Got a mate comming over, need help.

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I finally have inspired someone to train with me, and he is comming over tonight.

He has abit of a podge belly and I think he does not do that much exercise as it is, but he is not in bad shape or anything.

What should I get him started on? Push-ups? Light weights, some form work on the bench?

Just give him a taste at much lighter weights?
 
Well if you want him to keep coming back (and that's what he needs to do to lose that belly - there's nothing you can do to make it disappear in 1 session), you shouldn't push him too hard, cuz if he's unable to get out of bed or sit on the toilette the following morning, he sure isn't coming back.

As this will be sort of an "intro to gym", you should show him around the gym, do light warm-up (5-10 mins on a cardio machine at low intensity), work LIGHTLY on major muscles (1-2 leg workouts, 1-2 back/chest workouts and possibly 1 arm workout and abbs workout), followed by some 20 minutes on a cardio machine at moderate intensity, and if you guys want (although you should), some stretching at the end. It may be smart for him to stick to the machines for the first little while, as they'll do the form for him, and he only has to focus on pushing, and alter slowly move away to free-weights.

As far as him spotting you, its probably not the best idea to bring a fresh beginner helping you do workouts --- he will probably spot too much, or end up dropping something on you. :action9:

Cheers!
 
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Thank you for your response:

It went really well! I shared all my knowledge with him, found out that he used to really like running and encouraged him to start off with one run a week, trying to do some interval training.

I have free weights and bench at my house, and I went through program, and got him using two 5kg weight working on form, I think he really likes it! I am able to share with him my mistakes, so he can get straight into cutting the fat (I lifted for ages thinking increasing muscle would burn more at resting etc, did not work that well, I “like running” now, and I have to get him doing some.
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He wants to come back once a week and train at home once per week. I just got him working form and it was great, I have a little program for him.

I wanted him to do push-ups just to get him used to doing exercise, it is how I got into it.

Hahaha you are right about spotting, when I got to fail, he fully yanked on the bar, even after I told that I only need a light lift. He also caught his finger a little on second set.

But I was able to push myself heaps more, and make some pretty cool gains!

Having someone to train with is great. He has a big frame and in no time he will be buff as.

see ya
 
im not an expert on this but im pretty sure most of those things wont cause him to loose any weight running and situps along with a diet would do most.
 
alternativekid said:
im not an expert on this but im pretty sure most of those things wont cause him to loose any weight running and sit-ups along with a diet would do most.
Click to expand...

Well actually increasing muscle mass will increase the amount of calories your body needs just resting, therefore this exercie, along with a diet will (albeit over a long time) burn fat.

However the point of getting started is not just to get him running (I should have added he wants to put on some muscle also) it is to get him in the habbit of training. I have asked him to try and run once a week. Instead of pushing him too hard, I just want his mind and body to get into the habit of exercise, in general.

Target specific goals latter, I say, build a solid base and routine to start with.

If he is serious and he comes back and I don’t scare him off, we will be doing a lot of cardio work, so he does not make the same mistakes as me.
 
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