Two sessions a week at the gym - when can I expect to see results?

i do walking fast up a steep gradient at gym
treadddy goes right up to 10 and i walk at a pretty fast 7.2
is knackering and i have fab legs to boot

cornsilk, if you google images of pro natural (ie non steroid users) female bodybuilders then you cannot describe them as bulky, their overall dress size looks tiny. Yes they look overly muscular but I imagine that's because they have dieted to such a low body fat percentage so that you can see all the definition.

And yes, 90% of weight loss is achieved in the kitchen, but through long term, healthy food choices, not low calorie restrictive diets which can do more harm than good.

But they are right, you can't just exercise and eat whatever you want, you will just be fit and overweight (which is entirely possible)

If you can possibly bring yourself to run, it is the most effective exercise.

Otherwise heaps of (fast!) walking.

runnign doesnt do it for everyone though
mates who have done marathons say no diff

fatsatsuma

I have NEVER Posted on the weight loss boards so not invading from anywhere .

Even if you are primarily trying to tone up you still need to watch your diet.

80% of weight loss comes from nutritional changes only 20%ish from excercise.

If you are slim and just looking to get a bit more sleek and athletic then just gym will tone and redistribute.
If you want to slim and tone you have to look at nutrition too.

My one big advice: Start running. In the gym, on the treadmill, as part of your gym program.

BUPA and C25K programs get you running with interval training, over a period of time, starting with "1 min running + 2 min walking" kind of gentle introduction.

I have done many different kinds of sports and been going to the gym over many years, but nothing has changed my body as quickly and visibly as running. I heartily recommend it.

you wont though
we have tried that that is why we are telling you
you dont go to the gym and lose through that alone
or maybe you ony waqnt us to agree with you?

No, you will not bulk up, you will be smaller, leaner and tighter. I don't know a great deal about this, have only been lifting for three months but in that time have dropped two dress sizes. It is actually really hard for women to build muscle. Increasing the number of repetitions merely increases the muscles endurance, not it's strength and if the muscles don't grow then they won't look any different to the way they do now.

Yes, you do get bigger muscles - but you'd have to be doing serious training to end up looking like a bodybuilder type! Lifting heavier weights is a great way to train - but you have to have the right technique or you could very well injure yourself - and you have to work your way up to it. A combination of cardio and weights is the ideal way to train.

If you lift heavy weights do you not get big muscles?I always thought that you had to do lots of smaller weight repetitions to tone up.That'swhat I was told by a trainer anyway. I must have been doing it wrong all this time arrrgh!

Fatsatsuma - Lostgirl has given you some really good advice. If you can afford it, try a couple of personal trainer sessions at your gym. They'll get you using free weights with the right technique - they are tonnes better for an allover work out when you use the gym (as you have to engage leg muscles, gluts, abs etc when lifting weights with your arms). They should also draw you up a gym programme that is progressive which you can use. The problem with advising on line is that technique is actually v important with lots of weight/pilates type exercise.

Few almonds and cubes of cheese or sliced turkey/ham on rye bread are good post gym snacks too.

And sorry if you felt like you were being nagged to diet by the earlier responses (if you look back you'll see my advice was similar to lostgirls in terms of actually up the sessions and watch what you eat post gym) - that really wasnt my intention.

Yes, try upping the weight. I use free weights so it's easier to just add a lb or 2 and gradually increase the weight. It is harder with the machines as they generally go up in 5's or 10's which is a much bigger jump. Increase the weight to the next increment and try doing 3 sets of 8 perhaps. Keep a log of how much you lift and how many reps you manage to do in each set so the next time you go you might try 20kg, and manage 8 reps the first set 8 the second and then only 5 in your final set. On your next visit you aim to increase the number you can do in your final set and when you can complete all the reps required then up the weight again, if that makes sense? It is really satisfying to see your progress on paper.

Keep at it with the plank, is a great exercise. Try aiming for three sets of 20 seconds, and then when you've achieved it increase the time.

High protein snacks that have been suggested to me are cottage cheese or small handful of almonds and pecans with raisins, apple dipped in peanut butter, rice cakes with swiss cheese and ham, or you can use protein shakes or bars (£££). I am far too fussy to eat things like that and generally snack on a few crackers with chicken/lean ham or hard boiled eggs which I love

Hope you start to see results in a few weeks. Push ups are great to include as well, do not do them on your knees, if you can't do full military style ones then start with your hands on a wall/bench/chair/step whichever you can manage and as you build up strength drop down to something lower so you are gradually putting more weight on your arms and less on your feet. These work wonders for shoulders arms and chest. The best thing about lifting is that I am now finding I have to eat more to stop losing weight, soooooo much better than dieting! Enjoy and good luck

If you are training properly then you will see a difference in the next seven weeks, especially if you are also eating in a healthy fashion.

If you can, go three times a week as suggested, always leaving a day in between for your muscles to recover. Do a 10 minute warm up to raise your heart rate, get your muscles moving and then do your weights first. Make sure you are lifting heavy enough, if you can do more than 12 reps with good form then you need to put the weight up. Only rest for about 60 seconds in between sets. Lifting heavy weights will really raise your heat rate, trust me, and the 60 seconds rest gives your muscles time to recover but is short enough to keep your heart rate up. Once you have done your weights, then do 20 minutes of high intensity interval training so for example if you were on the treadmill you would jog for 2 minutes, sprint for one minute and so on, then cool down and stretch. Try and have a high protein snack or meal within an hour of finishing.

Do you just use machines at the gym? Do not under estimate exercises like weighted squats and lunges, the plank, step ups, prone jackknife, prone cobra etc.

If you are going to 'diet' then only cut about 300 calories a day, anymore than this will actually have the opposite effect than the one you want as the aim with weight training is to increase your metabolism and when you severely restrict your diet then you are slowing it down. Do make sure you are eating enough protein throughout the day so that you are 'fueling' your muscles, they won't get stronger without it!

Sorry, long post, hope there was something vaguely useful to you in it!

mothersmilk

To be honest you won't see much different on that unless you are dieting in some form. I did 1500 cals a day and 6 sessions of aerobics a week when I was losing weight and saw a massive difference in 5 weeks. You say you are cutting the crap but in your cals in are no less than your cals out you won't see much difference although you may feel fitter.

I always find the problem with the gym is that you don't push yourself hard enough.

ah shite im mean

excuse spelling iv treated myself to a bottle of red {blush}

id say 3+ workouts a week on your days off can you do an hour power walk maybe? as far as food after a work out how about a salad with lots of protien chiken or something grilled meat maybe? i find im quite satisfyinly full after that. you should see results. and around all the other stuff try to be more active iv found just thinking befor i do things eg. gettting in the car can i walk? can i cycle with the kids?(child seat and trailer in toe best things iv ever bought for weight loss) anyways hope it helps

You will see results in 10 weeks - but you'd see more results, and quicker, if you upped the sessions and watched what you eat post work out (protein is good post work out for the muscles rather than too many carbs and is also quite filling). I guess it depends on how much of a change in your body you want to see by your special holiday time.