Experienced Exercisers... Advice Please!

[autumnleaves15]

I'm approaching a big birthday in a couple of months (30) and have made a lot of positive health changes the past few years (quit smoking, and latterly vaping, prioritise sleep, less takeaways).

I'm a slim size 8, no children but I have little tone and little strength.

I started the gym a month ago and I'm really enjoying it. It has done wonders for my mood and stress and energy levels. I go 3 times a week to a kettlebell/circuit class on a Monday then 2 other circuit/hiit classes which use deadlifts, TRX, kettlebells, assault bike. I suppose it's maybe a kind of CrossFit type class? I walk 2 evenings a week at a brisk pace for 30-45 mins. Occasionally at the weekend I will walk a few miles, go a 30 minute swim or just try to be active out and about.

I'd say my diet is decent. I eat breakfast, lunch and dinner. I try to eat protein with lunch and dinner. I don't snack on rubbish every day and only have a chocolate bar a couple of times a week when I really fancy it. I maybe eat one or two takeaways a month.

My goals are as follows:

• to gain muscle. I want to add some shape to my legs, smooth out lumpy bits, and get a very toned stomach.
• to lose 1.5-2% body fat.
• to get stronger generally, but especially my arms which are my weakest part, and be able to improve every month and see my weights increase over time.
• my actual weight doesn't bother me. I'd be content to gain weight.

I have a holiday booked for June and I want to be able to see somewhat of a difference by then.

Based on the above info could I ask:

1. Will I see visible changes within that time frame?

1. Are these classes 3 times a week enough or do I need to go more often or do something else? Gym on its own to lift weights? Is a PT worth it and how often?

1. Silly question... those who go more often than 3 times a week - do you wash your hair after every gym visit?!

Thank you in advance for any advice/suggestions!

I would suggest a bodypump class if your gym does that, unless the classes you do currently also target your upper arms. You should start seeing a difference very soon if you keep it up. Maybe measure your arms, torso etc so you can compare each month.

PTs are worth it, as they teach you what to do to achieve your goals and also how to lift correctly etc. some PTs allow you to split the session between 2 or 3 of you which would make jr cheaper.

I exercise 5 or 6 days a week and wash my hair about every other day - I time it for my sweatiest classes or after my longest runs. It depends on your hair, and how long it is though.

If I'm not washing my hair I put in dry shampoo before my gym session so it absorbs some of the sweat as it's produced

I've been to body pump before and quite liked it but found it quite long. The classes I currently do target all areas and are 30 or 45 minutes.

I wasn't sure if a class like that would be enough to change my body shape or build significant muscle to notice a difference. I was wondering if general gym use was my only option.

I really enjoy the classes but would love to be more confident using the gym on the days in between to enhance what I'm doing already but don't have the confidence to go alone eeeks!

I'll try dry shampoo beforehand! Annoyingly, my face doesn't really sweat but my scalp and back of my neck does.

I think 5 classes a week you should see a difference by June. I agree that pump is the best class which I’ve ever done for changing my body shape.....never done kettlebell class though. But pump is amazing. It’s either a 60 min or 45 min class for pump.

I go to the gym 6 days a week and wash my hair each time as otherwise it itches....I sweat a lot though.

Body Pump is excellent for beginners & changed my body shape when I did multiple classes a week, but I quickly got into proper weightlifting - rather than the high rep/low weight focus of classes, lifting heavy weights for fewer reps. This is the best way of toning and a PT can be more focused on this and advise you. Deadlifts, squats and bench press will tone your whole body, not just the arms, and it a great way of reducing body fat.

Weight lifting is your friend. Proper weight lifting with free weights though.

2 full body workouts a week focusing on heavy weights with some of your classes thrown in should do the trick.

Full body exercises like squats and deadlifts with a barbell & weights, lunges, pull ups, push ups etc. I would recommend booking in with a PT for a few sessions to learn the correct techniques and work out a starting weight. Lifting heavy means you can only do 6-8 reps at a time. I guarantee you can lift heavier than you think you can.

Pump will take longer to get the result you want. You won't be able to lift as heavy as it's all done so fast. I watch seasoned gym goers lose their form throughout the class and it'll only end up with injuries happening.

Slow, heavy targeted weights with a PT for a few times to show you proper form and then get a Pilates teacher to show you how to do abdominal exercises properly. Most people don't pull their tummy muscles in (range will often be not as great if done properly) or they use their in breath to pull it in rather then their muscles. Work the whole range of them too and the bottom of your back to protect you when lifting those heavy weights.

When lifting a weight really think about the muscle you are using and try to isolate it.

How much protein are you consuming? Look for a reliable protein calculator and make sure you're hitting that protein goal each day. Also, 5 times a week is a bit excessive- its better to do two/three days on then a days rest, as that is when you actually build muscle.

PP are right in saying focus on much heavier weights and far lower reps for maximum results.

Think it's about 1.3g per kilo of body weight for increasing muscle bulk. Work out your macros though. That'll give you a good base for getting your fat percentage down and building lean muscle.