[Snatch]

Hi All

I recently joined the local gym in an attempt to drop a little weight (maybe a stone) then increase muscle..Overall for a 37 year old i'm not in terrible shape but could do with trimming down and a little extra muscle (wouldn't we all!)..

Anyway, i'm determined to do this but recent attempts over the years have resulted in the following -

week 1, 2 - 3-4 times a week
week 3 - 3 times a week
week 4 - twice a week

and you see the pattern emerging..
I have an ipod so that will help. I am also going alone (not sure if thats good or bad - i tend to find i can get more done this way)..

How do you stay focused for the long haul?

Thanks

[Stoatman]

Do you enjoy the gym ?

If you dont actually like it and find it a pain to go its always difficult to stay focused.

Maybe set some goals , vary your routine alot . Could you get a gym buddy ?

Failing that just have the rocky theme music on repeat .!

[Dancook]

In the past I've gone to the gym with a half hearted approach, and it wasn't till I started setting goals and taking it more seriously did I keep with it.

My current goal is to reach about 10% bodyfat before I start to build more muscle.

I go to the gym mon/tues/wed/thurs and then sat or sun.

Wednesday nights I watch the apprentice and do 45mins cardio on the bike resulting in about 600 calories burnt (according to the bike..)

Other times I do cardio I take my PSP with me and watch films or episodes - I'm watching the UK office at the moment.

Heavy weight lifting in front of the mirror, and watching your muscle is usually enough motivation to keep you going.

I do go with my girlfriend, I do find it easier to stay longer if she's there - though we do different things so we are not distracting each other.

[oj0]

You probably just need some protein shakes, that normally works for anything fitness related ...

No seriously, as mentioned try setting yourself some goals but work out how you're gonna get there. Knowing what to do before you get there is often enough motivation to get you in the mood.

If you wanna lose weight then work out how you're gonna do it by doing some reading around the subject. There really is more to losing weight then either starving yourself silly or running for 10 hours a week on a treadmill, either of which would put you off the gym for life!

[Desmo]

I do weights twice a week at the gym and then chuck in my cardio 3-4 times a week but that's not set. Sometimes I'll run at the gym, sometimes I'll be out on the bike. Other times it will just be for a long walk.

Keep some of your gym routine set, but make the rest flexible if you can. You might find it helps that you're not "tied" to the gym each evening

[Iccz]

As mentioned a training partner is sometimes the best way to keep yourself going on this if you dont have the selfmotivation.

Sometimes the worst thing to do when going to the gym etc is to monitor your weight and look at your body constantly, as you don't see much change in the first few weeks, this can often have a huge psychological impact on you.


I understand what you're saying though, the Gym is one of them things... and most people often drop things in the middle of them, the main problem people have is the Gym is a chore, it's not fun and its not something that they want to do.

The main thing is you have to focus on your goals and work a routine around your goal, if you want to see some results focus on the big muscle groups first, do some warmup on a treadmill or cycle and then go use the equipment, if you're unsure on how to use it ask a member of staff etc.
About focusing on goals... set yourself a goal first, if you want to lose weight then go for a diet and workout to suit accordingly, if you want to just sort your body shape, muscle mass and bodyfat % out then diet and work out accordingly, if you do want to lose weight, set a certain weight goal, not a "maybe a stone".

Most people that regular a gym will have set days for set muscle groups, something like:
Chest/Tri's
Back/Bi's/Ab's
Shoulders/Legs

Obviously you can do it to suit but that's a good grouping for a 3 day work out.

Motivation for a lot of people can be a huge problem with the gym and sometimes is a sign that maybe you should try something else such as swimming or another sport that might help you reach your goal and build up a bit of motivation for it so you can then work the gym a bit better.

[Steven]

I don't see a problem. So you give yourself time off one week out of the four...

[Dancook]

Originally Posted by LFC_SL

I don't see a problem. So you give yourself time off one week out of the four...

I do believe, he's pointing out his drop in motivation and that on the fifth week he doesn't go 3-4 times a week.. but gradually trails off.

[mushk1n]

I read in mens health that it takes 30 days to get into a good habbit, go every day for a month, then you will be so use to going and it will just become part of your every day routine (take weekends off as rest days though after the 30 day period).

I do very little cardio and mainly weights, but this will also burn loads of calories as weight lifting takes loads of energy to do. I have to eat a massive amount of carbs and take loads of shakes to stop me getting too thin. So if you find running or cardio a pain, maybe stick to the weights? with a 10 minute cardio warm-down at the end of the session.

Hope that helps,

Josh

[Iccz]

Originally Posted by mushk1n

I read in mens health that it takes 30 days to get into a good habbit, go every day for a month, then you will be so use to going and it will just become part of your every day routine (take weekends off as rest days though after the 30 day period).

Do Men's Health really suggest this?
Surely that is dangerous advice that is likely to result in people getting injured?

The human body requires rest, especially when it is not used to regular workouts, I find it hard to believe such a reputable magazine would suggest something like this

[Dancook]

Originally Posted by mushk1n

I do very little cardio and mainly weights, but this will also burn loads of calories as weight lifting takes loads of energy to do.

Weights will also help preserve muscle mass along with a good diet.

It's very possible lose both muscle and fat if you don't do your research and eat properly.

[oj0]

I feel that the OP was more concerned about how to stay motivated rather than specific goals although all the advice given is useful information to base his own knowledge on.

The ultimate key to success is knowing what you need to do rather than following others instructions as we are all very different.

[oj0]

Originally Posted by Iccz

Do Men's Health really suggest this?
Surely that is dangerous advice that is likely to result in people getting injured?

The human body requires rest, especially when it is not used to regular workouts, I find it hard to believe such a reputable magazine would suggest something like this

Agreed, that is truly shocking advice. Someone new to the gym should look at doing weights no more than 3 times a week (Mon, Wed, Fri is a good start) when first starting out especially as your body isn't used to the huge amount of stress you will be placing it under. Besides that, when I first started lifting weights my muscles would be sore for several days afterwards, it was only after around 6 months of solid training where I perfected my form and strengthened my muscles to the point where it was fatigue and not pain.

Edit: please realise that this advice pertains to weighs more so. Feel free to introduce cardio more often but begin by taking it easy to increase fitness levels

[Naaktgeboren]

I cannot believe Mens Health would endorse that routine, I demand proof

2 times a week and maybe 3 is recommended, any more than that would result in your body not getting the rest time it needs in order benefit from the exercise.

[Iccz]

Originally Posted by oj0

I feel that the OP was more concerned about how to stay motivated rather than specific goals although all the advice given is useful information to base his own knowledge on.

The ultimate key to success is knowing what you need to do rather than following others instructions as we are all very different.

I believe setting specific goals is part of the way to making self-motivation easier. But as you say you do need to know what you as in individual need to do to hit these goals and stay motivated.

Originally Posted by CloggyNL

I cannot believe Mens Health would endorse that routine, I demand proof

2 times a week and maybe 3 is recommended, any more than that would result in your body not getting the rest time it needs in order benefit from the exercise.

Oh dear you changed your avatar, I didn't recognise you!


Yeah 2 - 3 is a good starting amount that way your muscles have the time to rest which is key to growth, I'd also like to see the article and their reasoning to going every day for a month. I just can't believe that they'd publish such dangerous (mis)information.

[Dancook]

Originally Posted by CloggyNL

I cannot believe Mens Health would endorse that routine, I demand proof

2 times a week and maybe 3 is recommended, any more than that would result in your body not getting the rest time it needs in order benefit from the exercise.

Not that I fully believe it myself, but perhaps they are suggesting something ike

Muscle Group A, Cardio, Muscle group B, Cardio, Muscle Group C, Cardio, Muscle Group A.. continue cycle

Would each muscle group still get adequate rest?

[Naaktgeboren]

Originally Posted by Iccz

Oh dear you changed your avatar, I didn't recognise you!

Yep, the Joker cat has had it's moment, I asked my son to choose a replacement and I was NOT going to use a pair of pants (which was his first suggestion)

[Snatch]

Thanks for all the responses..
I had a a pretty seriously knee injury approx 7 years ago (crutiate knee ligament damage) which required extensive surgery which didn't go well. I then had another 4 ops to try and correct this..eventually the new surgeon just cut the reconstructed liagment and i was back to square 1 (with loads of scar tissue!). It was cut because the recon was milliemeters too short thus giving me fullk extension issues.
This has mean't any cutting action sports (suden twisting on knee) like football, squash, snowboarding etc are now out of the question..
Even running on the knee can be very sore as even now i have problems with full extension, so i am limited to gym work like the cross trainer, cyclings, weighs etc..Hence this question..I would love to be doing a sport i actually enjoy like football, but alas...
I take on board what you have said, and will come up with a structured (yet varied) routine to keep things interesting..
The only reason i asked is most people must have joined a gym at some point where they have slowly lost interest paying monthly for a service they didn't use..

[oj0]

Originally Posted by cheekyboy_123

Thanks for all the responses..
I had a a pretty seriously knee injury approx 7 years ago (crutiate knee ligament damage) which required extensive surgery which didn't go well. I then had another 4 ops to try and correct this..eventually the new surgeon just cut the reconstructed liagment and i was back to square 1 (with loads of scar tissue!). It was cut because the recon was milliemeters too short thus giving me fullk extension issues.
This has mean't any cutting action sports (suden twisting on knee) like football, squash, snowboarding etc are now out of the question..
Even running on the knee can be very sore as even now i have problems with full extension, so i am limited to gym work like the cross trainer, cyclings, weighs etc..Hence this question..I would love to be doing a sport i actually enjoy like football, but alas...
I take on board what you have said, and will come up with a structured (yet varied) routine to keep things interesting..
The only reason i asked is most people must have joined a gym at some point where they have slowly lost interest paying monthly for a service they didn't use..

I feel your pain but remember that there is a lot of low impact cardio you can do to get your fitness on track and burn a few extra calories.

As some of the guys previously have pointed to though, an intense freeweight session can burn more calories than cardio and a lot of the time it is more enjoyable. There is a certain feeling of satisfaction at either seeing your muscles in the mirror or knowing that you have just produced a personal best lift for something.

Try and find a 3 day split you can do for your muscles which incorporates some compound movements as this will train your body quicker than isolation exercises. Once you know how you are reacting to this situation then you can take it from there on whether you want to push on and lift more or just work at cutting some extra pounds.

(Apologies if I have said anything that goes over your head, remember Google is your friend!)

[Iccz]

Originally Posted by Dancook

Not that I fully believe it myself, but perhaps they are suggesting something ike

Muscle Group A, Cardio, Muscle group B, Cardio, Muscle Group C, Cardio, Muscle Group A.. continue cycle

Would each muscle group still get adequate rest?

Certain types of cardio use the muscles groups which do not give them rest, especially when starting out and conditioning your body, the rest part is just as important as the training.



OP with regards to the injury, consult your GP and a professional at the Gym, you will be able to do a lot of work on your knee to condition it which will have a multitude of benefits, this can also be used as part of your motivation - the fact that it will, providing you work it right - help reduce problems you might get with it in the future.

[Dancook]

OP - Does your gym have a swimming pool? that could be a good way to keep it interesting, assuming you are ok to swim with your leg.

[andrewjh009]

Originally Posted by Desmo

I do weights twice a week at the gym and then chuck in my cardio 3-4 times a week but that's not set. Sometimes I'll run at the gym, sometimes I'll be out on the bike. Other times it will just be for a long walk.

Keep some of your gym routine set, but make the rest flexible if you can. You might find it helps that you're not "tied" to the gym each evening

Waht about diet, as much as i try i just cant seem to quit sweets and coca cola and those chicken tikka ready meals.

[Desmo]

Originally Posted by mushk1n

I read in mens health

Put the Mens Health down....it's like reading Viz

[Dancook]

Originally Posted by andrewjh009

Waht about diet, as much as i try i just cant seem to quit sweets and coca cola and those chicken tikka ready meals.

I used to be a big sweet fan!

Counting calories did it for me When i realised how many calories were in a 'share' bag.. I stopped eating them!

I know each day I'm restricted to a certain amount of calories if I want to maintain a loss in fat, and sweets are just too many calories with no nutrious value.

I do however on occasion still eat sweets, but it's like once a fortnight I might have a chocolate bar, or I'll have a small bag of pic a mix once every couple of months I go to the cinema.

You can get coke zero, diet coke, pepsi max, all have no sugar or calories. Or a better alternative would be water

I haven't had a ready meal in a long while! make your own curry

[Iccz]

Originally Posted by andrewjh009

Waht about diet, as much as i try i just cant seem to quit sweets and coca cola and those chicken tikka ready meals.

You should check out some recipe websites and books for easy to make chicken tikka, you'd be surprised at how easy they are to do and how much better they taste, also things like Stir Fry are so simple to do, quick and so much better for you than microwave meals.

I still eat sweets though they're into consideration with my diet and I don't go crazy with them, i've found that eating a variety nuts is a great substitute for a chocolate bar or back of sweets.

I used to eat at least 2/3 microwave meals a week, now I don't have any and i'm enjoying my food a lot lot more.
You'd be surprised how easy it is to cook and eat healthier

Originally Posted by Dancook

You can get coke zero, diet coke, pepsi max, all have no sugar or calories. Or a better alternative would be water

Such drinks still contain aspartame, which are said to lead to health problems, I used to drink Pepsi Max until reading numerous studies and reports on it. Water for me thank you!

[Desmo]

Originally Posted by andrewjh009

Waht about diet, as much as i try i just cant seem to quit sweets and coca cola and those chicken tikka ready meals.

Depends how serious you want to get really. There's nothing wrong with sweets and fizzy drink if it's part of a generally healthy diet. As for me, I rarely eat these types of thing now. Although I'm still a sucker for chocolate, when I'm on a cut I can drop it completely. It IS hard, but for me the benefits are worth it.

So with your favourite things....cut down. You don't HAVE to cut out.

[Desmo]

On the cooking front, I'd recommend the Schwartz spice packets. Not sure what they're called, but you can get all different types. They're packs of spices and herbs so not full of sugars and other rubbish. On the back they list ingredients and cooking instructions....they really couldn't be easier and I think they're a brilliant step in the right direction for those looking to improve their diet

edit... These are the packs I meant... http://www.schwartz.co.uk/productdetail.cfm?id=11117

[Iccz]

Originally Posted by Desmo

On the cooking front, I'd recommend the Schwartz spice packets. Not sure what they're called, but you can get all different types. They're packs of spices and herbs so not full of sugars and other rubbish. On the back they list ingredients and cooking instructions....they really couldn't be easier and I think they're a brilliant step in the right direction for those looking to improve their diet

Absolutely agree with the Schwartz sachets!
Schwartz Product Landing

They have spices, sauces and seasonings for almost everything, I often get quite a mix up of them for quick easy meals!

[Dancook]

Originally Posted by Desmo

On the cooking front, I'd recommend the Schwartz spice packets. Not sure what they're called, but you can get all different types. They're packs of spices and herbs so not full of sugars and other rubbish. On the back they list ingredients and cooking instructions....they really couldn't be easier and I think they're a brilliant step in the right direction for those looking to improve their diet

I might have to look at them,

I've been using Patak's curry paste up to now..

Fry up onion and garlic, add meat marinated in the paste, the add can of chopped tomatoes.. pretty easy, but I could probably cut the calories with a spice packet.

Patak's Products. Patak's products - Jalfrezi Curry Paste

[mushk1n]

mens health didn't say go for 30 days in a row, that was me!

mens health only said it takes 30 days to get into a good habbit.

I'm not saying going every day and doing every muscle group. I'm saying, go ever day (weekends as an active rest day - jogging / swimming etc...), and doing different muscle groups on non-active rest days, these weights shouldn't be heavy, you should work on your stabilizing muscles for the first 6 weeks of your training, these should be done on balance balls with light weights.

Hope that clears it up.

Josh