Need workout help badly

K

karihkinz

0
Hey there,

This may be a long read so I apologize for such. A little about me is, until 6 weeks ago, I never worked out or was physically active. I'm not overweight, but I am deffinatly not in shape or have any stamina/endurance (Have the tubby stomach and thighs though). I'm 22, 5'7, and 154 pounds. When it comes to upper body strength, I'm weakest in that department I think. I can't even do one push up still and thats with weight training for 6 weeks. (How embarrasing)

Anyway..

I've tried reading websites and what not and haven't really found any answers to the questions that continually plaque me since I've started working out about 6 weeks ago. I can't seem to find ANY sites (that don't charge) with picture instructions to normal machines you would find at a gym. I can't afford a personal trainer to answer my questions at the gym, and despite management telling me at sign up I could ask any personal trainer on the floor how to use the machinery, they are always busy with another appointment (which I wouldn't be so rude as to interupt) and when they are done with people they leave immediatly.

When I go to the gym I pretty much just wander around aimlessly, doing random workouts on the machines I can figure out for myself, steering clear of free weights as I don't know "form" or different methods to work out. From what I have read from sites, I do about 20 minutes of cardio to get my heart rate up, then do reps on my arms and legs. This usually takes up about an hour and I go every day of the week. I eat healthy, and per the advice of a friend, drink whey protien shakes. But after 6 weeks of this I have not lost any weight, and despite my continuous activity I see no change in my upper body strenght, and a slight difference in my calves as I can do alot more reps on a machine I dont know the name of (case and point haha..). I know this is not an instant process by any means, but it is somewhat discouraging to be so active compared to never having been before and not seeing any noticable difference (besides the small amount in my calves.)

I really need a site with instructions on how to use the machines or free weights! The reason why I need pictures is because I don't know the names of the machines, and telling me to do this many reps on this type of machine won't do much good if I don't know said type of machine. If thats not confusing...

Also, is there any site that may design a custom workout or have workout plans already made up? Google searching is confusing me more than anything as I'm reading so many different information that I'm more lost than before. Having some sort of set routine woudl really make me feel better about my hours at the gym.

I deffinatly admit I am a complete work out noob, know nothing of it, and am in terrible shape. But I feel alot better in whole by being more active and have more energy through out the day. So I'm really commited to this. Any type of information, sites, or advice would be greatly appreciated. To summarize (as I know I have a tendancy to jump from point to point) I am looking for:

Any sites that have information/pictures on how to use standard gym equipment and free weights.

A work out plan that will help me to better optimize my time spent at the gym.

Any excersizes that work my abdomen, as I notice all of the machines at the gym work chest/arms/shoulders/legs and would really love to see the belly buldge gone.

Thanks for your time :D
~Kari
 
Hi Kari,

Sorry to hear your gym experience is so unfulfilling - you should tell management exactly what you said here about the trainers. That if they are on site, they're involved with someone else, so either more trainers are needed, or they need to stop telling people they're available.

If you're not adverse to buying a book, I'd suggest checking out The New Rules of Lifting, by Lou Schuler and Alwyn Cosgrove. It has exercises, pictures, directions and workouts all laid out for you. The book is pitched to guys, but the information it presents (I feel) applies to men and women. I'm getting ready to graduate from the Break-In program now (to Fat Loss I) and have enjoyed the workouts and have seen some really good results.
 
There are plenty of sites that have lifting descriptions.
Here is another site.
I recommend you try and work on the movements that build your core strength first for a month or two. Like Deadlift, squats, pull ups etc...

You can always do push ups from your knees until you build strength.

I also recommend you go to your gym and set up an appointment with a floor trainer to show you the proper lifting form. This should have been set up for you when you joined. Ask the manager to have someone go through the equipment with you. They should have no problems doing that.

Read the weight training 101 guide

Post further questions here ... and good luck.
 
Thanks for the links! :) I know there are many sites that provide information, but there are so many that say different things I really didnt know what was bogus or not (I'll admit, I get overwhelmed quickly). The links provided I've never seen before and seem very informative. I really like the one {Silent} posted because of the little video clips it has for the work out moves. Greatly appreciative to everyone :D

As for the gym, when I first started I was given two free personal trainer sessions. It was supposed to be a fitness evaluation and a provide me with a work out routine. But the trainer spent both times just making me do sprints then squats rinse repeat to build my endurance, then told me to purchase more sessions if I wanted a work out routine. On the survey after my initial sessions, it asked if she provided me with what I had been explaind I would get at sign up. I wrote she was very friendly and nice to work with, but did not do the fitness eval or the routine and I asked why. Noone ever got back to me about it.

As everyone knows, that stuff is costly! And after the 300 I put down just to join and monthly start up dues, I can't afford another session. I talked to the gym manager and she said to just purchase more sessions :/ (I read the posts before I went to the gym and just got back, so talked to her just a little while ago.) As for never having an available trainer, she said I need to try different times of day when the gym is a little less active to hopefully get one free for a few minutes. So I will try that tomorrow.
 
Sorry about the gym, they seem to be very unprofessional. I would make it a point to tell the manager that you have already spent quite a bit of money in sign up fees etc.. and they have not fulfilled their obligation with respect to orientating a new member. Personally I would not have paid that much in sign up fees etc...that sounds quite high. Since you have already paid them, I would keep after them until you fell you have gotten your 'moneys worth'. Key phrase here. I would have no reservations telling the manager that you may be contacting the general manager about that facility if your concerns are not addressed.

If that doesn't work....we are always here to help for free.:D

People like that are the reason that websites like this exist.
 
Lol I suppose I should of haggled down the fees a bit or sought after discounts, maybe even shopped around at different gyms, but I'm a small town girl just moved to California and we dont even have gyms where I used to live so I didn't know what was high or what was low etc etc. Though luckily, most of the gyms use comes from how much I use it myself, so not all is bad :)
 
karihkinz said:
As everyone knows, that stuff is costly! And after the 300 I put down just to join and monthly start up dues, I can't afford another session. I talked to the gym manager and she said to just purchase more sessions :/ (I read the posts before I went to the gym and just got back, so talked to her just a little while ago.) As for never having an available trainer, she said I need to try different times of day when the gym is a little less active to hopefully get one free for a few minutes. So I will try that tomorrow.
Click to expand...

HOLY CRAP! 300 dollars? If I get a year membership to my gym its 96 dollars. If you can change to a different gym you should, yours sounds terrible to me. THere is always someone free on the floor to just help out, or there should be anyway.
 
To add a little to what everyone else is saying...

Most equipments have pictures on the side of the machine explaining the name and how to use it.

Also, are there a lot of people at your gym at the time you go? If there are, just kinda watch how they're doing the exercise. You can certainly learn how to use the machine just by watching other people who are using the machine.

As for personal trainers... maybe hook up with a friend... if you don't have a friend to go with to the gym, try hooking up with someone at the gym itself. I mean you posted your help question on a forum in front of total strangers... so certainly asking some random person at the gym to help you out is no different. I'm pretty sure they'll help you out.
 
I agree with Dallen. Most people would be fine, if not eager to show you how to train or use something. Get away from the machine lifts when you can though. Avoid people doing the lifts jerkily, or erratically.
 
It's a shame that some gyms (not all) just think of getting people to join and not how to help that person get the most out of their experience once they are a member.

Definitely learn the proper techniques to resistance training as improper form can certainly lead to an injury or at the very least, a non-effective workout. IMO it's always quality over quantity.

I have a site that offers a very short very effective workout. I won't post here as I don't want to seem like I am spamming the board. If you would like some information just PM me and I will give you the address.

That being said check out the links the other members provided as there is tons of free info on the net on how to perform every exercise properly..Good Luck.
 
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