Question:
I need help/motivation to go to the gym. I have no idea what to do once I'm there. Ideas?
2009-01-09 12:25:09 UTC
I have a gym subscription, but I have no idea what machines to use, and I don't even know what to do once I'm there.

Does this thing come with a manual!?!?!?!? lol

I can't afford a personal trainer, so does anyone know of a website or other resource with helpful information?

I need to know how much I should be eating (I'm 6'1" and 140lbs) and what machines I should be using to bulk up (especially my chest and shoulders).

Ideas? Pointers? Links?

Thank you!
Seven answers:
FirefighterD
2009-01-09 12:32:58 UTC
You need to determine a goal and pick a day 6 months or so from now and get to work. You're pretty thin and I imagine you wanting to build up those beach muscles. That's fine but remember overall is better. I have a buddy who never, NEVER works his legs out and looks weird cause he's jacked up top and it's like he's on toothpicks.



First: What does your diet look like. 5-6 small meals per day but make sure you are taking in a lot of protein. You'll need those carbs too. I suspect you have a really low body fat percentage to be your height and be so light (no offense bro). This is going to be thanks to your metabolism being sky high. That's good and all, but everything you eat your body is burning off before it can be used to build muscle. Since you're not really getting very many extra grams of protein from your metabolism you'll need to get some oils in your diet. Start eating salads with every meal with an OIL for dressing. Not ranch. You need to consume about 1-1.5 grams of protein per pound of lean muscle each day. Also, you need to think about pre-, intra-, and post-workout supplements. I personally like Beta-Nox for my pre but don't expect anything as far as taste goes. It's pretty bad tasting but I can feel it working in about 10 min. And no I don't work for them. I'm a firefighter.



Start going to the gym with a friend. Set the same goal and hold eachother accountable. It makes getting to the gym a lot easier. don't worry about any physical differences. it's not about that. it's about saying "dude where were you??" and trust me you'll never want to hear it.



Keep a journal of your weight, the amout you're lifting, reps, sets everything. It's a good motivator when you look back 2 or 3 months from now and see the improvments.



You need to get into a routine but you will plataue if you never change up your exercises.



Bench: 3 sets 8, 10, or 12 reps per set on a decent weight. try to burn out on your last few reps on your last set. it'll take a few times to get it right. over time it will take more and more weight to acheive this.

Same thing goes for the following:

lats: (seated pull down) 3X8-12

shoulders, quades, hams, tris, bis, calves all 3x8-12

Do pushups in the morning as you roll out of bed until you burn out. Just start and don't stop until you can't do any more.



STRETCH!!!!!! nothing is worse than a heavy lifter who cant touch his toes. Losen those hamstrings and you will significantly decrease the risk of slipping a disk later in life. Stretch cold and while they are hot (postworkout)



Hope this helps.
El Zen Master
2009-01-09 12:42:46 UTC
Go to http://ast-ss.com/maxot.php.



It is a FREE online training program. Sign up with your email address (they don't send spam) and then you're in. You can do the program exactly as they lay it out if you would like, but if for nothing else you will learn a lot about nutrition and how your body works when you exercise, as well as what to do to get the body you want.



The only way you will ever be motivated to go to the gym is if you KNOW WHAT YOU'RE DOING, which is why you need to READ BEFORE YOU GO TO THE GYM AGAIN. Otherwise, it will be a complete waste of time/energy/money.
Okay Nevermind
2009-01-09 12:42:58 UTC
Go to reliable medical websites for information on exercising. Don't follow any random thing you find on Google. And do you have any friends or family members who regularly work out? Maybe you could go to the gym with them and they could show you how to use the machines. Some gyms let you bring guests in one time for free (to see if they like the gym, too). Or maybe you don't need a personal trainer at all - are there any special services for first-time members? Go up to their font desk and ask, or look on their website if they have one. They might show how to use everything for free. Also, bulking up requires fewer reps, but with heavier weights. If you ever want to tone (lean muscles) do more reps with lighter weights.



http://www.mayoclinic.com/health/fitness/SM99999



http://www.webmd.com/fitness-exercise/default.htm



http://www.nlm.nih.gov/medlineplus/exerciseandphysicalfitness.html



Oh yeah, and maybe you could take an aerobics class if you don't want to mess with machines at all. That's what I do.
Jeremiah J
2009-01-09 12:38:08 UTC
you should probably hire a personal trainer to make you a workout schedule and show you how to do excercises properly

OR

goto bodybuilding.com or wannabebig.com and check their forums you will get a good idea of a good workout

also checkout youtube theres plenty of videos demonstrating proper techniques
fitman
2009-01-09 13:08:27 UTC
Here is a sample workout that I think is a good start. Click on the exercises to see how they are done:

http://www.spartafit.com/exercise/exercise%20program%202.php
smoofus70
2009-01-09 12:34:02 UTC
bodybuilding.com is a site that has lots of good info about working out and nutrition. You don't need to be a bodybuilder to use it either.
Libra72
2009-01-09 12:28:37 UTC
I am not sure google it


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