Ok, Gym Rats. I Need Advice!

[Lissa 2,631]

So, I signed up for Planet Fitness this week and I've been hitting it pretty hard with a friend. I need to know whether I should continue my high reps, low weights philosophy or start working on higher weights. I've read a couple of posters talking about working to muscle fatigue, which I'm willing to do. What I'm looking for, though, is what's the most efficient way to get the maximum benefit out of my gym membership?

Should I be concentrating on the regular weight machines, or doing the 30 minute circuit? Should I instead use the free weights? I like the machines because they seem to be designed to make the user do the exercise properly. I'm still doing my 30 minutes of cardio per day, plus I've added in at least 20 flights of stairs (10 up, 10 down) daily.

Help me out, oh Exercise Gurus, please?!

[deltadawn817 106]

I am a believer on it depends on the look you are going for. If you want long lean muscles go for light weight reps and if you would like to bulk up a little like your arm increase weight.

[FluffyBleu76 32]

In the past, I have actually worked as a trainer and the best advice I could give you is to take advantage of the free, one-time consultation with a Personal Trainer. If your membership doesn't offer that, ask about meeting with one for 1 session. If you meet with a trainer, they can personalize your work out with an Exercise Rx. They also have tools that can tell you what your lean muscle mass to fatty mass is (Far more accurate than the old BMI. Even when I was fit, I always had a high BMI.). Meet with a pro so you can get the optimal results!

[FluffyBleu76 32]

One more thing, ExRx are designed with your goals and ability in mind. For example, the person who suffers from Rheumatoid Arthritis would not do the same workout as a person who has hypertension or just under went cardiac bypass surgery :-) The trainer can customize your plan.

[PdxMan 4,292]

Debella is correct. If you are wanting to add some muscle mass, increase the weight and work to fatigue. You should not be able to complete the 3 set of reps. When you can, bump the weight. Adding muscle mass will take up some of the space the fat took thereby decreasing the amount of extra skin.

I would start with the machines first to get the correct motions down. Move slow, steady and consistent. Once you are able to move up to the next weight level using machines, then try to integrate free weights where you can. Depending on your gym, you may not have a lot of options.

[Lissa 2,631]

Debella, I want long lean muscles, not the body builder look.

Fluffy, I'll check into that when I'm there in the morning. I don't know if it's included in my membership.

It took me nearly an hour to work through all the regular machines today. That was my second time using them, so I was careful to go slowly and establish my baselines for them. I think I'd like to switch to 30 minutes on the bike and then the 30 minute routine every day, but not sure if that's good or bad since there is cardio included in teh 30 minute routine.

[Lissa 2,631]

Thanks, PDX! That's what I was thinking, but wanted to confirm. I've kind of hodge-podged together everything you guys have said over the last few months, but wanted to clarify before I do damage that I can't undo. And I certainly don't want to waste my daily workout time doing exercises that are going to interfere with what I'm trying to accomplish.

LOL, I want to look more like a stripper than a body builder. Kapish?

[BlackBerryJuice 349]

I kind of think the whole low weight vs. high weight thing is BS. I think ouroborous made a good thread about it a few months ago, with some good examples. I lifted heavy for years, but the one year I put on ridiculous muscle mass was when I seriously got into competitive boxing, which involves zero weight training, but is like textbook high reps (pounding the bag for hours and lots of push-ups/crunches). The only difference is that with low weight, you won't improve your strength, which to me at least is 1/2 the equation.

[Lissa 2,631]

Blackberry, that's a good point, but I was so weak to start with that I feel like I've improved my strength exponentially. I know that I'm ready to move on to the next phase, as has been proven by my friend's endurance versus mine. She's "normal weight", but has no muscle mass. We did our body measurements today and I'm an inch smaller than her everywhere except my hips, but I have more endurance for cardio and for weight lifting. I'm not sure who is leading who in this particular adventure.

Does improving my strength have good/bad implications for metabolism? Should I be concentrating on that? I knew I'd have more questions as you all gave me answers! I'm just not even sure what the right questions are.. and I'll be looking for that thread from Ourborous. I think I read it at the time, but I need a refresher.

[lsereno 2,525]

One advantage to free weights is that you generally are working more muscle groups at a time to maintain balance and complete the correct motion. The machines limit your movement, so you don't have to balance as much or work as hard on the other side of the movement. But it's easier to hurt yourself with free weights by moving incorrectly.

Does your gym offer exercise classes too? I enjoy Body Pump classes at my gym. it's choreographed strength training using free weights. It includes a warm up, an exercise set for each of the major muscle groups, and a stretch at the end. Class takes an hour. As your strength improves, you add more weight.

Lynda

[Lissa 2,631]

Lsereno, Nope, they don't offer exercise classes, but it's a good basic gym and it's cheaper to use it for a year than to buy my own bike OR treadmill.

Benjamin, Thanks for that info. I'm really looking to step things up a notch. My surgeon is thrilled that I've lost as much as I have, but I'm not ready to settle for less than goal, and MY goal, not his goal. I just don't want to look like I melted when I get to goal.

[Mr_Worm 129]

For me, weight training to keep the body toned was most important. This ment no so much on the cardio. Also for guys like me, I wanted to prevent the muscle mass loss so I wouldn't become a weakling..

[Lissa 2,631]

Oh, Mr. Worm, I have to do 30 minutes of cardio a day, non-negotiable. My doctor will put me back on a med I don't want to take if I don't keep up with the cardio. He's an old meanie-head! LOL

[coops 1,790]

Hiya Lisa,

I;mm no expert, and from what I can gather, you are doing really well with your exercise. If I were you I would ramp it up a little... increase the weights slightly and then increase the reps. Don't be afraid of the weight, it will take a log of weight and a lot of useage to really bulk up!! I would also alternate your cardio with your weight training... this way your body won't get used to the exercise and become complacent. I also feel, and again I am no expert, that this will get you the best results.

Good luck on the new stage of 'you' ... let us know what you decide and how you get on =]

[Lissa 2,631]

Thanks, Coops! I'm required to do the daily cardio, but you should see how much my EKG has improved! That's sexy in and of itself, if you know how to read it!

I am going to continue the low weight, high reps for now. I'm also going to add in more calisthenics like lunges, squats and sit ups for the problem areas. Hopefully, as I progress I will be able to see more improvement in the areas that really bother me, but I want to kick start the weight loss again. I know I have to increase what I'm doing to make that happen.

I'll never be Lil Miss Diva on exercise, but I definitely want to continue to build on the foundation I've built. Since I injured myself last week, though, I figured it was time to get some expert advice from those who have gone before me. You guys have, once again, come through for me! Thanks!!!