Effective Gym Time

[Jackie]

I have been going to the gym for about 3 months now and have become a bit obsessed! I go about six or seven days a week, doing classes (combat, pump, spin...), weights, and cardio. I have been advised that it's best to concentrate on one activity each session (ie cardio OR weights) but I get bored easily and don't feel I am achieving as much as I could be. Thus, my usual routine is 30 minutes cardio, followed by a class or more cardio, and then 40 minutes or so of weights, finished off with a bit of bike. I take GNC tablets which give me enough energy to stay at the gym for between 2 and 3 hours at a time. I am one of those people who can never do things by halves. In any case, I always enjoy myself and have gotten to know a lot of the staff and other members - it's a new social outlet!

 

Anyway, my question... I'm just not sure if I am getting the most out of my time at the gym. I feel like my progress has stagnated. I am especially worried about my weights training because I kind of just wander around going on any machine which takes my fancy. I have no idea... I usually do about 3 sets with 10 reps on every machine. I hope this isn't 'building' muscle though? I just want to be more toned.

 

Also, I never used to eat chocolate or junk food - I just didn't like it. Recently however, I've been craving these sugary treats and can't help but binge on a regular basis, after which I feel awful. I've been trying to eat healthily without depriving myself but just can't seem to strike a balance. Any suggestions?

[Ryan]

but I get bored easily and don't feel I am achieving as much as I could be.

 

This is something people often get suckered into believing. Exercise is NOT entertainment. The point is not to keep you happy. Its purpose is to stimulate changes in one's physical fitness. Whether you enjoy it or not is irrelevant, honestly. We must choose activities that are productive.

 

 

I take GNC tablets which give me enough energy to stay at the gym for between 2 and 3 hours at a time.

 

That is absolutely horrible. There is no need to stay in the gym that long...much less take uppers to do so. People do not need more than an hour or two of gym time PER WEEK. It is a common misconception that MORE exercise is BETTER.

 

 

In any case, I always enjoy myself and have gotten to know a lot of the staff and other members - it's a new social outlet!

 

I don't believe you have your priorities straight. Many people do use a gym for a social venue. The value of a gym is allowing you access to quality equipment such that you can more effectively exercise. No wonder your sessions take so long - you're not using the time to actually exercise. You need to separate the desire to be social and deal with that elsewhere. There's no sense in wasting time at the gym.

 

 

I'm just not sure if I am getting the most out of my time at the gym.

 

I think it is pretty evident by your words that you certainly aren't.

 

 

I am especially worried about my weights training because I kind of just wander around going on any machine which takes my fancy. I have no idea... I usually do about 3 sets with 10 reps on every machine.

 

Did someone suggest you do this? Or are you just unsure about what you should be doing because you have no guidance or knowledge in these matters? It's somewhat troubling that you just wander.

 

 

I hope this isn't 'building' muscle though? I just want to be more toned.

 

"Tone" is another common misconception. There is no such physiological property. Muscle either grows or it doesn't. "Tone" really refers to being lean while having some muscle mass. Exercise will only allow you to make meaningful changes to muscle mass, as it is a very poor way to reduce bodyfat. Dietary manipulation is key for adjusting body composition. It really sounds like you haven't been provided with much background information or training.

 

 

I've been trying to eat healthily without depriving myself but just can't seem to strike a balance. Any suggestions?

 

Yes...a decent diet is just that: decent. It is not perfect. People need not live on bean sprouts and lean chicken breasts. You focus on fresh foods from a variety of sources and avoid the more processed items. Don't get caught up in the hype regarding low-carbs, low saturated fat, low cholesterol, or whatever else is fashionable. So maybe once a week you pound some cake or cookies or whatever. Does that change your dietary breakdown for the week very much, given that you ate fairly well the rest of the time? No, it doesn't. Micromanaging one's diet is unnecessary stress (assuming no medical conditions). You need to expand your scale of evaluation.

[flower]

Thanks Ryan for giving the more sensible information about diet. Some of my colleagues are going on a no-carbo/low carbo diet as it works on 1 of them when she tried out. But it is so stressful to stick to such a diet. Can I just jog twice a day (1 hr each time) and follow a decent diet without going to gym to see results? Wonder how J Lopez get her figure?

[Ryan]

Some of my colleagues are going on a no-carbo/low carbo diet as it works on 1 of them when she tried out.

 

Well...yeah. Any situation with a caloric reduction is going to work. There's nothing miraculous about eating less. The other immediate effect of the low-carb approach is that you shed a fairly substantial amount of water. That adds up to pounds on the scale (often what women will base everything upon), but means nothing in terms of body composition.

 

 

Can I just jog twice a day (1 hr each time) and follow a decent diet without going to gym to see results?

 

The only reason anyone should run for health improvement is if they are in immediate danger. But you will see results....it is a great way to cannibalize muscle tissue, weaken the immune system, and put profound forces on your musculoskeletal system.

 

There are two key elements to fitness: stimulating the muscular system and eating a decent, adequate diet. The former tends to require some decent equipment...such as that found at a gym.

 

 

Wonder how J Lopez get her figure?

 

Her parents gave it to her....and it's really nothing all that spectacular anyways. You can achieve better with time and willpower.

[Dragonflys]

I have been going over a year and I have learned several things about getting the most from your gym time.

 

(1) Have a schedule - know in advance how many and what exercises you will do and plan your time so you get it done within an hour. This will allow you to have structure and purpose in your workout and it will help to motivate you because you will know exactly where you are at and how you can aim to improve.

 

(2) Focus - this goes with having a schedule and then putting all your effort mentally [in addition to physically] into the workout. This will ensure you retain proper form and know where you are at. Socialising takes away the focus, and personally I avoid socialising so I get into a solid consistent workout that pushes me all the way through. I usually get out after 45 minutes.

 

(3) Listen to your body. If you are sore, don't go. I personally feel two 1 hour gym sessions a week is optimal for upper body if you are muscle building. That way muscles fully heal and grow between workouts. For toning I'd seek other advice.

 

Good Luck!..hope I help

 

Oliver