Hi all,
I recently found out that as a part of my job I get access to a small gym in the building. I think it has your basic cardio equipment and some other stuff for building muscle (but small enough I don’t think there is equipment to do stuff like dead-lifts or whatever in there).
I don’t know anything about working out really, but I could stand to lose some fat, which draws my attention to the treadmill that they have. I am not so concerned about building muscle and everything that involves.
I have mostly neglected going to gyms for 3 reasons.
- They are usually out of my way
- I don’t usually have the time
- I don’t want to spend what they charge
All three of these are now non-factors now that I have found out I have access to this one.
I would be using it twice a week as that is how often I am actually at the location.
So my question is, since it’s not really something I have ever looked at - if I want to lose a bunch of fat, what do I do? I can try to diet first off, and I am glad to take suggestions on what worked for other people in that regard, but more so I just don’t know how long or how fast I should run, what equipment is good for this otherwise, or really anything about using a gym.
Please note that the facility is self-serve and has no staff - they just have cleaners come in each day to clean it, the rest is up to you. I do not have the money to spend on something like a personal trainer, and the location doesn’t offer such things as well given its self-serve nature.
Thank you.
I think you should do some cardio and some weights, as strength training is also beneficial for general wellbeing and lots of other stuff even if you don’t aim to get buff.
Cardio: personally I hate running on treadmills, I like to be outside and find it easier (more stuff to look at and air to get rid of your sweat). But try whatever they have and see what you like. Rowing machines are good because they use all your big muscle groups, or on an elliptical machine or stationary bike you might be able to watch something at the same time. Start easy until your in the habit, then look into intervals and higher intensity stuff.
Weights: I find it easier to use free weights like dumbells if they have them, but the machines can be good too. Find exercises that use your big muscle groups like squats, benchpress, rows. Don’t bother with fiddly machines that isolate one random tiny muscle. Start with low weights, but ideally work towards finding a weight where you can do 3 sets of 8-10 reps, with a 2 min rest between each set. By the end of the last set you should be pretty much not able to do one more rep (but that’s just for best results, not absolutely necessary).
I also find if it’s possible after you work out (and after shower if you’re doing that right away) try to take 5 mins just to sit/lie down and be aware of how nice and tingly your body feels. Really tune in to those endorphins making you feel nice, that helps me come back next time, so you don’t just remember the hard bit.
Thank you - yes I would like to work my way up towards running more outside, but I think I am going to be doing the treadmill for a while at first because I live in a particularly hilly area, which while walkable for me, would probably be a little too difficult to try to run on due to the grade. I think the gym has a bike or two and a rowing machine so I will look into those. Thanks for the information on the weights, I think they have some simple ones that make all of that doable. I am sure the tingliness will come at some point, but generally after doing exercise I mainly just feel sweaty and hot lol. Nonetheless, I will work toward that, thank you.