Help and suggestions please

I just joined the gym 2 weeks ago. I'm in the process of losing weight and have a ways to go so far I'm down 34 lbs and things are starting to get jiggly so i thought i'd better get into the gym and work on that. These are the weights I do leg extensions, lower back extensions, chest press, leg curl, leg press, seated row, shoulder press, ab crunch machine, floor crunches and back extensions as well as treadmill, cross trainer and cardio class. Not sure if theres any other weights i should be doing any suggestion would be appreciated.

Hello,

First of all congratulations on losing 34lbs, and making the decision to

go to the gym. Lifting weights can definitley tighten up those problem areas.

I see from the exercises you listed you are using predominately machines.

While training we all know is good for us. Machines or not. But, f you want

optimal results for your fat loss goals free weights are the way to go.

Free weights allow the body to work as a system or in unison as the

body works in real life.

O.k. but how does that help your fat loss goals? Very simply, when your

body works as a system there is multiple muscles being used which means

tons of calories being burned which equals more fat being burned.

Machines groove your range of motion for each exercise. Consequently

balance, coordination, and proprioception suffers, not to mention less fat

being burned.

Here is a sample workout you can try:

Pushups
lunge
db shoulder press
db deadlift
plank hold for 1 minute
db squat


Perform 10 reps for each exercise for 20 minutes

take a 1 minute break between rounds.


Hope this helps.

Eric Bonilla

[Lazylifter]

Originally Posted by cindle

I just joined the gym 2 weeks ago. I'm in the process of losing weight and have a ways to go so far I'm down 34 lbs and things are starting to get jiggly so i thought i'd better get into the gym and work on that. These are the weights I do leg extensions, lower back extensions, chest press, leg curl, leg press, seated row, shoulder press, ab crunch machine, floor crunches and back extensions as well as treadmill, cross trainer and cardio class. Not sure if theres any other weights i should be doing any suggestion would be appreciated.

Hiya Cindle,

Sounds to me like you have made a pretty good start!

The three things I would surgest:
1) Make sure you are lifting enough weight to be pushing yourself.
2) Try to do the reps slowly.
3) Make sure your eating enough protein

I really enjoy weight training, hope you get into too

[ddktt]

Congrats to Cindle! WOW! Very inspiring.

Eric - Thank you for your very informative post. It helps keep me motivated when I know why I am doing things. I always wondered about why trainers give you non-machine routines. Now I know and I feel even more motivated to do the various routines I have on cards in my workout bag. I have to be my own trainer now which is why I am here.

Thanks, Kim