Can you give me some advice on fitness...?

I have just joined my local gym, but didn't get any advice from any of the staff when I asked them. I am 5ft and weigh 64kg, I am planning on going to the gym 3 times a week and am following a healthy calorie controled diet.





At the gym I do the rowing machine for ten minutes, treadmill for 30 minutes, 100 sit-ups, exercise bike for 15-20 minutes and weights. How long will it take me to get down to a healthy weight of 47-50kg?





ThanksCan you give me some advice on fitness...?
It depends on a number of things:





The number of calories you are consuming


The make up of those calories


The intensity of your exercise programme


Your metabolic rate





Calories are essential because if you eat too few, this is worse than eating too many. So you need to eat around 1250 calories a day on sedentary days (i.e. days where you don't go to the gym) and 1500 calories on the days you do go to the gym. Otherwise you risk too big a calorie deficit and when this happens, your body will go into starvation mode.





The make up of your calories are important because if you eat too much fat or junk food, not only will you not learn healthy eating habits that you can take with you through life, you risk laying down more fat and not burning your glycogen stores when you work out. For this reason, focus on getting your calories from fibre rich, low fat foods (non-processed is best) so that you can re-educate your stomach and eyes for the long term.





Exercise intensity is critical if you want to shed weight. Each time you go to the gym, you should try to push yourself a bit harder. I am not talking about working out for longer, I am talking about doing more in the available time. So, if you walk at 5.5 kph, try to walk at 5.7 kph, then 6 kph. Or add an incline to the treadmill, which will force you to work harder. In order to burn fat, I strongly recommend that you acquaint yourself with a machine called an elliptical trainer or cross trainer. Some people refer to it as a skiing machine. This gives a great all over workout (make sure you use the machine with the push-pull bars to work the arms) and is low impact, so it is kind to your knees. Try to do 20 minutes on this during your workouts - build up to it.





Finally, your basal metabolic rate is important because it dictates the speed at which you burn calories. This is the reason why your trainers couldn't really answer your question - we all have different basal metabolic rates. Weight training will increase your metabolic rate but there are also eating tips that can help, such as eating 6 small meals a day instead of 3 and doing aerobic training on an empty stomach. Do not, whatever you do, take supplements that promise to speed weight loss. Chances are you will be left with metabolic problems for a while after discontinuing them - the last thing you need.





Asking how long it will take you to lose weight is like asking how long a piece of string is. Based on what you have said, you are about 14 - 17 kg overweight (around 30 - 37lbs). Being modest, you can expect to be at goal in about 9 months. However, I would expect you to get there in (at the most) half that time. This is based on you losing, on average, 2 lbs a week. Everyone is different which is possibly why your gym instructors do not want to give you any numbers. They just don't know, is the problem!





Good luck with this!Can you give me some advice on fitness...?
hey dude controlling oer ur diet wont help as per my advice exercise wil help u nd in cas u want 2 increase ur height try 2 hav a gud posture avoid fast food
A lot depends on what you eat in your controlled diet. You want to cut back on sugar, saturated fat, alcohol and starches. Smaller portions. The brief description you gave sounds like a healthy plan that controls calorie intake while exercising regularly but not excessively. Slowly increase your time on the bike to 30-40 minutes. This can produce an average weight loss of .4 kg each week. So plan on staying with your regimen for 30-40 weeks. Good luck!
I can't tell you how long it will take, that depends on too many things that I don't know. With all of the different variables, it could be any length of time.


The important thing is that you enjoy it! Don't look at it like this: I have a goal, so as soon as I reach it, I'll stop going to the gym. You'll gain the weight back, and keep in the cycle until you get frustrated and angry and stay fat.


Learn to change your lifestyle totally. Not to reach a goal, but to make a new you. The weight will follow. I hope you are following your new diet (by new diet I mean a new way to eat for the rest of your life, not a fad diet). Good luck with these new changes, you will start to feel a lot better, and in time look a lot better too!
Change your gym, you should have had an induction, by law !!!!
Best not to go too mad on the diet and start exercise at the same time. Just eat sensibly and cut down portions and snacks when you start exercise. I am a great believer in doing more and eating less instead of paying through the nose to slimming groups! Try and vary what you do each time you go to the gym or you'll soon get bored. So maybe cardiovascular one visit and weights and toning the nextn and a mix on the next. Try and mix it up. It's taken me six weeks to lose a stone and a bit so don't expect instant miracles it could take a while. You'll lose loads at first then it drops off a little slower, you need to chose a diet that is enjoyable and you can use for the long term or any good practise you get into could be undone very quickly. Hope this is helpful