Starting back in the gym and need some advice.

A

Adam Rickwood

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Hey there, I just turned 18 today and was thinking i need to get back on track with my health and fitness.
I was a regular gym goer about 6 months ago, just hitting the weights to put on some mass. I made some great progress and then all of a sudden, personal problems came up and pretty much shut me out with any opportunity i can get to go to the gym. But finally that's all blown over and i can start back. But in that short 6 months the mass i had put on has turned into.. yes.. fat , so i want to get back and change my training.

The problem is I only knew about the weights room, and now I need to lose a bit of fat and earn a bit of muscle. I have no idea on diets, programs, how long i should be training for? how often i should go?

I got the gym a short 2 minute walk from my home and have access to virtually any training machine. My target is to lose some weight around my belly and turn the fat i have on my upper body to muscle

About me:
13.5 Stone - 85.72 Kg
6 Ft 4'

So basically what i need is some advice.
What kind of workouts should i be looking to do? Are fat strippers or maybe protein shakes an option? How often shall i go to the gym?

Any feedback will be greatly appreciated. :costumed:
 
Cool, got some great information there.

Just curious if im aiming to lose some weight on my belly and tone up my upper body. I suppose some cardio is in order, but probably some low weight high rep weights?

Also would protein shakes or even fat strippers be an option?
 
Make weight training 3 days per week on non-consecutive days your first priority. Do a full body routine each workout focusing on compound exercises (squats, pushups, lunges, pullups, overhead presses, chest presses, etc.) more than isolation exercises (knee extensions, biceps curls, hamstring curls). Start with lighter weights and maybe higher reps (15 is usually the upper end that I'll use with clients), then gradually progress to heavier weights and fewer reps. On the other days of the week, do some cardio - start with steady state and build up to 45 mins to 60 mins, then after a while, maybe try some interval training.

Protein shakes - maybe, but not a necessity unless you find you can't get enough protein throughout the day

Fat 'strippers' - NO!

Here's a good article outlining some basics on nutrition that might help: Nutrition 101 – www.body-improvements.com
 
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