Exercise routine help

P

pJaY

New member
Hi guys, I've been browsing a lot and this seems the place for me. A lot of motivation and grand people.


I'd like help, from anyone, professional/non professional to help design a exercise routine for me. I'm 18 work 40 hrs a week and take 14 credit hours in college.

I usually have class on Tues/Weds or Thursdays. I'm a complete gym noob, so in detail would be amazing! One thing, my job isn't an office job and I do a pretty good amount of walking each day at work.

If anyone is willing to help I'd appreciate it so much, you can contact me on aim(monsta582) or via email.

Thanks in advance.
 
Did you happen to read the sticky threads here? Not to sound rude, but I'm willing to help those who are willing to help themselves. Pretty concise recommendations for beginners have been plotted out in the sticky threads. If you have specific questions from there, I'm all ears.
 
Yes, I've read the stickies. I understand I need to incorporate diet/cardio/strength training all in one to get to my essential goal.


It just seems when I get in the gym, I have no plan, no knowledge of what to do. I'd like someone to help me construct a routine that I can go into the gym, know what to do, then build from there.

Thanks Steve.
 
Have you thought about doing exersize that doesn't require going to a gym? I've always hated the gym and found I got very bored. But swimming is great, I go swimming alot and its really fun. Or bike riding? You could ride to work if you normally go by car or public transport ... You could pick up a class in your free time doing something like kick-boxing (I used to do that for 2 years and it was really good) or maybe a dance class ..

If you do want to stick with a gym, when you join they usually give you an induction with a trainer, who asks you what your goals are and sets you up a regime that fits what you want. If they haven't done that already you should ask them for one.

Not sure if thats any help but ... lol
 
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Regarding the post above... sure, the gym is definitely not necessary in all situations. I would argue though that in some it is unless you have a nice supply of funds to outfit a home gym.

It all depends on what you're looking to get out of your exercise. If you're simply looking for improved health and weight loss... it doesn't take anything fancy.

If you're more interested in optimizing your physique and fat loss, things get tricky unless, again, you have a nice variety of things at your home.

Regarding the OP... why don't you start by telling us your stats? Age, sex, height, weight, specific goals, diet.
 
No problem!

I'm 18, 6'0, 242lb male. I work about 40 hrs and take 13 college credit hours. My classes are on tues/thursday and I will have regular access to the YMCA.

My goal is to be around 180 or so before my 19th birthday, which is at the beginning of April.

My diet is inconsistent, living at home with parents doesn't help, but I know moms will cook w/e for me. At work we're surrounded by fast food and it's too easy just to have my uncle or co-worker grab me a burger or two..

It's sad, but that's why I'm here to improve it.
 
I can tell you right now that diet needs to be priority number one. You need to own up and take responsibility for your actions. Don't take the easy route. Make the choices that are going to make you happy long term, the ones that match up to the direction you want you life to go.

Speak to your mom about making healthier choices for the entire family and start packing a lunch, if possible.

Exercise comes second to diet. I'd start by simply doing something you enjoy. If that means a walk around the block. Fine. If that means some weights... cool. Whatever. Just find ways to move more.

If you're going to hit the gym up... 2 days per week of weights would be ideal, focusing on full body training using compound exercises.

3 days or cardio would be ideal. More if needed.

Your rate of weight loss required to meet your goal seems a bit too steep. However, I'm not one to say it's impossible. It's just that as you get closer to your goal weight, the rate of weight loss will slow without a doubt. Making sure you understand and manage your expectations is critical.

And not letting a lack of progress from week to week deter you from trying consistently is important as well. When the scale doesn't go the way you had hoped this week, it's easy to let old habits slip in due to frustration. Instead, it's a prime time to analyze and learn so you can modify your approach to better meet your goals.
 
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