Beginner with a long way to go

[Itscurtainsforyou]

Hi there - looking for some advice if possible.

I have a lot of weight to lose, I'm unfit and need to tone up considerably. I joined a gym about 4 weeks ago, manage to go twice a week, plus a pilates class, plus swimming if I can fit it in.

In the gym I've been doing a start-up programme of mixed intensities on the treadmill, cross trainer and exercise bike. Although I think it's making a difference in that I'm not as exhausted as when I started, it's had no impact on my shape or weight and I'm a bit disappointed.

I'm going to ask about doing some weight training next time I'm there. I can't do anything too high impact (running, aerobics etc) at least until I've lost a bit of weight as I've had problems with my hips/knees/back in the past.

Can anyone think of anything else I can be doing? I feel like I'm wasting my time a bit if I see no results

TIA

I hired a personal trainer.

Warm up exercises,

15 minutes exercise bike

60 minutes treadmill

15 minutes cross trainer

30 minutes exercise bike.

Every two days I went around the weight training machines

I was 25 stones when I started and I lost 6 stones in 12 months.

Put it all back on.

Thank you. Sorry you put it back on though. Did you stop exercising?

Just keep at it OP, it's a long term project, exercise needs to be a way of life to be effective.
Even though you cant see any changes there are beneficial changes in your body when you take regular exercise.
things are happening under the bonnet which will eventually become apparent via improvements to the bodywork

4 weeks is really not long, and you should aim To lose weight slowly.

Keep going and see How you feel after a few months. I'm sure you will see a difference as Well as feelling better.

Definitely look into weights, low reps, as heavy as you can. Maybe look at new rules of weightlifting for women or 5x5 stronglifts.

For weightloss I'd suggest joining myfitnesspal.com and tracking your calories for a bit, ime is really easy to eat more when you're exercising regularly! Weight loss is often said to be 70% diet and 30% exercise, but the more exercise you do the more 'toned' and healthy you'll be so it's worth doing.

Take measurements and pictures as well as weighing. You will see a difference soon :)

Yes and eating healthily. Christmas came and I couldn't get back on track.

Thanks all - I shall keep at it

It took me a while to realise, but the crux of the matter of losing weight is that you do have to eat less. Once you accept that then you'll start to lose weight. I don't mean that you have to be hungry, but you do have to stop eating far too much, which was what I was doing.
Try practicing eating until the point where you feel satisfied, and not starting to eat in the first place until you feel hungry. It takes practice but once you've got the hang of it, your body will tell you what you need and how much.

And exercise is obviously great and makes you feel brilliant too! I find I'm much more likely to eat well and not binge if I'm doing regular exercise

Hi OP.

I think that a month is still very early days- I'd be expecting to see visible differences within about 3 months. You will hopefully feel better before then though! I'm guessing that you're looking at changing your diet also? Obviously the most gains can be made there.

For me, exercise really clicked when I found a form of exercise I enjoyed. It's not a chore- I really look forward to it. If you're thinking about weight training, I can heartily recommend Body Pump classes. I started them in mid December and am now seeing a noticeable change in my figure. I'd also recommend aqua aerobics if you want something low impact for the time being. Good luck!!

Yes, adding in some resistance training should help. Plus, if you make sure you use proper form it should strengthen your body so that you are less prone to injury.

High weights, low reps are said to be the key to building muscle, but until you are a bit more confident in the gym then bodypump (lower weight, high reps) is a good way to get used to weights.

Keep an eye on what you eat as it is easy to start over eating when you join a gym. Even if you go really hard, two hours of cardio in the gym is probably only burning about 1000 cals. What about setting my fitness pal to maintain weight for sedentary and not eat back the exercise calories? Hope that makes sense!

Plus remember the exercise will be making you fitter. Working out should be more about your health really.