I go regularly now to 24 hour fitness gym, I need to lose about 200 pounds what exercies should i do?

Question

mostly ive been walking the treadmill for half an hour and riding the stationary bike for 20 minutes and things like that. any hep or ideas or suggestions????

Answer 1

You need to talk with a personal trainer at the gym. They can give you recommendations on exercise and diet......

Answer 2

You're off to a awesome start!!!

As you are a member of a gym you should see a trainer as they can give you program designed just for you. They will take you around the gym and show you how things work and what exercises you should do, how many sets and reps. They will also be able to monitor your progress.
If you have trouble staying motivated or want that extra push you should see about Personal Training as it really does make a difference.

What you are doing is a great way to start with training (You don't say your age, any health problems or how long you have been doing it!)

Here is a basic program for you...
* Warm-up: 10 minutes (on any cardio machine, though take it easy if you have high blood pressure and/or joint problems)
* Cool-Down: 5 minutes (On any cardio machine)

Cardio: Aim to do 1 hr of cardio 4 - 6 days per week
* 30 minutes treadmill walking at a speed that you can hold a conversation.
* 30 minutes stationary bike - if you are able to, do a few sprints on the bike (1 minute comfortable pedal, 10 - 30 seconds as fast as you can)

Weights: Aim to do 2 - 3 times per week
Ball Squats:-
* Lean on the ball on a solid wall
* Stand with your feet shoulder width apart
* Keep your back straight and pushing your butt against the ball, squat down while breathing out.
* Make sure your knees do not go over your ankles.
* You should go down so your thighs are parallel to the floor
* Go back to starting position while breathing in
* Do 3 sets
* Do 12 - 15 reps

Chest Press (Your gym should have a chest press machine!)
* Sit on the sit with your back straight and shoulders down
* Grab the handles with your palms facing down.
* Make sure your hands are inline with your underarm, if not adjust the seat.
* Push the handles out in front of you while breathing out. (You should have a slight bend in your arms at the elbow)
* With controlled movements bring the handles back to near your underarm while breathing in.
* Do 3 sets
* Do 12 - 15 reps

Seated Row (Your gym should have a seated row machine)
* Sit with your back straight and shoulders down
* Grap the triangle bar with 2 hand grips (Your palms will be facing in)
* Pull the bar towards your chest while breathing in
* With controlled movements go to straighten your arms while breathing out (Make sure there is a slight bend in your elbow)
* Do 3 sets
* Do 12 - 15 reps

Once this gets easier (or after 6 - 8 weeks) you will to have a new program.

Any questions just email me!

GOOD LUCK!!

Answer 3

well if 200 is right, first you need to see a doctor and get his or her approval. This is for your health as weight loss can effort your heart and a few other organs you have.

second, lots of water, about 22 glass of water a day, 12 oz. size. no pop or candy and no sugar at all, non.

second you need to map out your food intake a day and after a week review it and see what your taking in for a ave.

Walking is good , but better yet is the pool, if you walk in the pool the water helps you exercise, and the water supports your body mass and lets you move more and loose more.

Water aerobics would be good when your up to it. hot tubs and sweat rooms or steam rooms help you too.

good luck, I lost 35 lbs this year so far and I did it with out sugar, and bread. I did keep ice cream, but a small bowl, not the box, and one pop a week.

Answer 4

Well too lose that much weight you must really speak with your doctor. It will take diet and exercise plus other support persons to help you maintain not only a positive attitude wile you lose but to be able to keep some or all of it off once you do lose it. Lifestyle changes will be a big plus also. There are many things we do in our ordinary lives that we do not realize cause us to make certain decision. For sure cut out sugary drinks and work out portions. Don't beat yourself over the head when you don't lose but be more determined to stay the course it will come. It takes time to put things on and it will take time to take them off. You could also set mini goals and then reward yourself with a non-food item. I know these are not exercises but they are important also. I would recommend walking out of doors as an alternate to just doing the treadmill, and it's free:) The gym should have personals trainers and dietitians that can help you chose the right exercises, plus without your health history no one should make those kinds of decisions except you and your doctor.

Answer 5

Good for you for making the commitment to your health! I think that is totally awesome. Maybe you should think about talking to a trainer who can give you a good workup? They can be expensive if it is ongoing - but most gyms give you a free diagnostic and maybe some pointers on what to do. If you can afford it - even 6 lessons or so might be enough to get you started and losing weight fairly quickly. Don't neglect nutrition. I've found weight watchers to be very helpful in the past.

It sounds like you need to do cardio (which is what you are doing) - but you need to be in the target range for burning fat. I'm not an expert so I'll defer to others that might have more to say.

Answer 6

Aren't there any fitness trainers there?
If not you are in the wrong gym.

Exercise alone will not help you to reach your goal.

You also need to think about your dietary intake.
Take it slowly, a couple of lbs a week is an advance, and sufficient to give you encouragement to be harder with yourself.

You don't say how the 200lbs got there. So absent any knowledge as to whether this was a result of a medical condition, or an accident ,or simple indulgence on your part, I can say no more.

Think about it,

Gina.

Answer 7

You should ask the trainer at the gym for suggestions, it is hard to tell you what exercise to do, since we don't know what is offered at the gym.
eat sensible small healthy meals, and healthy snacks in between meals.
Drink 8 glasses (64 ounces) or more of water daily..
It will all take time, you didn't gain the weight overnight.
Good luck! YOU CAN DO IT! Do it for "YOU"

Answer 8

I'd add weights. The more muscle mass you have, the higher your metabolism will be.

For your cardio, you might try high intensity interval training. It's really made a difference for me. You can read a little about it here: http://en.wikipedia.org/wiki/High-intensity_interval_training.

Sounds like you're off to a great start! Good luck!!!

Answer 9

More cardioid! and add weights!

Ditch the treadmill and the bike do 40 -60 min on the eliptical thats like doing bike and treadmill times 4!

Also see if they are doing that biggest looser promo where you get sessions with a personal trainer for cheep. and pay close attention to what they teach you.

Answer 10

You should really see a trainer. You don't have to do it every time you go but he/she can set up a workout program based on your specific needs. Sorry to say but walking and riding a bike won't cut it. I hope you're dieting also.