shoulders, and pretty much every other muscle in your body.
A bicep curl is an isolation excercise as it pretty much just uses the biceps.
Should I do my cycling and walking seven days? as that’s what I’ve been doing so farA Rep is a movement of the weight, so if you did 1 push up, that is 1 rep, if you are doing 2 lots of 12 push ups, then 12 push ups is a set.
A compound excercise is an excercise that uses multiple muscle groups, and an isolation excercise uses 1 muscle group.
So a Deadlift is a compound excercise, it uses the legs, back, arms, shoulders, and pretty much every other muscle in your body.
A bicep curl is an isolation excercise as it pretty much just uses the biceps.
craig_m67 said:
I’m doing exactly the same thing
Trying to get back down to 85kg from 110kg blow out.
Walking 14km, 6days a week. Counting cals., keto worked for me (before)
That said I’m very bored (walking) and motivation is low due to a painful breakup with long term GF
I’ve done it before (weight loss) so know it’s possible.
Very interested in the weight/resistance training part
How long did it take you to balloon up? It’s amazing how one can end up on such a state.Trying to get back down to 85kg from 110kg blow out.
Walking 14km, 6days a week. Counting cals., keto worked for me (before)
That said I’m very bored (walking) and motivation is low due to a painful breakup with long term GF
I’ve done it before (weight loss) so know it’s possible.
Very interested in the weight/resistance training part
Edited by craig_m67 on Tuesday 8th September 12:19
It started affecting my life and I could’nt even enjoy the things that I used to.
I don't know if anyone is interested but I managed to get down to 99kg
I was going to the Gym 3 times a week doing various exercised until they closed (annoyingly they will continue to be closed until after xmas I think) so I am doing some walking and exercise.
It's dropping off slowly.
I was going to the Gym 3 times a week doing various exercised until they closed (annoyingly they will continue to be closed until after xmas I think) so I am doing some walking and exercise.
It's dropping off slowly.
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