Is my current fitness routine going to see results? Advice from FIT people please...

[snappycow]

I am going to the gym (and dieting) in an effort to lose weight and tone. My question is - am I doing enough? Will I see results? I basically have no clue what I am doing as I have never really done this before.

Current Routine: MOST evenings i go to the gym. I do ...20 mins on the rower, 20 mins on the bike, about 5 mins EACH on several weight machines, ones for your arse, thighs, inner and outer, arms etc. SOMETIMES finish with 10 or 15 on cross trainer.

IF I don't get to the gym I do 30 mins on exercise bike at home and some small weights I have at home.

I am combining this with a very low carb diet. (with a couple of cheats a week).

WILL this work? Or should I be doing something different? Any help or advice would be much appreciated!

SOS!!

You'll need to do some hiit training (interval) on the cardio machines, you can do in 15 mins what you're already doing plus kick start your metabolism too. I pootled along at gym for years until I discovered this. Within 3 months I had dropped 2 dress sizes. Alongside this as you'll have more time you need to be doing HEAVY weights ( free weights and a bit if machines) but you need to build up to this. Try the book 'new rules of lifting for women' it is brilliant. You'll surprise yourself as to how strong, healthy and slim you become. Good luck :)

Interval training - can anyone tell me a bit more about this? ps - thanks Mary - and congrats.

I do HIT on a stationary bike at the gym for 20 mins at the moment (and then 10mins on the rower) and that involves 1min cycling normally, 30secs as fast as I can making sure the rpm is over 120 then back to cycling normally for 1min, 30sec etc. You can choose the resistance that you do it at, but probably best to aim low to begin with. Have you done a spin class? They're quite good and sometimes gyms do interval training ones. If you run, you can do the same (I believe the proper name is fartlek which always makes me giggle) - just bursts of speed as hard as you can for 30secs and then back to a normal pace. You can do the same on the rower & cross trainer too if you prefer those.

Squats? Lunges?

On the cardio stuff, impossible to say without watching you and knowing how high your heart rate is going. If you find it hard to push yourself really hard on the machines, then joining a spin or circuit class is a great way to make sure you get results.

Re the weights, if you're spending 5 mins on a single weights machine, it's probably having minimal effect. You need to think in terms of reps rather than time. Heavy weights have much more impact than light weights- you will get a good aesthetic result from heavy lifting. You will not bulk up (unless you start injecting steroids or testosterone). Rep structures vary, but as a basic guidance, you need to be lifting heavy enough so you are doing 6-8 reps per set and the last rep is close to failure. So do 6-8 reps, take a 2 min break, do another set, 2 min break, final set. As you're lifting, make sure you engage your core and maintain your form. If you can't complete the set without losing form, drop the weight down a little. Otherwise you'll get injured.

Personally I do free weights, but machines are good for beginners as although not quite as effective IMO, they do keep your range of movement more correct (there's less chance of you crushing yourself to death under a barbell) and, crucially, if you're working out alone, they are usually structured to eliminate the need for a spotter.

ps the fact that you're establishing an exercise habit is excellent in itself, so good on you! I'm just trying to help you avoid the "junk cardio" trap that I was in for years, where I did a to of hours for not much of a result.