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  1. #1
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    Default Joining a Gym. Getting healthy. Advice please

    I'm 35 and really, really want to get fit again.
    I eat well, but am just physically out of shape.
    I want to-
    - Tone muscles
    - Lose around 5kg
    - Have more energy

    I want to know basically how many days / hours per week I'll need to exercise and train.

    Should the gym give me a program to help me tone all muscles and get fit?

    Thanks.

  2. #2
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    I'm in exactly the same situation! Yes, most gyms will tailor a program to suit you then check in with you every few weeks to see how you're going, increase weights etc. visit a few around you to see which suits you. I chose a very small one where once they give you your program, they basically leave you alone. Others I found too full on, very big on the sales aspect, calling you when you don't go for a while etc. all that stuff is good to keep you motivated if that's where you struggle but I'm happy to pop along a couple of times a week and do my thing! I do a 10-15min warm up on the treadmill or cross trainer (sometimes I do longer on these as I enjoy them) then a series of weights focusing on different muscle groups (arms, legs, butt) then some ab work on the floor, then back on the treadmill for cool down. Takes me about 45 mins. I haven't been in about 3 weeks due to DD & I being sick but when I was going consistently I noticed a huge improvement in tone, strength & energy levels just shop around & see what some gyms near you have to offer!

  3. #3
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    Thanks all. How many times per day do you think?

  4. #4
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    Default Joining a Gym. Getting healthy. Advice please

    Once a day is fine. In fact 3-4 times per week is good. You don't want to overdo it. Before I was pregnant, I used to do 3 classes and 1 PT session per week. On your non gym days, go for a light to moderate walk (ie active recovery)

  5. #5
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    Sorry, I meant per week!

  6. #6
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    Honestly, weight loss is mostly achieved through eating well rather than exercise. That's not to say you shouldn't exercise. I try and hit the gym 4 times a week and I do half an hour of cardio and half an hour of weight training. But it does nothing for weight loss, if I want to lose weight I need to count calories. I'm 36 and the older I get, the harder it is weight wise. I have toned arms and shoulders and legs though which I like. I've put on a few kgs recently though because of poor food choices.

  7. #7
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    Quote Originally Posted by amcyus View Post
    I'm in exactly the same situation! Yes, most gyms will tailor a program to suit you then check in with you every few weeks to see how you're going, increase weights etc. visit a few around you to see which suits you. I chose a very small one where once they give you your program, they basically leave you alone. Others I found too full on, very big on the sales aspect, calling you when you don't go for a while etc. all that stuff is good to keep you motivated if that's where you struggle but I'm happy to pop along a couple of times a week and do my thing! I do a 10-15min warm up on the treadmill or cross trainer (sometimes I do longer on these as I enjoy them) then a series of weights focusing on different muscle groups (arms, legs, butt) then some ab work on the floor, then back on the treadmill for cool down. Takes me about 45 mins. I haven't been in about 3 weeks due to DD & I being sick but when I was going consistently I noticed a huge improvement in tone, strength & energy levels just shop around & see what some gyms near you have to offer!
    I used to do something similar - it worked really well. Also need to be careful with what you eat, but don't starve yourself!


 

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