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.
If you don’t care about gaining muscle and mainly want to lose fat then the fastest way to do that is reducing calorie intake. In other words, diet, diet, diet. And not just as a temporary thing, but as a long term endeavor. Otherwise you will gain everything you lost back.
For perspective, on average running a mile burns 100-150 calories. A plain donut has anywhere from 150-400 calories. So if you have a donut you will need to run at least a mile to cancel it out, probably more. Or you can simply eat healthy by skipping the donut and focusing on lean meats, veggies, and healthy fats. Processed foods and sugary foods are about the worst you can eat for losing fat, so avoid them outright.
I have also found that intermittent fasting helps a lot for losing fat. The longer you go without replenishing calories, the longer your body stays in ketosis, where your body burns fat for fuel instead of glucose. The hardest part is the first week or two, but your body will adjust and the hunger pangs do go away. Pick a realistic schedule and stick to it where you only eat in a certain window of time. 16:8 is great for starting off, where for 16 hours a day you don’t eat anything (water is fine), and for 8 hours you can. So for example you could avoid eating until 11am, and you would have until 7pm to have additional meals. After 7 you stop eating untill 11am the next day.
Also drink lots of water. Often time when your body feels hungry, you don’t actually need calories, you probably need water. Water also helps you feel more full so you will want to snack less. In fact, if you tend to drink sugary drinks like soda, replacing everything with water will have noticeable results pretty quickly. If you’re a coffee drinker, learn to drink it black if you don’t already. There’s virtually no calories in black coffee or tea.
Exercise is great and there are many good reasons to exercise. I highly recommend it. It will help some with losing fat, especially cardio, but not if you don’t change your diet. I would put more effort into changing (and maintaining) your diet at first if you want to lose fat.
Thanks, yes this is certainly something I have to work on in conjunction with the exercise.
I have often drank coffee black so there is no problem for me there, and I don’t often buy sugared drinks. I can certainly cut down on alcohol as well as what I drink as far as that goes.
I know how to cook as well, so I will have to dive harder into the vegetable space to see what’s good there as far as new meals and correcting portion sizes. I could certainly be drinking more water as well.