jakobmen

hello guys i just won a 30day trial membership for 24hour fitness

I am 23 5'7 180-190lb I never really workout just did alot of walking and running

what can i do and what would be the outcome if i went in everyday for 1hour ?..
want to work on the area of
lossing fat about 30-40lb , building lite muscles

Plan9Senior

You need to pick which direction you want to go first. You have to pick between gaining muscle and losing fat, the body unfortunatly cannot do both at the same time (without help from sterroids).

jakobmen

ok,
lossing FAT what can i do ???..
sorry iam really new at this stuff just want to get all the info i can get and do this right ......

Plan9Senior

Don't be sorry . Anyhow, you still want to lift weights because if you are new, then there is a chance that you actually CAN gain a tiny bit of muscle while losing fat. They call this "newbie gains", and it happens with people who are new to working out. Anyhow, find a good cardio machine in that gym and use it 5 times a week for 30 minutes each time (don't go longer then that because you will be burning muscle). Start eating better otherwise your efforts are going to be for nothing. Lastly, talk to one of their trainers that are on the floor. He will give you a good weight lifting plan that you will follow while losing fat, which will be important since you are going to want to maintain the muscle that you have right now.

Your optimal goal in losing fat will be a weight loss of 1-2 pounds a week. Anything more then that will mean you are losing muscle as well. At first, you will most likely drop more then 1-2 lbs during the first week or two but don't worry, that is just water weight.

Hope that helps a little.

EleqTrizi'T

I'll second what Plan9 said.

water_boy1999

I third it!

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Manwich

Just wondering about heartrate. Should he shoot for 80% above to twice his heartrate? Once again, I heard that it is only after 20 minutes at a high heartrate where you really start to burn fat.

The thing is the internet is full of fads, false information, and information and sorting through all that crap is a pain. It is actually helpful to have somebody as knowledgeable as Plan 9 whose information is trustworthy.

numist

20 minutes at above 180 is considered to be the best for cardio work, which is what burns fat.

Another note: try to take at least a day off a week, preferably two. Your body needs time to recuperate from its exertions, if you keep working, you may jeopardise your health or mental stamina.

Just a note, I used to work out every day, it drags you down. Only do it if you are in a race week.

Mael

180? that's insane... that's way way way too high... his exercising heart rate should be between 50 and 70-75% of his heart rate reserve for fat burning. as high as 85% once cardiofitness is good enough to handle it. start at the lower end since your new. then as your comfortable, move higher and push yourself. a good measure of level would be being able to have a quiet conversation while running. too high and he won't be able to keep going.

heart rate reserve can be found like this:
max HR = 220-age
heart rate reserve = max HR - resting heart rate (best if taken just after waking up)
HRR x desired upper and lower boundry (like 50 and 60) %'s.
take both those numbers and add them to the resting heart rate.

so for jakob, whose 23, i'd say start off at 50-60% of your heart rate reserve. go higher if you can do 30 minutes or so, easily.

max heart rate = 220-23 = 197
resting HR (pretend) = 70 bpm
HRR = 197-70 = 127
127 x 50% = 63.5 + resting HR = 133.5 bpm
127 x 60% = 76.2 + resting HR = 146.2 bpm

so he would want to have his HR at 133 - 146 bpm while doing cardio.

hy_

If you need information on muscles and exercises. Visit this site:

http://www.exrx.net/Lists/Directory.html

SSJwrestler

eatin healthier, focus on areobic and cadio activitity. when lifting low weight and high reps to tone muscles.

Plan9Senior

Complete myth.

Mael

actually, it's true, just not in the sense meant... tone in the sense of appearance, myth; tone in the sense of ability to hold a contraction, true.

big difference, and i'm guessing that the first meaning was what was meant.

Plan9Senior

yeppers

RHix613

Plan9, thanks for setting them straight on the MHR and how to find it. Everyone is different and I'm glad that someone will give the facts not just what works for them.