Weight training for fat loss

guil

January this year I joined a local operation transformation group and since then I've lost just under 22kg. I'm 5'8" and I'm 101.2kg now.
I play squash a couple of times during the week so not looking to get really big or anything from weights but I'm kinda lost in the gym.

I've looked for programs but a lot of them have cable machines which the gym doesn't have. Any ideas?

Alf Veedersane

What does the gym have?

Plenty of decent programmes out there that won't require cable machines.

guil

It's only a small gym in the squash club and I probably aren't using the right names but there's leg press
Leg extension
Machine for hamstrings
Lat pull down
Pec deck - use a bench and much the same movement as chest press but slightly arcing back
Not sure of the name but you sit into it with elbows bent and arms straight up and press your elbows to the front
Rack for bench pressing
Hack squat machine
Seated bench press machine
Bicep curl machine
Seated row I think it's called but you have your chest against a pad and pull towards you
There's 2 benches 2 barbells an ez curl bar and lots of dumbells.

There's 2 threadmills, 2 cross trainers and 2 bikes as well.

Hugh_C

guil wrote: »

It's only a small gym in the squash club and I probably aren't using the right names but there's leg press

Sounds like a standard set of equipment, I'm sure the club can advise you a routine to follow, because if they can't they really shouldn't have the equipment. That said, do a bike/treadmill warmup for ten to fifteen minutes, then three circuits of all the weight machines doing 10-12 reps each with appropriate resistance followed by stretches & a warm down. This would be a good place to start. Work all the muscle groups.

guil

Hugh_C wrote: »

Sounds like a standard set of equipment, I'm sure the club can advise you a routine to follow, because if they can't they really shouldn't have the equipment. That said, do a bike/treadmill warmup for ten to fifteen minutes, then three circuits of all the weight machines doing 10-12 reps each with appropriate resistance followed by stretches & a warm down. This would be a good place to start. Work all the muscle groups.

Thanks.

dastardly00

Well done on losing all that weight!!

guil

Cheers, the difference is unbelievable in every way.