Weight / Fat loss

Just signed up for a gym, did my first session with an instructor (I've never been in a gym before so am a complete and utter n00b). Instructor gives me 4 mat-based exercises, tells me to do 2 sets of 10 reps each, then tells me to beat it. Whole thing lasted about 20 mins. Is that really it? Was kind of expecting something a bit more intensive and / or involving the Shit What's In The Gym. Have I got a duff gym or is this what they're supposed to be like for a first session?

Got one of my worst injuries through being a kebab bloating bother (ie unfit and just a mess). Ironically that was two detached ribs! not fun.

I'm fecking heavy at the moment, with BMI in the medically obese zone, and have very little body fat. Despite looking the part in a rugby top, when I lift my arms to bind as a hooker in a scrum, you could play my ribs like a xilophone. Something our second rows have done several times when things collapse.

Also what D.Generate said about compound lifts is what I was trying to say. Only he put it much much better.

Those exercises are specifically good for rugby. Plus they are the best way to convince your body to build bulk. win win.

I also eat several slices of bread with tinned mackeral each day. The oils help the training, and its another protien source.

Just signed up for a gym, did my first session with an instructor (I've never been in a gym before so am a complete and utter n00b). Instructor gives me 4 mat-based exercises, tells me to do 2 sets of 10 reps each, then tells me to beat it. Whole thing lasted about 20 mins. Is that really it? Was kind of expecting something a bit more intensive and / or involving the Shit What's In The Gym. Have I got a duff gym or is this what they're supposed to be like for a first session?

Depends on your goals. But for general fitness, assuming you're doing CV separately (cycling, running). Mat work is the best. Showing new customers the cool looking machines to impress them would have been more duff IMHO.

Remember the bigger and more complex looking the machine, the more it allows you to build major visible muscles without actually working stability muscles or tendons etc. So you get the look quickly, but not the physical benifit.

@ DFP - as I understand it calisthenics works muscles in groups including all the connecting tissues, weights individual muscles. I am know that squats and deadlifts work compound groups but I can't lift due to a fractured neck vertebrae. It maybe a prejudice but I also tend to consider weight training to be mostly about aesthetics. I do calisthenics because I can do them anywhere, at home, at work, at my club in the park, they don't aggravate my neck injury and because the old school boxers & strongmen did them. I find the whole bodybuilder, supplement, protein powder, steroid taking culture a bit suspect. No offense to people who buy into that but its not my way.

In France I am too old to obtain a license to fight but I spar very often against younger faster guys so I do lots & lots of conditioning.

@ nefarious - most days I manage to do ninety minutes. But that can include calisthenics, riding to work, trail running as well as the boxing training. Leangains certainly looks like it works if your goal is to look good naked. But honestly a bloke of my age (48) with 5% bodyfat looks a bit weird if you ask me. There are a lot of good reasons for intermittent fasting but I am not convinced that I need to do it everyday !!!!

Depends on your goals. But for general fitness, assuming you're doing CV separately (cycling, running). Mat work is the best. Showing new customers the cool looking machines to impress them would have been more duff IMHO.

Remember the bigger and more complex looking the machine, the more it allows you to build major visible muscles without actually working stability muscles or tendons etc. So you get the look quickly, but not the physical benifit.

Good to know, ta. I specified my goals as building functional core stability and strength so that would make a lot of sense. The number of sets / reps seems a bit low, though - can I just increase them so it feels like I'm actually doing something slightly challenging or is there generally a reason for them being so low-intensity?

I also eat several slices of bread with tinned mackeral each day. The oils help the training, and its another protien source.

I have recently discovered tinned sardines, fucking amazing and less than 50p a tin. I think I will stock up

+1 for tinned sardines, good for omega 3, but bread is full of omega 6 and some nutritionists say that you have to reduce omega 6 to benefit from raising omega 3's. Meaning you have to cut out the processed & white crap.

Boo! have you ever had that soft African sweet bread you get in corner shops? that stuff is like crack!

It maybe a prejudice but I also tend to consider weight training to be mostly about aesthetics. ... I find the whole bodybuilder, supplement, protein powder, steroid taking culture a bit suspect.

I find it frustrating that weightlifting has this image, not least because weightlifting is not really one thing. The kind of training and results associated with powerlifting will differ from olympic lifting, bodybuilding, or just using cables for rehab, or kettlebells or whatever. I used to powerlift, and it really got my goat when people used to conflate it with bodybuilding.

I eat danish ryebread, It has the denisty of a dwarf star, and is therefore nice and filling.

Makes for very satisfying 'movements' too. But thats probably info than you want.

Good to know, ta. I specified my goals as building functional core stability and strength so that would make a lot of sense. The number of sets / reps seems a bit low, though - can I just increase them so it feels like I'm actually doing something slightly challenging or is there generally a reason for them being so low-intensity?

If it were me. I keep the number of reps the same, and just repeat the rutine more times. I do this with my core training.

I dont like to stress my core though. This way I get more done without straining.

Depends on your goals. But for general fitness, assuming you're doing CV separately (cycling, running). Mat work is the best. Showing new customers the cool looking machines to impress them would have been more duff IMHO.

Remember the bigger and more complex looking the machine, the more it allows you to build major visible muscles without actually working stability muscles or tendons etc. So you get the look quickly, but not the physical benifit.

But simply saying do 2 sets of exercises then beat it is utterly crap.

I find it frustrating that weightlifting has this image, not least because weightlifting is not really one thing. The kind of training and results associated with powerlifting will differ from olympic lifting, bodybuilding, or just using cables for rehab, or kettlebells or whatever. I used to powerlift, and it really got my goat when people used to conflate it with bodybuilding.

Definitely 3 major distinct types of weight user.

Building builder - Looking for asthetics through muscle size, balance, and definition.

Weightlifter - Looking for pure power through technique and strength.

Cross trainer - Someone looking to compliment their other sports with resistance training.

I try to claim to be a cross trainer. But I wear a vest to the gym, so fall somewhat into the first catergry too. Personally I dont judge one above the other.

I find it frustrating that weightlifting has this image, not least because weightlifting is not really one thing. The kind of training and results associated with powerlifting will differ from olympic lifting, bodybuilding, or just using cables for rehab, or kettlebells or whatever. I used to powerlift, and it really got my goat when people used to conflate it with bodybuilding.

I think you make a very valid point. Before I joined my boxing club I used to train at Club Med. I never once saw anyone power lifting in there. I would have to say that I didn't much enjoy the atmosphere there. It was a bit of a pick up joint and there was an awful lot of posing. So probably that has left me with a prejudice.

But simply saying do 2 sets of exercises then beat it is utterly crap.

4 exercises. I train with the national rugby physio (not as big a boast as it sounds, I'm in Norway). He does about 5 mat based exercises, slowly and carefully, then repeats.

I'm may have mis intepreted the beat it comment though.

Just signed up for a gym, did my first session with an instructor (I've never been in a gym before so am a complete and utter n00b). Instructor gives me 4 mat-based exercises, tells me to do 2 sets of 10 reps each, then tells me to beat it. Whole thing lasted about 20 mins. Is that really it? Was kind of expecting something a bit more intensive and / or involving the Shit What's In The Gym. Have I got a duff gym or is this what they're supposed to be like for a first session?

I'm guessing this is probably their induction for someone who has never been in a gym before. It can be that they want you to get used to working out before moving it on to weights, and build up a commitment and routine and get your body used to exercising in a certain way.

If you're not happy with the induction, tell the gym. If you want to know how to use the weight machines ask the gym. Let them know you are not happy.

I'm looking to gain a bit of weight (not massively bulk up, just stop looking so scrawny), and am looking for a good portable second breakfast to take to work.

I tend to have a bowl of cereal and nuts for brekkie, then, 3-4 days a week go to the gym and do resistance stuff, then cycle c.7 miles to work. So, I want somethintg I can scoff when I get to my desk, preferably quite protein rich. I would go for peanut butter and mashed banana on toast but our toaster is out of action at the moment.

Any suggestions? Something I can prepare at home ideally. Or something I can put together at work without toaster / microwave etc....

I could just upweight the size of my packed lunches, but want something a bit more breakfast-like

Tinned mackerel in tomatoe sauce on rye bread.

Tinned mackerel in tomatoe sauce on rye bread buried in the garden for six months.
You're living in scandiland, right?

Tinned mackerel in tomatoe sauce on rye bread.

sounds good, i love rye, lots of tinned mackerel will start adding up though (financially). may go down the cottage cheese route.

keep the suggestions a-comin!

Sardines are very cheap. Even from M&S they're less than 50p a tin.

Really? Are that that healthy though?

Yoghurt, banana, granola and mixed seeds (toasted)? Although that's quite like your 1st breakfast. It's what I have after a 1st breakfast of toast and peanut butter. about 40/50g of protein between them I think.

Really? Are that that healthy though?

yup

Yoghurt, banana, granola and mixed seeds (toasted)? Although that's quite like your 1st breakfast. It's what I have after a 1st breakfast of toast and peanut butter. about 40/50g of protein between them I think.

Ha, that's basiclly exactly the same as my first breakfast! You do things the other way around to the way i used to until we've had a toaster fiasco at work.

A man of fine taste obviously