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looking to loose at least 30 lbs... help please

I joined a gym this week. I want to loose 30 lbs and I don't want to use a trainer. They are expensive. I want to go to the gym 5 times a week. Whats a good workout for loosing weight, but gaining muscle too. Any help please. he said something like 10% cardio, 40% nut.. and 50% weight lifting...

let me know what you think. What types of equipment to use and everything. Also whats a good base to start at? how to you decide what weight is too little or too much ? Also if anyone know a name of a group that would help or benifit me, please do. Lastly... maybe some type of dieting plan, eating right... what do eat.

?? i need a good routine please.

Sat. Mar 15, 11:56am

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Good for you for taking the first step! It sounds like you are starting from square one. There are so many workout and diet programs out there - I would suggest taking a look at a fitness magazine or get a book for a good exercise routine. Most books will have an easy to follow routine that includes cardio and weights. Until you figure something out - just get used to regular exercise on a cardio machine or walking outside. Weights are great and you'll want to add that into your routine, but do something in the meantime.

As far as the food - figure out your BMR - how many calories you need on a daily basis. You can google 'BMR' and you'll get a calculation or a calculator to figure that out. This is how many calories you need to just be alive, basically. So, by adding exercise and general day to day movement - you'll be burning extra calories.

A good place to start with eating is to just get a handle on food portions and calories. Sometimes just learning about that is enough to motivate a change in what you eat. You may be surprised to discover just how many calories are in the foods you love. Generally, though, whole foods (whole grains, fruits, vegetables, and lean meats) are better than processed and packaged foods (most of the stuff found in the aisles of a grocery store.)

Between starting to exercise and watching what you eat - you'll lose those 30 pounds.


I'd say 'good luck' but luck has nothing to do with it! So, I'll say 'You can do it!!'

BTW - What is 40% 'nut'?

Saturday, March 15, 2008, 3:09 PM

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you should ask your gym if they do a free session with a trainer for new members, at mine they do for all new members and they help show you how to use the wts and advise you on what is best for you and how many reps, etc. it does not hurt to ask

Saturday, March 15, 2008, 3:43 PM

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I find the Body For Life program extremely effective in losing pounds of fat and adding muscle.

They offer all of the details for free on There is also a team of us here on Peertrainer - "Body 4 Lifers".

Good Luck!

Saturday, March 15, 2008, 8:20 PM

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Join Weight Watchers for a solid, balanced diet plan.
Include cardio and sculpting classes to keep from getting in a rut. Yoga and pilates are great for other reasons, but not for fat burning, just FYI.
Get some mainstream magazines like Self, Fitness, Shape, Women's Health, Prevention, etc. for workout ideas and the latest developments.

And don't listen to a male personal trainer's take on how to lose weight if you are a woman. I have yet to meet one who doesn't snort when you suggest that the male body and the female body handle exercise and weight loss differently. They'll push weight lifting (because you don't need them for cardio) and protein shakes (they get a commission on supplement sales).

Saturday, March 15, 2008, 8:37 PM

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he said 40% nutritional.. I guess thats what I eat everyday

Sunday, March 16, 2008, 11:29 AM

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I will try the body 4 life. I will see what the website has. I bought a bunch of fruits and vegs yesterday and today i actually ate oatmeal for breakfast. I guess i need to look for my BMR or something. but how do i tell how many calories to burn with my BMR?

Sunday, March 16, 2008, 11:32 AM

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just to let everyone know here also. i'm a 25/m weigh about 228 looking to loose about 30 to start if I can. Thats my main goal right now. But i know it may takea while.

Sunday, March 16, 2008, 11:34 AM

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Forgive me for all the extra things I'm adding here. I did my BMR. I got 2180.04 . So thats around what I should have per day right? Can any of you recommend a fitness magizine at all for a routtine or something? What I thought about doing was. Monday, triceps and biceps. wednesday - quads, calvs, and the muscle behind the quad, and Friday Chest, shoulders, and lowerback. Tuesday and thursdays I can do mainly all cardio those days. And try to up the weight week after week about 5-10 lbs maybe? Also i thought about going on a cardio machinge about 15-20 minutes MWF b4 those other routines. Let me know what everyone thinks of this. Is it wrong? a good direction. You all seem really helpful and I thank you very much. I feel alot more motavated with the help of all of you :-D

Sunday, March 16, 2008, 11:41 AM

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At the gym experience level and fitness / weight level that you are at - If your focus is losing some weight and getting a little more in shape I say keep it simple!!
Just start walking fast / jogging nice and easy for an hour 5 times a week on the treadmill (you must be really sweating at the end) and reduce your calories to 1800 - If you stick to that for a month I guarantee you will lose some serious pounds.
I see people in the gym all the time that are walking around trying to figure out all this different crap to get in shape when really they should be walking fast or jogging on the treadmill for a few months... then they can encorporate all the other important stuff.

Walk into the gym, get on the treamill, get moving and then leave - done.

At 2180 BMR - count your calories and keep them at 1800 a day. Done.
I guarantee this is all you need for now.

That is where I started at 220 and started slow and simple - now I am 180 and do all that fancy stuff in the gym with weights and machines and stuff and ran a half marathon and am in great shape, but start simple!

Monday, March 17, 2008, 11:15 AM

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I'm doing the same thing -- with a trainer -- and here's what I do

I'm working on losing 30 pounds right now to go from a size 12 to a size 6. I'm 27 and in good health, but not in good shape. I hired a trainer to help me, so I thought I'd post the types of exercises he gives me so you can use them.

We never use the nautilus machines, but instead use the barbells and free weights. We generally do "circuit training": a mixture of three or so exercises (one that has a cardio component, such as rowing, jogging, jumping rope, or lifting lots of quick reps at low weight). I work out for between 1/2 hr to an hour five times a week. I think I would have given up and gotten bored long ago if I were just jogging. Here are examples of exercises (I'll forgo long descriptions now, to save space, and you can use the internet for descrips or let me know if you would like more info):

* lots of kinds of squats (body weight, holding barbells at my shoulders while squatting, using the bar (only do this if you are careful to take the time to learn good form, or you can hurt yourself), squat-jumps)
* push-ups (start on a stationary bar 2' off the ground or a stair if regular push-ups are too difficult)
* sit-ups, leg lifts
* arms exercises (dumbbell swing, dumbbell snatch, thrusters, dips, barbell bench press)
* box jumps

As others have mentioned, there are great websites with examples of circuits so that you can mix it up every day. Good luck!

Monday, March 17, 2008, 12:05 PM

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nice, I'll have to remember some of those things!

Thanks alot!

Thursday, March 20, 2008, 8:17 AM

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Add SALBA (2 tbsp) to your food everyday. It will fill you up, give you lots of energy, and keep you healthy! Try it! Research it on the net to get more info. I got mine at the Bulk Barn.

Thursday, March 20, 2008, 9:13 AM

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update on my progress

I've been working out in the gym. doing mostly cardio right now and a little weight training. Is it good to take about 300-500 cal a day for excersize? Would that mean 1800 calories a day with 300-500 calories off? Meaning i'm actually having like 1300-1500 total a day? is that right? or after my excersize and everything be at 1800 cal a day?

Wednesday, March 26, 2008, 11:07 AM

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The big thing is to not short yourself on calories too bad. I did when I first started trying to lose weight and got really ticked because the scale was barely budgeing. If you do intensive workouts, stick to the 1800 calories. Your body will need it to fuel you and keep you going. If moderate, 1500 might work, Don't go lower though, you are still young and you may send your metabolism into a crazy mode.

Wednesday, March 26, 2008, 11:28 AM

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Burn a little more - eat a little more

Great Work!!

If you are really burning 300-500 calories that is more food that you can eat since you are burning it off.
So I would up the calories by say 200 per day (usually you burn less than you think at the gym) to 2000. But keep tweaking your calorie #s a little if necessary. You should be a little hungry but not too hungry.
PP is generally right, don't go to low on calories or you will binge or not be yourself.

I am very happy for you that you are making good changes. It sounds like you are on your way to a lifetime of fitness ! !

Wednesday, March 26, 2008, 11:48 AM

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Sounds like you are right on track OP. Keeep it up!

Wednesday, March 26, 2008, 11:50 AM

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read eat to live by joel fuhrman.

Wednesday, March 26, 2008, 11:51 AM

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I think your plan sounds pretty good, but I would change one thing....when you lift choose to do muscles that compliment each other on the same day. For example Biceps and Chest should be done on the same day because a lot of chest exercises also work your biceps and vice versa. Triceps and Back should be on the same day. I usually do all leg work on one day (like you had already planned) and shoulders you can either do on its own day with abs or you can just do it by itself. Shoulders take a long time to fatigue :)

I hope that helps! Good luck and work hard :)

Wednesday, March 26, 2008, 12:22 PM

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mix up

PP you state:
"Biceps and Chest should be done on the same day because a lot of chest exercises also work your biceps and vice versa. Triceps and Back should be on the same day."

that is BACKWARD - Chest goes with Tris (that is why close grip bench press is a triceps move) and Back with Bis (Think about bent over row or seated lat pull). whoops.


Wednesday, March 26, 2008, 2:45 PM

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When you talk about how much to lift, and how much to increase the weights -

For a woman who isn't looking to bulk up much, the rule of thumb is:

Start with whatever weight you can lift 3 sets of 8 reps each. Stay at that weight until you can work up to 3 sets of 12 reps each. Then bump up the weight one interval - you should then be able to do 3 sets of 8 reps at that new weight. Work on that until you can lift that weight for 3 sets of 12 reps, and then bump up again.

It's a good way to always be improving, but never lifting so much that you're likely to hurt yourself. I'm sure others have other opinions on what's "best," but, this method will work and it is safe.

Wednesday, March 26, 2008, 5:02 PM

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this sounds good..

"When you talk about how much to lift, and how much to increase the weights -

For a woman who isn't looking to bulk up much, the rule of thumb is:

Start with whatever weight you can lift 3 sets of 8 reps each. Stay at that weight until you can work up to 3 sets of 12 reps each. Then bump up the weight one interval - you should then be able to do 3 sets of 8 reps at that new weight. Work on that until you can lift that weight for 3 sets of 12 reps, and then bump up again.

It's a good way to always be improving, but never lifting so much that you're likely to hurt yourself. I'm sure others have other opinions on what's "best," but, this method will work and it is safe. "

I think I may think about that next time I go lifting.

One thing, no one really answered my question about calories intake. If my max is 1800 and I go to the gym and do 500 cal does that mean the full workout for the day with 1800 total with or without working out into effect? Or if I work out I can eat more?? Can some please explain this better for me, So I can understand it better ??

Wednesday, March 26, 2008, 8:08 PM

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To 2:45-

I am just going by what my body builder boyfriend told me, so I dont know who is right.

nobody knows :)


Wednesday, March 26, 2008, 10:02 PM

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I am not trying to be pushy or mean here I just want to set the record straight:

The principle you mention is working a smaller muscle group along with a corresponding larger muscle group so they are warmed up together and both exhausted on the same day. A good principle.
Let's think about it:
For compund chest moves you are generally PRESSING the weight away from your body (bench press, dumbbell press) and STRAIGHTENING your arm which is the function of the triceps muscle on the back of your arm to straighten, just like you do from any isolated triceps move (skullcrusher, pressdown, overhead triceps raise)
For compund back moves you are generally PULLING the weight toward your body (Bent over row, seated lat pull, lat pulldown) and BENDING the arm which is the function of the biceps muscle on the front of the arm to bend the arm, just like you do from any isolated biceps move (bicep curl, preacher curl)

So Chest with Tris and Back with Bis. I am sure that your boyfriend would agree. Pick up any fitness magazine and you will see these grouped together almost every time.

I have been lifting for fifteen years and almost always use this principle, in fact I did this morning (It helps to avoid injury too).
I also encorporate corresponding cardio at the end of my cardio warmup - for chest heavy elliptical for 3 mins focusing on the pressing action and for back rowing machine for 3 mins focusing on the pulling action.

Happy lifting ! :)


Thursday, March 27, 2008, 10:32 AM

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8:08 / OP

Did I not answer your question?
see "Burn... more eat... more..."


Thursday, March 27, 2008, 10:34 AM

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looking to loose at least 30 lbs... help please

ok i had a trainer and he had me run for 20 minutes and do push up;s sit up's ant the squat's and i lost 25 pounds in 4 weeks but i found them again so im doing the exercises i just told you

Tuesday, January 20, 2009, 1:39 AM

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I lost 40 lbs within about 6-7 months. I still need to lose 30 lbs. My weight has not budged since March of last year. I am so tired of being the same weight. I 'm on Weight Watchers plan.

I have been a member of a gym for 1 year now. I usually do 30 minutes elliptical, but recently switched to 30-40 minutes of treadmill(incline of 5 or 6 and walking around 3.4). I also do all of the machines at one time 3 x's a week. OK - sometimes I get away from this. But. the scale never budges, and I am very frustrated. I am a female 53 yrs. old. Any other advice other than what is posted. Thanks

Sunday, January 25, 2009, 12:18 PM

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My body refuses to LOSE! HELP!?

Hi, I'm new here, and I'm sorry to make my first contribution so long and needy, but I really need any advice I can get. Since January 5th I have used the "Lose It" application on the iTouch (my birthday present!) and I have been completely honest and diligent about tracking everything! First of all, I weigh 186 right now. I'm 44 years old and female. My calorie budget is 1700 a day according to this app, in order to lose 1 pound a week. Ok, I stick to that or less even! I deliberately overestimate calories, not underestimate. I'm not out to fool myself, I know what I have to do. Or at least I know what "the rules" tells me to do, but my body must not know that I obey the rules and then some. Ok, so for exercise, I walk AT LEAST 6 days a week. Usually I walk 5 miles a day. Sometimes 4 miles. I walk at a speed of 3.5 to 4 mph, it varies, but is never less than that. In addition to that, I use an elliptical about 3 or 4 days a week. I usually do 45 minutes. Sometimes only 30, but sometimes 60. And I do the speed up, slow down thing, so that I am really sweating and getting my heart rate up. I also track my heart rate while doing this exercising. With this Lose It app, it states my calorie burn anywhere between 400 on days I just walk outside, all the way to 700 when I walk and do the elliptical. So, how in the world, can I eat 1700 calories, burn 400-700 a day and logically NOT lose weight? It has been over a month now! So, since January 5th, when I weighed in at 190.6, I have lost and gained the same 2 or 3 pounds, and nothing else!! I am becoming very frustrated and upset and sometimes even depressed, because I KNOW that I am doing everything I can do. How is my body defying the logic of calories in vs. calories out? Why does my body refuse to lose weight? Am I doomed to never be a normal weight again? If anyone has any suggestions or advice or sees something that I'm doing wrong, please advise! I am at the end of my rope. Thank you!

Sunday, February 15, 2009, 3:33 AM

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To "My Body Refuses to Lose"

Do y ou post what you eat to a log on PeerTrainer? It might help if people can see what you are eating and your portion size. Someone else might see something that you are not that could be helpful. Also, I have seen several comments about a body taking months, sometimes before fat-burning is really kickstarted. Don't give up. Your body may just need more time.

Monday, February 23, 2009, 10:58 PM

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have you tried switching up your workout? your body may have gotten used to the same workout every day. it is the same with diet, if you eat the same foods repetitively your body will get used to them, so for example if a person has eaten unhealthy fatty foods all his life and suddenly goes to a strict whole foods, veggie diet his body will have a reaction probably not a good one but just an example.

Tuesday, March 10, 2009, 8:52 AM

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Looking to lose

I am looking to lose 68 pounds. I've been at a Plato for 2 year. I've join a gym, and have a exsensive trainer whom I can not afford. I am tired of taking high cholesterol meds. I'm a walk aholic. I power walk daily, still no weight lose. I was told I'm not eating enough. Based on my weight, night and age, fit pal put me on a 1200 Cal diet. Well my trainer said I was starving myself. He put me on a 1800 Cal diet. I can't even eat 1800 Cal. I eat close to 1500 Cal. But, my trainer is no help. For the $ I pay him he got's to get on the ball because I have a goal to meet by Oct 19th my bday or I will cancel him.

Tuesday, September 11, 2012, 7:39 PM

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Change up your exercise, take note of WHAT and HOW MUCH you are really eating AND drinking. What is the quality of your food and the intensity of your exercise? Your trainer can only do so much and you can choose to eschew his calorie advice. Generally bodies do not plateau for two years. Reevaluate what you're doing or seek medical advice.

Tuesday, September 11, 2012, 9:06 PM

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