Exercise plan
- Thread starter Blueheart
- Start date
buriedalie
New member
This may not really answer your question, but since you sound like a beginner, I'd advise starting slow and learning how to use the different equipment in the gym. If you plan on weight training, start out slow and take everything one day at a time (note: don't lift every day, etc, etc)
In my case, actually, the gym just wasn't my thing, so I started walking/running/doing things like Tae Bo and saw some significant results.
But I digress -
Hope to have helped, alessio/ alexei
In my case, actually, the gym just wasn't my thing, so I started walking/running/doing things like Tae Bo and saw some significant results.
But I digress -
Hope to have helped, alessio/ alexei
I'd suggest readint the stickiedthreads in this forum..
but since it's your first time in the gym... you should get a tour and an intro session on how to do some t hings
but since it's your first time in the gym... you should get a tour and an intro session on how to do some t hings
missblonde4878
New member
Ask the people that work at the gym about help with a Personal Trainer - I don't know if every gym does it, but the last time I was a member of a gym, they offered a personalized plan at no extra cost. Someone actually sat down with me, took my measurements, bmi, etc..and based on my experience, came up with a workout plan and showed me how to use the different machines and gave me an actual workout routine.
Like I said, not sure if all gyms do that, but its worth asking!
Like I said, not sure if all gyms do that, but its worth asking!
Yea, I highly suggest taking a read around the stickies. They've got years worth of great advice packed into them.
That said, as someone said above, when it comes to resistance training you really need to take it slow. The idea is NOT to walk in and start lifting hard with the thought that, "I'm really going to start off on the right foot and train hard."
This mentality will backfire.
Start out very conservatively with the weights and focus entirely on proper form. If you don't know form, hiring a *good* personal trainer simply for form instruction might be a good idea.
Working in the 3 sets of 8-15 reps range for starters will probably be a good idea. This will give you more practice with form. Eventually, once competence and confidence is established, you can start working in some lower rep ranges too, like 4-6 sets of 4-6 reps.
Free weights are always better than machines. I'm very torn on what to suggest to a novice who doesn't have the instruction of a credible PT at their fingertips. Part of me suggests starting on the machines just to get use to resistance training than transfer this new found strength over to free weights. I want to suggest this for the simple fact that if you start exercising using free weights, having never touched a weight before and without proper instruction, there's a good chance you'll develop bad habits. It's easier to learn something right from the start than to learn over poor habits developed at an earlier point.
Don't get stuck in the idea that you can spot train the fat off. Beginners have the proclivity to focus on machines that isolate their problem areas. For instance, women tend to store fat easily on their thighs. Because of this, they'll focus a large portion of their routine on adductor/abductor machines believing that it's toning their fat thighs. It's not. Resistance training doesn't turn fat into muscle and the burning sensation that accompanies resistance training isn't *melting* the fat away. Stick with the larger, compound exercises that call on multiple joints and muscles to execute. Thing things like squat variations, deadlift variations, lunges, step ups, bench press, rows (for back), pull-ups and pull-downs, overhead pressing, etc, etc.
For starters, training 2-3 days per week using a full body routine will suffice. Actually, it will probably be optimal for you, not only suffice.
I could go on and on..... but hopefully there's something here that you can take away.
That said, as someone said above, when it comes to resistance training you really need to take it slow. The idea is NOT to walk in and start lifting hard with the thought that, "I'm really going to start off on the right foot and train hard."
This mentality will backfire.
Start out very conservatively with the weights and focus entirely on proper form. If you don't know form, hiring a *good* personal trainer simply for form instruction might be a good idea.
Working in the 3 sets of 8-15 reps range for starters will probably be a good idea. This will give you more practice with form. Eventually, once competence and confidence is established, you can start working in some lower rep ranges too, like 4-6 sets of 4-6 reps.
Free weights are always better than machines. I'm very torn on what to suggest to a novice who doesn't have the instruction of a credible PT at their fingertips. Part of me suggests starting on the machines just to get use to resistance training than transfer this new found strength over to free weights. I want to suggest this for the simple fact that if you start exercising using free weights, having never touched a weight before and without proper instruction, there's a good chance you'll develop bad habits. It's easier to learn something right from the start than to learn over poor habits developed at an earlier point.
Don't get stuck in the idea that you can spot train the fat off. Beginners have the proclivity to focus on machines that isolate their problem areas. For instance, women tend to store fat easily on their thighs. Because of this, they'll focus a large portion of their routine on adductor/abductor machines believing that it's toning their fat thighs. It's not. Resistance training doesn't turn fat into muscle and the burning sensation that accompanies resistance training isn't *melting* the fat away. Stick with the larger, compound exercises that call on multiple joints and muscles to execute. Thing things like squat variations, deadlift variations, lunges, step ups, bench press, rows (for back), pull-ups and pull-downs, overhead pressing, etc, etc.
For starters, training 2-3 days per week using a full body routine will suffice. Actually, it will probably be optimal for you, not only suffice.
I could go on and on..... but hopefully there's something here that you can take away.
pascalevdb
New member
Have you ever considered taking classes at your gym? Many gym offer classes from toning workouts to cardio classes to mind/body workouts like yoga or pilates. Choose a class designed for beginners and try the class at least 3 times before you decide its the right class or not, because sometimes it takes a few times before you catch on.
Pascale
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Pascale
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