I GOT A GYM MEMBERSHIP!!! But need help?

  • Posted by a hidden member.
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    Oct 02, 2014 4:10 PM GMT
    Hey guys, so if any of you remember I posted awhile ago about going completely paleo with my diet. All these months after I still remain paleo, however not %100. In my eyes %100 paleo is a bit overdone and you do need to live a little. So whilst I've cut out all refined sugars, gluten and grains I still allow myself to some skim milk and legumes. With some additional chemicals such as equal for my coffee.

    I feel great! My nutrition is perfect pretty much so I thought i better step it up by working on my body, and finally after all these years got a gym membership! i can only just afford it however, but I seriously need a workout plan. Unfortunately there's no free program when you join, so I'd have to get a PT. Which I can't afford right now, I'm $1000's in debt. I will get one but I need something for now. What I'm looking for is a workout plan, I've googled heaps but I keep getting 12 week plans with full body workouts a day. I'd rather do a 5 day plan with muscle group days, I don't want any of this 12 week crap. Can anyone help? I'm mainly looking to lose another 9 kgs, and really tone up. Especially in my pecs and arms. Thanks guys! I'm happy to lookup how to do the excersizes and stuff, I just need to know what im doing.
  • Posted by a hidden member.
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    Oct 02, 2014 4:48 PM GMT
    Kristoff saidHey guys, so if any of you remember I posted awhile ago about going completely paleo with my diet. All these months after I still remain paleo, however not %100. In my eyes %100 paleo is a bit overdone and you do need to live a little. So whilst I've cut out all refined sugars, gluten and grains I still allow myself to some skim milk and legumes. With some additional chemicals such as equal for my coffee.

    I feel great! My nutrition is perfect pretty much so I thought i better step it up by working on my body, and finally after all these years got a gym membership! i can only just afford it however, but I seriously need a workout plan. Unfortunately there's no free program when you join, so I'd have to get a PT. Which I can't afford right now, I'm $1000's in debt. I will get one but I need something for now. What I'm looking for is a workout plan, I've googled heaps but I keep getting 12 week plans with full body workouts a day. I'd rather do a 5 day plan with muscle group days, I don't want any of this 12 week crap. Can anyone help? I'm mainly looking to lose another 9 kgs, and really tone up. Especially in my pecs and arms. Thanks guys! I'm happy to lookup how to do the excersizes and stuff, I just need to know what im doing.


    I agree you don't have to be 100% Paleo. And cheat meal/day isn't supposed to be or you're not cheating correctly :p

    I don't think 12 week plans are crap though. I didn't use one but I think they've helped many people.

    You can do so much even at home just with dumbbells and common exercises. I'm surprised you couldn't Google up some routines that made you happy. You could check out the videos in my profile but I don't claim they are magic or better than anyone else's, only that they did good things for me.

    And if they have it in Australia, you should try (Silk vanilla light) almond milk. It tastes better than skim milk and is maybe a bit more paleo icon_smile.gif

    Good luck.
  • LJay

    Posts: 11612

    Oct 02, 2014 5:54 PM GMT
    Equal!?!?!?!

    Ye Gods, man.
  • Posted by a hidden member.
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    Oct 02, 2014 6:00 PM GMT
    12 week plans are fine, they are just marketed like that because after 12 weeks you will likely have seen reasonable results, and you are ready for your next 12 week plan!

    For a starting routine, there will probably be one inside Men's Health or a similar magazine. In Men's Health they usually have one which is a routine a film star followed to get in shape for a part (although what they don't tell you is the film star also used steroids), and one routine that a staff member or reader did to "transform" themselves (without steroids this time). Either is fine until you change your routine after....12 weeks!
  • HndsmKansan

    Posts: 16311

    Oct 02, 2014 6:53 PM GMT
    I would encourage you to look around and evaluate all the gym possibilities (with trainer included).
  • vhotti26

    Posts: 287

    Oct 02, 2014 9:15 PM GMT
    Ohno said
    For a starting routine, there will probably be one inside Men's Health or a similar magazine.


    Those routines SUCK. COCK. BIGTIME.

    They are useless crap.

    Do a 5x5, Stronglifts or Starting Strength or something like that.
  • Posted by a hidden member.
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    Oct 02, 2014 10:51 PM GMT
    vhotti26 said
    Ohno said
    For a starting routine, there will probably be one inside Men's Health or a similar magazine.


    Those routines SUCK. COCK. BIGTIME.

    They are useless crap.

    Do a 5x5, Stronglifts or Starting Strength or something like that.


    They are fine to start with. If someone starts with a routine which is too ambitious they can get demotivated very quickly.
  • vhotti26

    Posts: 287

    Oct 03, 2014 9:46 AM GMT
    Exactly, which is why the Men's Health routines suck. Routines of pro bodybuilders that are on juice don't make for a good start.

    5x5 routines do.
  • joxguy

    Posts: 236

    Oct 03, 2014 7:07 PM GMT
    I will give you a simple workout plan to start with.

    Every visit:

    You have to do cardio every visit, maybe change up how you do cardio, bike one day, elliptical the next, and then treadmill.

    It takes 6 minutes to get your heart rate elevated to a proper workout rate, then you need a minimum of 12 more minutes to do any good, recommendation-cardio of for 30 minutes.

    Then the decision workout to build muscle or workout to tone.

    Build muscle:

    Heavier weights fewer reps

    Tone: lighter weights more reps.

    Day one:

    Cardio

    Upper body: shoulders, chest, and arms to start.

    Your gym people will direct you to their appropriate machines for these areas.

    Find you max weight: what you can barely do ten reps to. Back off 5 pounds and then do two sets of 15 reps. Here is the important part a rep is constant pressure out and constant pressure back in. Don't just let the machine weight fall back without you holding resistance.

    Day two:

    Mid body, stomach, sides, and ass.

    Again check with gym folks on what machines. Then same routine

    Day three:

    lower body, legs (front and back), calves, and stretching.

    Day four: repeat from one.
  • vhotti26

    Posts: 287

    Oct 03, 2014 9:24 PM GMT
    Not a good idea to follow.

    I really mean no offense, but people who need workout advice themselves would do good not to dispense any advice themselves.

    I notice the same on youtube by the way, the people that do lyrics videos often don't seem to understand a word in a song yet feel the urge to do those lyrics videos.
    It must be something compulsive.
  • Webster666

    Posts: 9217

    Oct 04, 2014 2:30 AM GMT
    ---Look on line to learn what exercises exist for each muscle.
    ---Locate instructions for how to do them properly (good form).
    ---Divide the muscles you'll be working into 2 groups (Chest and Shoulders and Abs) (Back and Arms and Legs and Abs). Do one group on Monday and Thursday, the second group on Tuesday and Friday. Start each workout working your Abs.
    ---Choose which exercises you like best, and do 2 different exercises for each muscle.
  • Posted by a hidden member.
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    Oct 05, 2014 7:23 AM GMT
    Kristoff saidHey guys, so if any of you remember I posted awhile ago about going completely paleo with my diet. All these months after I still remain paleo, however not %100. In my eyes %100 paleo is a bit overdone and you do need to live a little. So whilst I've cut out all refined sugars, gluten and grains I still allow myself to some skim milk and legumes. With some additional chemicals such as equal for my coffee.

    I feel great! My nutrition is perfect pretty much so I thought i better step it up by working on my body, and finally after all these years got a gym membership! i can only just afford it however, but I seriously need a workout plan. Unfortunately there's no free program when you join, so I'd have to get a PT. Which I can't afford right now, I'm $1000's in debt. I will get one but I need something for now. What I'm looking for is a workout plan, I've googled heaps but I keep getting 12 week plans with full body workouts a day. I'd rather do a 5 day plan with muscle group days, I don't want any of this 12 week crap. Can anyone help? I'm mainly looking to lose another 9 kgs, and really tone up. Especially in my pecs and arms. Thanks guys! I'm happy to lookup how to do the excersizes and stuff, I just need to know what im doing.


    Try this site, bodybuilding.com, youtube, etc. Google is your friend, and your answers are at your finger tips. Buy the book "Arnold's Encyclopedia of Bodybuilding."

    https://www.google.com/#safe=off&q=Weight+Training+for+Beginners

    Ask for a refund on that tech class you took!