Can I get fit going to the gym twice a week?

[generallyfailing]

And if so, what should I do? Aiming to lose weight and tone up. I know 3-4x a week would be much better but unfortunately not realistic with everything else I've got on at the moment. Gym has pool and all the usual equipment and classes. Just don't know what type of exercise would have the best impact so any and all advice very welcome!

No
Eat less.

Spinning. I'm fat and unfit - started spinning twice a week and the difference was noticeable about 4 weeks in. The first 2 weeks nearly killed me and I had to sit down on the walk home. Took me 5 weeks to start enjoying it and looking forward to going

Covid shut the gyms and I fell off the wagon. I've vowed to start again in 2022

@LaChanticleer

And if so, what should I do? Aiming to lose weight and tone up.

You can get fitter, but you won't lose weight unless you track your diet and work out where you're consuming calories in excess of your daily calorie expenditure. If you have a look at some of the cardio machines (eg the Ski-Erg or the Air Bike) you'll see that a tremendous effort will expend, say 100 calories - a third of a Mars Bar or the like.

So twice a week is better than nothing. How long have you got? You could do what's called "metcon" - metabolic conditioning - basically a fancy name for cross training and a mix of strength & endurance plus HIIT sessions.

I generally start with strength, after a quick run (5 mins) and mobilising as a warm up. I'm getting back to lifting heavy after a back spasm (caused by sitting too much!) - did 5 for 85kg deadlifts this week, after a warm up set of 10 at 45, and 8 at 70kg. With warm up, rest gaps between heavy sets and mobilising, that's generally around half the hour session. Then I do a mix of stuff, including stationary bike, running, Ski Erg (I love the Ski Erg as much as I hate the Air Bike).

If I deadlift one day, I squat the other day.

If you're not sure about lifting technique to go heavy, then things which take no technique (apart from head down, grit teeth, push) such as sled pushes are great.

For fun, add in things like box jumps, or box step ups with dumb bells, or work on your press ups, and so on.

The main thing is you should train to almost failure (not injury) - the last 2 one 3 reps in each set should be really tough, so you need the rest break. In HIIT, you can work at your current level, but add in something that makes it a challenge. For example, on a stationary bike, set the resistance at a difficult but not impossible level, and do say, 30 secs as fast as you can. Then 30 secs slow, then 30 secs fast. And so on.

Or do this running outside - sprint 40 secs, walk 20, sprint 40 etc etc (or adjust those timings, but it's easiest to keep it to each minute, IYSWIM) and repeat, say 10 times. It's a really quick way to build fitness. It's difficult, but it's only 10 minutes!

Thanks for this - some really great advice. You must be super strong to be lifting those weights! I normally reach for the 4 or 5kg dumbbells 🙈 Definitely don't feel like I'm pushing myself to the max in terms of weights so that's something to change up.

HIIT sounds like it'd be great for me too. Would you do heavy weights and HIIT in the same session? I'd have about an hour in the gym per session.

@Chely

How you use your gym time is more important than anything. I lift weights, mostly compound at heavy weight (well lighter atm as rebuilding strength afterpregnancy/c-section). 2 times a week if fine, 3 time is max I do in the gym.

To tone you need to build muscle mass, resistance training gives you the best time spent to benefit ratios. Good form is vital, I used Mark Rippetoe youtube videos (has a book called starting strength too) and filming my sets to get my form down.
I lost 38kg in 18 months doing lifting 2 times a week and a calorie restricted diet. Got a bit of timer to lose now but doing fasting instead of calorie counting, so much easier and better for my mental health too.

How you use your gym time is more important than anything.

Yes this is definitely where I think I'm going wrong. Swan around the gym going on things at random. Need to make a plan. Sounds like heavy weights are the way to go.

Thanks the recommendations too re Mark Rippetoe and MegSquats - will look those up.

Great idea about checking for inductions/programmes too @KeyLimePies

@Ohmycron fair. I need to do that too!!

@Workyticket spinning is my nemesis but maybe I need to give it another try

You must be super strong to be lifting those weights

It’s taken me 3 years of training to get to 100kg deadlift. But I’m late 50s - if you’re younger, you’ll get fitter more quickly.

Been with my PT fit 8 months and:

Deadlift (RDL), 4 sets if 10, 70-85kg
Hip Thrust 5 sets of 10 90-120kg

Depends on exercise, bench press up to 45kg, leg press up to 200kg

I'm all about increasing over time not a quick fix

In 2019 I lost 15kg using calorie control, then took up Spinning once a week and Reformer Pilates once a week.

I felt SO much fitter. The fittest I ever have as an adult.

I started to really enjoy Spinning about two months in, and started going two or three times a week...

All this paused with Covid, and I haven't got back into it (Spinning classes feel like a prime Covid spot) I miss it hugely, and feel disappointed in myself for not keeping it up.

I agree about heavy weights and compound lifts. I would get some PT if you possibly can - you will learn to lift safely and progress faster. I do bodyweight training (calisthenics - push ups, pull ups, dips etc) - which is another way to go, using my own weight as resistance. It is perhaps safer if you are training on your own but again you need to follow a programme. Some parks have calisthenics bars and PTs use them, much cheaper than at a gym.

I'd also try to work in some steady state cardio in your everyday life - very brisk walking (perhaps in gym kit), running, cycling, to get places, if you can.