• Posted by a hidden member.
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    Aug 27, 2007 2:26 PM GMT
    Hey everyone! I just joined this site today and I am really really excited...there is soo much good advice!

    I need some help, I always lack motivation for going to the gym...pretty sad =(

    I work at a local rehabilitation hospital in the childcare department. I joined the gym on site and have 24/7 access with my badge. The crowd there is older and it not super huge. I really don't know where to start. I am 6'1, around 200ish. I want to tone up...My lower body is great. I walk to work seeing as hwo I do not have a car, but my upper body is not at all toned. I have not hit the gym in a few months. I need suggestions on what to do, what and what not to eat...I just do not know where to begin!

    Thanks for any suggestions you would be able to offer!
  • Squarejaw

    Posts: 1035

    Aug 27, 2007 8:44 PM GMT
    Start by gaining an awareness of what you're doing now. For the next five days, keep a log of EVERYTHING you eat, tracking calories, grams of protein, and grams of fat. If you don't have this information about a food, then don't eat it (for those 5 days, at least). This website will help you out:

    This will accomplish several things:

    1. By finding out what you're doing now, you'll learn what you have to do to change.

    2. Simply becoming more aware of your food habits can lead you directly to change.

    3. Keeping track of everything for five days will give you a better idea of the nutritional values of your favorite foods, in a variety of serving sizes. Gaining this intuition will help you make better choices in the long run, even when you're no longer logging your food intake.

    When the five days are up, come back and tell us the results, and you'll get customized help.

    But everything begins with enhancing your awareness of your own choices.
  • cacti

    Posts: 273

    Aug 27, 2007 9:23 PM GMT
    My [very] non-expert short answer advice:

    1) Look up a good nutrition plan for your bodytype and goals and stick to it.

    2) Do cardio to burn off unwanted fat, but also LIFT! The more muscle you have and activate, the faster you will burn that fat off. You'll probably want to have a good muscle base around your frame when the fat is gone, too.

    3) Get plenty of rest.

    4) Know that it is absolutely possible to achieve your goal. It's not realistic to say that you want to have the body of a certain person, but it's 100% realistic to say you're going to burn off X amount of fat and/or achieve a balanced muscular physique... it's possible for anyone.
  • Posted by a hidden member.
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    Aug 28, 2007 3:23 AM GMT
    Both of the above entries have solid advice. Additionally, determine what SPECIFIC things you are trying to do with your body. Try and identify at least FOUR specific changes you wish to accomplish. It helps if you can VISUALIZE and MEDITATE on how your physical appearance to change. There are a PLETHORA of websites and magazines you can peruse in order to observe your "protoypes" for your "ideal body type" (including quite a few members on this website).

    Most importantly, make yourself responsible for your success and progress. Define your goal, establish your plan, seek advice/guidance where necessary and then make it happen.
  • Posted by a hidden member.
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    Aug 28, 2007 5:05 AM GMT
    My advice to beginners, along with what has already been said is this:

    When you budget for your brand new gym membership, you should budget for a couple of sessions with a personal trainer.

    It's extremely important that you are shown correct form. Some gyms have staff that will assist you as part of your membership, others don't. The amount of gym beginners I have treated for injuries sustained by poor form would astound you.

    I know of heaps of people who have given up on their fitness goals because they wander from machine to machine, not knowing how to put together an effective routine, not having any guidance and not seeing any results.

    A personal trainer, even though they can be expensive, will be able to assess your fitness levels against your goals and individual needs. They can write you a program to get started, and give you hints and tips and steer you in the right direction. I highly recommend one for all beginners.

    Disclaimer: I am not a personal trainer
  • GQjock

    Posts: 11649

    Aug 28, 2007 6:01 AM GMT
    Well good for you that you've joined the site and are starting to workout ...

    all good advice from above
    you're going to be hearing advice from everywhere
    and for the most part it's all stuff that can help
    but don't get overwhelmed
    ...remember it should be fun
    The things you MUST do...

    ***Forget the junkfood...that will ruin your chances to get healthy
    ***Keep it consistent - your body reacts better to consistency
    ***Don't start off like gangbusters ... you'll get super sore and likely discouraged
    this is the thing that get most beginners
    take it easy there's no rush