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looking to loose at least 30 lbs... help please

I joined a gym this week. I want to loose 30 lbs and I don't want to use a trainer. They are expensive. I want to go to the gym 5 times a week. Whats a good workout for loosing weight, but gaining muscle too. Any help please. he said something like 10% cardio, 40% nut.. and 50% weight lifting...

let me know what you think. What types of equipment to use and everything. Also whats a good base to start at? how to you decide what weight is too little or too much ? Also if anyone know a name of a group that would help or benifit me, please do. Lastly... maybe some type of dieting plan, eating right... what do eat.

?? i need a good routine please.

Sat. Mar 15, 11:56am

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Good for you for taking the first step! It sounds like you are starting from square one. There are so many workout and diet programs out there - I would suggest taking a look at a fitness magazine or get a book for a good exercise routine. Most books will have an easy to follow routine that includes cardio and weights. Until you figure something out - just get used to regular exercise on a cardio machine or walking outside. Weights are great and you'll want to add that into your routine, but do something in the meantime.

As far as the food - figure out your BMR - how many calories you need on a daily basis. You can google 'BMR' and you'll get a calculation or a calculator to figure that out. This is how many calories you need to just be alive, basically. So, by adding exercise and general day to day movement - you'll be burning extra calories.

A good place to start with eating is to just get a handle on food portions and calories. Sometimes just learning about that is enough to motivate a change in what you eat. You may be surprised to discover just how many calories are in the foods you love. Generally, though, whole foods (whole grains, fruits, vegetables, and lean meats) are better than processed and packaged foods (most of the stuff found in the aisles of a grocery store.)

Between starting to exercise and watching what you eat - you'll lose those 30 pounds.


I'd say 'good luck' but luck has nothing to do with it! So, I'll say 'You can do it!!'

BTW - What is 40% 'nut'?

Saturday, March 15, 2008, 3:09 PM

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you should ask your gym if they do a free session with a trainer for new members, at mine they do for all new members and they help show you how to use the wts and advise you on what is best for you and how many reps, etc. it does not hurt to ask

Saturday, March 15, 2008, 3:43 PM

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I find the Body For Life program extremely effective in losing pounds of fat and adding muscle.

They offer all of the details for free on There is also a team of us here on Peertrainer - "Body 4 Lifers".

Good Luck!

Saturday, March 15, 2008, 8:20 PM

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Join Weight Watchers for a solid, balanced diet plan.
Include cardio and sculpting classes to keep from getting in a rut. Yoga and pilates are great for other reasons, but not for fat burning, just FYI.
Get some mainstream magazines like Self, Fitness, Shape, Women's Health, Prevention, etc. for workout ideas and the latest developments.

And don't listen to a male personal trainer's take on how to lose weight if you are a woman. I have yet to meet one who doesn't snort when you suggest that the male body and the female body handle exercise and weight loss differently. They'll push weight lifting (because you don't need them for cardio) and protein shakes (they get a commission on supplement sales).

Saturday, March 15, 2008, 8:37 PM

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he said 40% nutritional.. I guess thats what I eat everyday

Sunday, March 16, 2008, 11:29 AM

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I will try the body 4 life. I will see what the website has. I bought a bunch of fruits and vegs yesterday and today i actually ate oatmeal for breakfast. I guess i need to look for my BMR or something. but how do i tell how many calories to burn with my BMR?

Sunday, March 16, 2008, 11:32 AM

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just to let everyone know here also. i'm a 25/m weigh about 228 looking to loose about 30 to start if I can. Thats my main goal right now. But i know it may takea while.

Sunday, March 16, 2008, 11:34 AM

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Forgive me for all the extra things I'm adding here. I did my BMR. I got 2180.04 . So thats around what I should have per day right? Can any of you recommend a fitness magizine at all for a routtine or something? What I thought about doing was. Monday, triceps and biceps. wednesday - quads, calvs, and the muscle behind the quad, and Friday Chest, shoulders, and lowerback. Tuesday and thursdays I can do mainly all cardio those days. And try to up the weight week after week about 5-10 lbs maybe? Also i thought about going on a cardio machinge about 15-20 minutes MWF b4 those other routines. Let me know what everyone thinks of this. Is it wrong? a good direction. You all seem really helpful and I thank you very much. I feel alot more motavated with the help of all of you :-D

Sunday, March 16, 2008, 11:41 AM

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At the gym experience level and fitness / weight level that you are at - If your focus is losing some weight and getting a little more in shape I say keep it simple!!
Just start walking fast / jogging nice and easy for an hour 5 times a week on the treadmill (you must be really sweating at the end) and reduce your calories to 1800 - If you stick to that for a month I guarantee you will lose some serious pounds.
I see people in the gym all the time that are walking around trying to figure out all this different crap to get in shape when really they should be walking fast or jogging on the treadmill for a few months... then they can encorporate all the other important stuff.

Walk into the gym, get on the treamill, get moving and then leave - done.

At 2180 BMR - count your calories and keep them at 1800 a day. Done.
I guarantee this is all you need for now.

That is where I started at 220 and started slow and simple - now I am 180 and do all that fancy stuff in the gym with weights and machines and stuff and ran a half marathon and am in great shape, but start simple!

Monday, March 17, 2008, 11:15 AM

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I'm doing the same thing -- with a trainer -- and here's what I do

I'm working on losing 30 pounds right now to go from a size 12 to a size 6. I'm 27 and in good health, but not in good shape. I hired a trainer to help me, so I thought I'd post the types of exercises he gives me so you can use them.

We never use the nautilus machines, but instead use the barbells and free weights. We generally do "circuit training": a mixture of three or so exercises (one that has a cardio component, such as rowing, jogging, jumping rope, or lifting lots of quick reps at low weight). I work out for between 1/2 hr to an hour five times a week. I think I would have given up and gotten bored long ago if I were just jogging. Here are examples of exercises (I'll forgo long descriptions now, to save space, and you can use the internet for descrips or let me know if you would like more info):

* lots of kinds of squats (body weight, holding barbells at my shoulders while squatting, using the bar (only do this if you are careful to take the time to learn good form, or you can hurt yourself), squat-jumps)
* push-ups (start on a stationary bar 2' off the ground or a stair if regular push-ups are too difficult)
* sit-ups, leg lifts
* arms exercises (dumbbell swing, dumbbell snatch, thrusters, dips, barbell bench press)
* box jumps

As others have mentioned, there are great websites with examples of circuits so that you can mix it up every day. Good luck!

Monday, March 17, 2008, 12:05 PM

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