Obese absolute beginner - HELP

[sandwiches77]

Just joined the local leisure centre as made financial sense rather than paying for the separate independent fitness classes that I have been doing.

So as well as the classes I now can use the gym and lift weights I've booked an induction but not really sure about it all. My aim is to lose weight, tone up. Obviously I will ask at the induction but not sure if I will actually get someone who knows what they are talking about so in the meantime I am asking mumsnet

Cardio options treadmill, rowing machine, bike, stepper - what is best for fat burn? And how long for what intensity?

With the weights, there is so many machines plus dumbbells, what is best? Focus on a few one week and some the following?

Realistically I'll probably only go once a week to the gym as I do like my classes, so hard to fit it all in

Well done! Booking an induction was really sensible.

Weight loss will all be about what you eat, then in the gym you'll build muscle and increase your cardio fitness. Try not to think about fat burning with cardio etc, it's not something that important.

I go to the gym 3/4 times a week so do push, pull and legs. If you're going just once a week I would say a full body work out would be better. I would avoid cardio before doing machines/free weights as you'll be fatigued and won't be able to lift to your full potential.

It's best to get a routine and stick at it rather than varying it every few weeks, you could change it up after a few months if you get bored by playing around with the order/reps etc.

The gym instructor should be able to give you some good pointers and hopefully a good routine to start off and they're always there to answer questions. I was so nervous the first time I went but now I just stick my headphones on and get on with it.

So I've been doing Body Pump, swimming and yoga (paying for all these separately)

I like classes as I have someone pushing me, plus I like the variety

But as I said it made financial sense for me to ditch the individual options and pay the Leisure centre as I have more options including the gym.

What was your beginner routine WreckTangled and how do you switch things around to keep boredom at bay?

I don't really get bored as each time I'm pushing myself to get stronger in order to increase the weight.

In terms of toning up the only way to do that is to lose fat and build muscle. I reckon I'm pretty muscular under my fat

My routine is something like this (fyi I'm a beginner still and I have some mobility issues)

Pull:
Lat pull (machine)
Static cable row (machine)
Dumbbell Russian deadlift
Single arm row
Dumbbell shrug
Bicep curl with a bar

Push:
Chest press (machine)
Dumbbell lateral raise
Chest flyes on the bench
Tricep kick backs
Bent over flyes
Dumbbell shoulder press
Overhead tricep extension

Legs:
Dumbbell Russian deadlift
Dumbbell box squats
Single leg press (machine)
Leg press (machine)
Single leg extension (machine)
Leg extension (machine)
Leg curl (machine)
Weighted glute bridge

In all of these my aim is to do three sets of 12 reps and once I can do that comfortably then I'll up the weight and lower the reps and increase as I'm able to.

I finish off with some ab work on the mat and 5/10 mins on the treadmill or cross trainer.

That probably sounds all quite overwhelming but I have a book where I write it all down so I know what I'm doing etc.

You'll probably find once a week isn't enough to build muscle/strength though (sorry) although it's absolutely worth doing for fitness and mental health. I would say the main thing is to find something you enjoy as that's going to help you stick at it. I hate cardio so much so I don't tend to do it

So you do all that every time you go to the gym?!?! Wow!

Sorry being a bit thick, 3 sets of 12 reps, is one rep eg pull the weight up and down or just up or just down? And once you have down 12 up and downs or 6 ups and 6 downs to equal 12, you have a little break to start the second set as before?

What weights do you use?

Hi sandwiches 👋
If you not sure and not very confident (weights especially you need to correct form so you not hurt yourself) would it possible for you to Invest in some PT at the gym? Then you can establish a routine with your PT before being let loose by your own.
I did this when gyms reopened this time round cos my confidence in going back to gym was really low (disappointing cos in 2019 I was super fit ☹️) but PT has made a massive difference to me already and i spent an hour in the gym by my own this morning on the treadmill I was so happy
But like you I do all the classes there as well, so I think when my PT finishes I might keep to Sunday mornings doing actual gym.
Yoga is very good so I glad you doing that that will get you stronger and tone you up if you do it long term so that is great 🙂
Good idea to join the gym so you get it all included and good luck with it all!

I do each one once a week. So tomorrow I'll go and do the Pull work out then Wednesday I'll do push etc.

Yes one full rep is doing the move and back to starting positing so a bicep curl would be up and then down = one rep. Between sets I have at least a 30 second break, ideally 2 mins but I just don't have time for that.

I use various weights ranging from 4kg on the lateral raises to 18kg on the chest press and 35kg on the leg press. I would always start really light and see how you go. I think the machines are a great place to start as you can't really go wrong, they all have pictures on to show you what to do.

A great starting point for beginners is StrongLifts 5x5. This got me hooked. I've sometimes played around with Strong Curves or similar over the years, but always go back to StrongLifts.

StrongLifts can be found for free at stronglifts.com/5x5/ (note that it's very different in philosophy to the approach @WreckTangled has found works for her).

How are you going on, OP? Are you enjoying it?