Best exercise classes for weight loss/building muscle

[Foxymoxy68]

Can anyone advise on which exercise classes I should do to accelerate weight loss and build muscle?

I've traditionally just done cardio in the gym but have now retired so I have much more time and flexibility to attend classes. I also think I might push myself a bit more in a class.
I'm trying calorie deficit with a focus on high protein/low carb.
Thanks.

Try a mix of cardio and weights - body pump, body attack are good (Les mills)

Get PT sessions and learn to lift weights not just a class.

Body Pump is mostly cardio, not weights.

You know that weight loss is mostly diet, so that needs to be factored in. Then adding in some decent resistance training will help you build muscle to safeguard your body as you age.

You can use body weight very effectively - for example, you can learn how to do full press ups ( no on the knees rubbish! ) or just body weight squats and squat jumps.

If you want to learn proper weightlifting based on the major all- body compound lifts (squat and deadlift) that’s fantastic - you’ll get an all- over effect. My abs are very strong, mostly from working on gradually adding load to my back squats (up to a back squat equivalent to my body weight now). The other really effective an exercise is the hollow body hold. Beats doing zillions of crunches.

If you do start to lift, make sure you get on a programme of progressive overload- that’s what builds strength and muscle (hypertrophic) and muscle burns more calories so building muscle can help towards making you lean. Also, a kilo of muscle is denser than a kilo of fat so it takes up less room, IYSWIM.

Have fun!

Body Pump is an hour of weights..

Body pump is great, it's high rep, lowish weight so it won't grow big muscles, but it's great for lean muscle

Body pump is fantastic. I do it a few times a week amongst other classes but don’t lift any other weights and people are always commenting on my arm definition when I wear vest tops.

See if you live near a gym that does weight lifting classes (might be called Functional or Strength). I do these 4 times a week - very different to Body Pump as they’re not choreographed and are small (max 8 people) so you get a lot of input on technique etc. There’s always a sweat session at the end and often as a ‘super set’ to the weight lifting. Bloody incredible and has changed my body shape in 6 months. I also know (am learning) how to lift weights alone as a result of the classes.

Body Pump is an hour of weights..

Not real ones, in terms of weight lifting. And the low weight, high fast rep style of a Body Pump class is cardio, far more than resistance or strength training.

A barbell weighs 20 kilos, before you even load it with plates, but I doubt many people in Body Pump load the pump bars with more than 10 or 15 kilos.

I enjoy a pump class as a bit of active recovery after a heavy lifting day, but it will mainly tone what muscle you have rather than develop new muscle.

Yes because it's so easy for women to grow big muscles. Erm. Not

That's not what I meant. I was responding to the person who was saying BP was mainly cardio. I have had great results from it, but its not going to give massive gains as its not high weight / low rep, which is needed for hypertrophy.

Thanks for all your suggestions! Can't start my new gym until January as there is a waiting list but I'll suss out what is covered by the membership.

A HIIT class that combines weights, resistance and cardio. You'll learn all sorts of new things that you can also go off and do on your own in the gym.

You could just start with weights machines - there's plenty of scope there without doing traditional weight lifting. Fairly foolproof and easy to progressively overload.

I do about 4 hours a week with dumb bells and resistance machines/cables. I can't risk deadlifts as Ive had back problems before and worried my technique would be great without someone watching me. The gym owner won Mr UK in body building without a single deadlift he says. But it's a body building gym in general

I do EVLOfitness at home. It’s a weights programme you can do at home, created by physios. I’ve been doing resistance training for years, but as I’ve gotten older and now with 2 little ones to look after, I needed something I could do anytime I have time at home, and that is easy on the joints. I used to do high impact / circuit training classes but I was very burnt out by those. This feels sustainable for me. They also do a good podcast called “for body, happy joints”, which is quite good if you’re a beginner and want to know about the benefits of strength training and body recomposition etc.

You can sign up to try a free week here https://www.evlo-fitness.com/free-week-of-evlo-homepage

Cons are that it’s fairly expensive for membership. When I signed up it was £365 for the year. I think it’s gone up to £400 a year now. I justified it on the basis that it’s “a pound a day” to keep fit, I use it consistently and it’s cheaper than a gym membership.

If money is an issue you could do any weight based programme at home (lots you can find on the internet for free), as long as you progressively overload.

Hi Foxy, just seen your post. I’ve also retired a few months ago and have more time for the gym. I’m planning on doing 2 weight classes, 2 yoga classes, 1 Pilates class and 2 legs bums and Tums. Need to loose a stone in weight and generally improve my life style. I eat well but drink lots of wine so I plan on no wine for 30 days and then only moderate drinking.
good luck.

Thanks for all the advice everyone. Looking forward to getting leaner and stronger this year. Good luck to you all too.

You'll get much fitter and into better shape by doing just about any of the suggestions (as long as you stick with it)

But don't count on any of them to deliver weight loss. That's at least 90% down to what you eat.

Now we're a week on to the New Year, how's it going?

I've been away so today is day 1! Doing calorie deficit and 16:8 intermittent fasting for weight loss and cardio/weights/Pilates for strength and fitness. Feeling motivated but it's early days!!!

Yoga has definitely improved my upper body strength.

For weight loss and muscle building, try classes like HIIT, body pump, or CrossFit. They mix cardio and strength training well. Also, check out Mallakhamb—a cool Indian practice with a wooden pole. It's great for building strength and coordination in a fun, unique way.

Less cardio, and lifting weights 4 x a week is working for me.

when I’m short in time i I do 5 x5 which is 5 sets of barbell back squat, barbell bench press, barbell dead lift barbell overhead press and finally barbell row.

It is straight forward and gets results.My cardio these days is for heart health rather that weight loss.p so cycling and hill walking.

I really thought that Body Pump was resistance training!

I’m glad I read this thread as it’s given me a lot of info, but am now a bit confused about what IS resistance training that will build muscle and help keep bones stronger (heading into menopause).

Is it mainly weights on repetition?

Lifting weights with progressive overload. Generally bigger weight for fewer reps