Learning how to workout...

  • Posted by a hidden member.
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    May 06, 2013 11:22 PM GMT
    Basically, I've never done a weight lifting regimen before. And I can't afford a personal trainer at the moment. Any recommendations on what to do to get myself started in the gym? I know how most of the machines work, I just don't know which exercises to do and when, how much weight to use, sets, reps, etc. So yeah, I'm pretty much clueless. I'm happy with my current weight, although I wouldn't mind losing another 10 pounds at most. My main goal is to pack on some muscle/gain strength, and improve my endurance.
  • Kwokpot

    Posts: 329

    May 07, 2013 2:50 AM GMT
    The BEST advice is to GET A TRAINER. That doesn't mean you need to signup for a whole year, but even as little as three sessions for one week can set you up and put you on the right track. When you are approaching potential trainers, you want to make it clear up front that you are looking for a limited three session hire to give you the 'basics' on how to navaigate the gym and use the equipment properly. It shouldn't cost you more than $180 for three sessions.

    Oh and don't let anyone tell you that you can't meet your goals using machines.
  • Posted by a hidden member.
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    May 07, 2013 11:46 AM GMT
    to lose weight and gain mass means appropriate food regimen (lots of veggies and fruit), aerobics and weights......but usually one does a lot of weights and then work on trimming away with aerobics.

    A trainer at the beginning will introduce you to the gym equipment and its proper use and hopefully spur you to hit the gym a few times a week.
  • Danskerb

    Posts: 286

    May 07, 2013 11:56 AM GMT
    Go to the gym, and start copying what other guys are doing lifting a lot less than them...

    Then, go online, figure out what you were doing, and figure out how to do it properly.
    Or
    Just ask they guy what he's hes doing and how to do it properly.



    I think i learn most by watching other people, and then putting a little research into it.
    When i want to change things up, or add things to my work out I also just look it up online, and then start with a low weight so i don't hurt myself. Back on the weights when you know what your doing.
  • Posted by a hidden member.
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    May 08, 2013 4:18 PM GMT
    Look at the programs offered here on RJ, ask for help with how to do the lifts correctly. Persona trainer for a few sessions.
  • Destinharbor

    Posts: 4433

    May 08, 2013 8:57 PM GMT
    The problem most beginners have is they do insufficient work on a given muscle group. They are just all over the place and get no real results and lose interest. I divide my routine into one day on chest work, one on shoulders, one on arms, one on back and one on legs. Do about five or six different exercises for each muscle group and do three sets of ten reps each, with each set approaching failure (can just barely finish). Men's Health magazine has a book out that shows the proper form for a lot of exercises by muscle group. It is cheaper than a trainer. Get a good protein powder that has 21-32 grams of protein per scoop and no more than 100 calories. Drink it immediately after your workout and I do one just before as well. Add some cardio before and after to warm up and cool down. Hit the gym five days/week for about 90 minutes total/day. Some say you can get in and out in an hour but I can't if you're also doing the cardio.
  • gwuinsf

    Posts: 525

    May 08, 2013 10:07 PM GMT
    Lots of great videos on Youtube.

    I'd also start looking at the Men's Health and Men's Fitness websites. They have lots of instructional videos.
  • Joeyphx444

    Posts: 2382

    May 08, 2013 10:11 PM GMT
    MIRRORS!!!!
    If you look ridiculous doing something, then it's probably wrong

    It's really all trial and error, especially when you start and then start to change up your routine
  • Posted by a hidden member.
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    May 08, 2013 10:12 PM GMT
    bxp011 saidGo to the gym, and start copying what other guys are doing lifting a lot less than them...

    Then, go online, figure out what you were doing, and figure out how to do it properly.
    Or
    Just ask they guy what he's hes doing and how to do it properly.



    I think i learn most by watching other people, and then putting a little research into it.
    When i want to change things up, or add things to my work out I also just look it up online, and then start with a low weight so i don't hurt myself. Back on the weights when you know what your doing.


    That's not good advice. Copying what bigger guys are doing is bad for two reasons:
    1) are the big guys injecting themselves with roids? They can do whatever the fuck they want in the gym or out of the gym and gain muscle and lose fat.
    2) Natural bigger guys lifting regimen is different from a beginner's regimen. Beginners need to focus on form and motor learning. Veteran bigger guys can do strength and power lifting, which looks completely the opposite of what beginners need to be doing.

    Agree with hiring a personal trainer who either has tons of education and/or experience to design a beginner's program. Don't go to someone who just started and is certified with no education. They may know how to workout themselves, but it is a different ballgame when designing for other people. FYI getting the title "certified personal trainer" can take less than 2 weeks of education even for the best certifications (immediately if you print one out from online for a few bucks). Unfortunately the industry wants you to have these "certs" to get hired, in spite of having degrees.
  • Posted by a hidden member.
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    May 09, 2013 1:01 AM GMT
    One word: CROSSFIT

    http://www.youtube.com/watch?v=tzD9BkXGJ1M

    Free daily workouts you can do at home or your gym or find an affiliate gym near you! Skill training videos etc.

    Message me for more info.

    Good Luck,
    ~Salt
  • Posted by a hidden member.
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    May 09, 2013 1:04 AM GMT
    Affiliate Crossfit gyms have well trained and genuinely certified trainers. A lot of one on one time from what I have seen.

    ~S
  • barriehomeboy

    Posts: 2475

    May 09, 2013 1:06 AM GMT
    The first guy was correct sir. Hire an expert and take their advice, not the advice from gay "experts" on website, or anything you read in a workout magazine.
  • Posted by a hidden member.
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    May 09, 2013 1:15 AM GMT
    Most gyms will give you one free session - they should at least show u how to use machines. If you can't afford a trainer, pick up a men's health mag for ideas
  • Posted by a hidden member.
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    May 10, 2013 8:56 PM GMT
    saltlover71 saidAffiliate Crossfit gyms have well trained and genuinely certified trainers. A lot of one on one time from what I have seen.

    ~S


    Crossfit isn't a nationally recognized certification. It is a current fitness marketing trend that caught on so they decided to make more money by offering their own certification. Kinesiology academia does not respect crossfit because its principles are not based on science.
  • Posted by a hidden member.
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    May 12, 2013 5:36 AM GMT
    I'm not sure what gym you're at, but I'm just starting out, too, and probably even more clueless. At LA Fitness, they off once a week sessions with a trainer for $30 and if you have a buddy, it's the same price for both. My friend and I are doing this and splitting the cost, I learn a lot, sweat like crazy, get sore, and learn technique... All for $15 a session.
  • Posted by a hidden member.
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    May 12, 2013 5:47 AM GMT
    I agree on finding a way to hire a trainer. I don't think there is anyone that was more inept walking into a gym than me 8 weeks ago. I didn't think I could afford it either, but my life was on the line. I found a way. It has made all the difference in the world! I love my trainer and can't imagine reaching my goals without him. This has been the best thing I have ever done for myself.