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  • Q&A with Australian Health Practitioners

    What is a good gym workout for weight loss?

    Related Topics
    Fitness and Sports Medicine Nutrition Weight Management
    Hi, I'm a female hoping to lose approximately 12 kgs and would like to know if there is a recommended gym workout that be beneficial to my goal.

    I currently do a standard workout of 5 x cross trainer, Leg Press (Level 6) - 5 x 10 reps, Chest Press (Level 4) - 5 x 10 reps, Leg Curl (Level 6) - 5 x 10 reps, Cable Row (Level 4) - 5 x 10 reps, Ab Crunch (Level 5) 5 x 10 reps, Abductor Machine (Level 6) - 5 x 10 reps, Lat Pull Down (Level 4/5) - 5 x 10 reps, Bicep/Tricep Press (Level 5) - 5 x 10 reps, Treadmill - 15 minutes brisk walk/run intervals (4 mins brisk walk & 1 min run).

    I currently workout 6 times per week but am not seeing any results. My body is becoming more toned but I actually want to lose mass and tone, rather than gain muscle and mass. Any pointers would be incredibly helpful!
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    Tim Cottman - Fields

    Exercise Physiologist, Physiotherapist

    Tim is considered a movement specialist - using exercise, education and hands on therapy as his main treatments, helping everyone achieve optimal function. His interests … View Profile

    Hi, good job for what you have done so far!
    Losing weight can be a tough journey. Although there are numerous other factors to consider in this instance, I can give you suggestions for change regarding your workout.

    • Overall, the program should be focusing on cardio rather than resistance training - the minimum 50/50 (i.e. 3 x cardio, 3 x resistance weekly)
    • You will problaby benefit from doing exercises that work numerous muscle groups at once or large muscle groups
    • Avoid using too many machines if possible and stick to free weights (barbells, dumbbells etc.)
    • The most important factors to almost all workouts are the intensity (make sure your working hard), progression (try to increase the weight every so often) and variety (mix up the exercises every few weeks)
    • Make slight changes each each week (i.e. supersets, higher reps lower weight or circuit based workouts)
    • If you have favourvite exercises add them in as well
    Examples of exercises: Squat to press, step ups, bicep curl to press, walking lunges, dumbbell press, push ups, burpees, short sprints, assited pull up (band/ or machine), mountain climbers

    The aerobic or cardio side should rely heavily around interval training and low intensity long duration workouts (i.e. brisk walking for an hour) these both have proven to help with weight loss.

    Hope this helps
    Good luck!

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    Kirsty Woods

    Exercise Physiologist

    Hi I’m Kirsty Woods,I would like to use my experience, expertise and passion to help you reach your weight, energy and health goalsI have been … View Profile

    You may find the following article of interest: Obesity and physical activity: A review
    http://www.fmh.utl.pt/agon/cpfmh/docs/documentos/recursos/119/82%20-%20Obesity%20and%20physical%20activity%20A%20review.pdf                                

    Summary: Exercise has long been considered an integral component of weight management, but available evidence suggests that exercise ALONE is a relatively inefficient for losing weight (Bensimhon, Kraus & Donahue, 2006). In contrast, regular exercise appears crucial in the prevention of weight gain and successful maintenance of weight loss, and in the fostering of cardiovascular health. 

    For these reasons i strongly recommend that you also address diet, sleep patterns and other lifestyle factors which may also impact your weight loss efforts.

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    Ashleigh Keep

    Dietitian

    Ashleigh is an Accredited Practising Dietitian (APD, AN) and registered with the Dietitian's Association of Australia with experience in both clinical and private practice. Ashleigh's … View Profile

    Hi there,

    Great job for taking initiative with your exercise regime! Exercise plays a critical part in leading a healthy lifestyle - it is essential for muscle building, maintenance, cardiovascular fitness and to regulate our metabolism (amongst many other health benefits!). For more detailed exercise advice, I would seek recommendation from an exercise physiologist to tailor to your personal needs. However, it is imprtant to mention the role of resistance training, in amongst high intensity interval training (HIIT), in building and maintaining lean muscle mass. Muscle recovery continues from 4-14 hours post resistance exercise meaning your body is continuously burning energy (and calories!) for this amount of time post exercise - hence why resistance training is recommended to facilitate weight loss.

    It is also important to remember that exercise is not the only way to weight loss! It is a stringent combination of 80% nutrition and 20% exercise. For an effective weight loss routine, you must look into an eating regime that meets your energy requirements for exercise as well as in line with weight loss. In order to obtain an effective meal plan as above, I suggest you speak with an Accredited Practising Dietitian to tailor your diet to your individual nutritional needs. If you would like assistance, please feel free to contact me.

    Ashleigh

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    Arlene Normand

    Dietitian

    Arlene is a registered practising dietitian, with a private practice in the Eastern Suburbs of Sydney, and has built a strong business over the last … View Profile

    I must congratulate you on being so disciplined – you are doing so well. You now have to show self restraint with your eating and making alterations in your workout.

     

    To lose more mass you must watch your food intake. Weight loss is 80% food consumption. Select your food very carefully and keep your portions small. You can look at my website and it has sample menus that you might try to guide you in what you should be eating (www.arlenesway.com.au) or you should go and see an Accredited Practising Dietitian.

     

    In addition to trim down I would increase the cardio in your workout. Keep up the treadmill, and also include about 20 minutes on the bike and 20 minutes on the cross trainer as these are really affective calorie burner. I suggest you do an hour of cardio daily and with the reduction in calories you will find the kilos start to fall off. Attending boot camps is also motivational as you can enjoy working in a group. Running, cycling or walking are both emotionally therapeutic and good calorie burners.

     

    I am confident with your control you will be successful in attaining your goal!

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