help for a complete newbie?

  • Posted by a hidden member.
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    Jan 17, 2008 8:04 PM GMT
    I'm 20 and not really in shape at all. I'm not fat at all, just two first years of college left me with a beer belly and thick thighs. I signed up for a gym and then realized that I have no idea where to even start. I feel stupid just walking around doing random crap but with all the crazy different exercises listed on the workout plans i feel like i'll injure myself in two seconds. I've never even been to a gym before im so confused! help?
  • maximumrisk

    Posts: 799

    Jan 17, 2008 10:06 PM GMT
    I understand your Problem. The start is not easy. I am trying to stick to it for a long time. The first step is to get into the game. You dont need to follow a detailled Plan at start. The way I do it at the Moment:

    Mo: Chest/Triceps
    Tu: Break
    We: Stomach/Legs/Stomach
    Th: Break
    Fr: Back/Shoulders/Biceps
    Sa/So: Break

    All you need to know is what Machine or exercise works on which Muscles. Do with each Machine 10 reps in 4 sets.(Do it 10 times, then 1 Minute break and then the next 10.)If it feels to easy for you in the last round, you have to take a higher weight next time.

    P.S: I have Stomach twice on Wednesday, because I hate that part of the training and so I split it up.
  • Remnant

    Posts: 10

    Jan 17, 2008 10:06 PM GMT
    Not too easy to explain all the things you must know, regarding form, reps, set, etc.
    I would recommend working out with a friend that's already big or getting big. That's how everyone else does it. Good luck. icon_smile.gif
  • Posted by a hidden member.
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    Jan 17, 2008 10:17 PM GMT
    And...look at you now... a fully pictured and profiled hottie. :-)
  • MSUBioNerd

    Posts: 1813

    Jan 18, 2008 1:34 AM GMT
    Start small. Don't try to launch into a whole ton at once. I started out with 3 days a week, half an hour at a time, and built up gradually as I became accustomed to it.

    What you end up doing should be based on what your first goals are. If you're trying to get rid of the beer belly, you'll probably want to put more of your initial effort into cardio than weights--it's best to do some of both, but the cardio burns more calories in a given amount of time, and the added caloric burn from gaining muscle is actually quite small. If your feeling out of shape is more that your arms threated to give out when you're hauling in your groceries, you'll probably care a bit more about the weights. If it's a more generalized lack of energy, you'd want a more even split; if it's that you get winded from 3 flights of stairs, you're going to want to do more in the cardio department.

    Ask for help. When you don't know what you're doing, ask the gym staff, or someone who looks like (s)he is moving the weights slowly, fluidly, and in complete control. Lighter weights handled properly are both more effective and safer than large weights used incorrectly.

    Realize that it doesn't matter if you're using lighter weights, or doing fewer repetitions, or whatever, than anyone else there. 1) No one is likely to notice; and 2) even if they do, they were probably in that boat once too.

    Accept that results do not come immediately. Ignore your scale, and pay attention to whether your clothes fit, whether you wake up with more energy than you used to, whether you sleep better now, whether those stairs are easier to handle now, etc.

    Don't make anything all-or-nothing. That's a plan for failure. There will be days you don't end up going to the gym, for whatever reason. there will be days you decide to eat a whole pizza. Recognize that these will happen, try to limit them, and then get back on the horse.
  • Posted by a hidden member.
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    Jan 18, 2008 7:49 AM GMT
    I understand how you feel about the overwhelming nature of a gym. I have to agree with MSUBioNerd though, and I want to stress that although it may be difficult to overcome pride/fear and ask for help, it's one of the best steps you can take. I've found that 99% of people at the gym are more than happy to help you themselves, or are at least knowledgeable enough to point you in the direction of someone else who can. Good luck!