Going to the gym. (Not bodybuilding)

[cyco]

Anyways, soon I am going to start going to the gym once I get my membership activated. I want to loose weight and gain a bit of musle. I'm wondering what kind of exercises I should do? Should I go to the gym everyday or should I go every other day or what? Wanted to post this before I head off to bed. Thanks.

[jemathonical]

I say if you really want results, to go everyday.

 

 

 

Run on the treadmill for 10 minutes to get yourself in the mood for a workout. Then maybe have a go on the rowing machine and see how that goes.

 

 

 

But normally there will be trainers there who will tell you excatly what to do.

[Korla]

I'd say work out 3-4 times a week, switching between running/swimming/cycling (whatever floats your boat, I only ever ran) and muscle building.

 

 

 

 

 

 

 

Some people say concentrate one 2-3 muscle groups, which I never bothered with :P I just did whatever I felt like, but I'd say take care not to get too much muscle on the upper body compared to the legs, that looks really stupid IMO.

 

 

 

 

 

 

 

Well, for muscles to work out that gives results...I'm not gonna use any fancy english words here, but I hope it helps somewhat anyhow:

 

 

 

 

 

 

 

Arms - (ofcourse :P) Biceps and Triceps, push-ups work great for me, but Bicep-curl are nice for bicep.

 

 

 

Chest - again, push-ups are great, I normally use handles, which are more versatile for working different parts of the chest.

 

 

 

Stomach - sit-ups all the way for me, with weights and inclination if you like.

 

 

 

Legs - I normally just run, cause I run 5 times a week anyway, but there are machines which are pretty obvious.

 

 

 

Back - I normally use free weights, doing those bending back forward things where you stand in this...thing, just your body weight and any weight you carry being the resistance.

 

 

 

 

 

 

 

Well, that's just some ideas.

[Sumpta]

Have the trainers assist you.

[T-Roach]

Have the trainers assist you.

 

 

 

 

 

 

 

some dont have any f-ing clue what YOU want, and dont care if u tell them

[hellbellz]

 

Have the trainers assist you.

 

 

 

 

 

 

 

some dont have any [bleep] clue what YOU want, and dont care if u tell them

I worked with a trainer recently, and she did fine. They should be nice. If you don't like the things they do, just tell them what you want, no problem.

 

 

 

 

 

 

 

I try to go twice a week. I'm only 14.. So yeah, I need a headstart on some muscle. I've gained about 7 lbs. in a month from it, so you might not want to do heavy things. Try doing a cardio workout > stretch > weight lifting. It's what the weight trainer told me to do, I believe her.

[Satenza]

Go, get an induction, they give you a training route and follow that.

[Harrington]

Yeah, break yourself in nice and easy. Maybe twice a week for a couple of weeks and gradually increase to four times per week within say two months.

 

 

 

 

 

 

 

I used to go quite frequently and my favourite exercises were the rowing maching, ropes and weights.

[Sumpta]

 

Have teh trainers assist you.

 

 

 

 

 

 

 

sum dont have any [bleep] cl00 what YOU want, and dont care if u tell them

 

 

 

 

 

 

 

Oh please, and giving training advice to someone on a forum, without knowing anything about age, weight, condition,... is a good idea? Messing about on your own in a gym on a regular basis is generally a bad idea, unless you know your stuff. The regular citizen should have a trainer give them advice about a training program, not just adjusted to your needs and desires, but mostly adjusted to your abilities. If said trainer doesn't take it seriously, he's doing a bad job and you should change trainer/gym.

[Celluzion]

 

 

Have teh trainers assist you.

 

 

 

 

 

 

 

sum dont have any [bleep] cl00 what YOU want, and dont care if u tell them

 

 

 

 

 

 

 

Oh pl0x, and giving training advice to someone on a forum, without knowing anything about age, weight, condition,... is a good idea? Messing about on your own in a gym on a regular basis is generally a bad idea, unless you know your st00f. teh regular citizen should have a trainer give them advice about a training program, not just adjusted to your needs and desires, but mostly adjusted to your abilities. If said trainer doesn't take it seriously, he's doing a bad job and you should change trainer/gym.

 

 

 

 

 

 

 

 

 

 

 

Most of what T-Roach says can be backed up from credible sources from the bodybuilding.com forum..

 

 

 

 

 

 

 

Most trainers are garbage, the ones here tell me not to squat below parallel cos it gives you knee problems.

 

 

 

 

 

 

 

Right..

[T-Roach]

 

 

Have teh trainers assist you.

 

 

 

 

 

 

 

sum dont have any [bleep] cl00 what YOU want, and dont care if u tell them

 

 

 

 

 

 

 

Oh pl0x, and giving training advice to someone on a forum, without knowing anything about age, weight, condition,... is a good idea? Messing about on your own in a gym on a regular basis is generally a bad idea, unless you know your st00f. teh regular citizen should have a trainer give them advice about a training program, not just adjusted to your needs and desires, but mostly adjusted to your abilities. If said trainer doesn't take it seriously, he's doing a bad job and you should change trainer/gym.

 

 

 

 

 

 

 

i havent given any advice on their training on this thread yet, of coursei would ask about their diet and stuff...

 

 

 

 

 

 

 

"messing about on ur own in a gym" who said im messing around, i have knowledge on what to train and how to train it.

[Sumpta]

i havent given any advice on their training on this thread yet, of coursei would ask about their diet and stuff...

 

 

 

 

 

 

 

"messing about on ur own in a gym" who said im messing around, i have knowledge on what to train and how to train it.

 

 

 

 

 

 

 

I'm definitely not saying you are messing about at all. If you know your stuff, it's fine. But I see loads of people at the gym who don't and risk their own health, while thinking they're training so well. I'm just pointing out to the original poster that it might be a better idea to get professional help. (Boy, does that sound strange or what.)

 

 

 

 

 

 

 

Also, what kind of gyms do you guys visit? The gym where I go has very nice people with a relevant degree. They help me get the most out of my training, without injuries...

[Demonic_Bunny]

I would say go 3 times a week, every other day.

 

 

 

 

 

 

 

This gives your muscles time to recover.

 

 

 

 

 

 

 

Concentrate on chest,back and thighs, as these are the major muscle groups and will help with all other exercises. Be careful to do enoguh back vs chest, or else you get the gym waddle :shock: .

[StrOwez]

why go the gym?

 

 

 

 

 

 

 

Wana lose weight then go running for 2 hours in the morning and an hour before sleep.

[Waterofgod]

I go to the gym almost every day. When ever I have to take a break from it for a few weeks, I always want to easy myself back in, but thats stupid. See if you wate more than 24 hours, say 48 hours, your mucles will start to contract REALLY badly, depending on how much you did. So I find that I get about the same results eather way, but going every day dosn't hurt nearly as bad. My advice, go about every 24 hours. heres my typical routine, I have droped legs for my own resons.

 

 

 

 

 

 

 

Bike for 10-15 min (30 min for a cardio workout)

 

 

 

Bench press 4-5 sets of 5-8 reps depending on the weight and how i'm feeling that day

 

 

 

curl 2 sets of 10 with 25 lb and 1 set of 8 with 30 lb

 

 

 

triceps with 17.5 lb, (I don't have a set amount for those yet)

 

 

 

shoulder press 40 lb 3 sets of 10

 

 

 

 

 

 

 

Thats all I do with free weights, I do alot more on macines but they are esentualy the same mucle groups

 

 

 

 

 

 

 

For your abs

 

 

 

There is a common misconception that sit ups are a good way to work out your abs, but I have found that doing several, targeted exercises works much better. Crunches for your upper abs, and leg rises for your lower and mid

[T-Roach]

and u do that everyday?

 

 

 

 

 

 

 

how about u get a real training program instead?

 

 

 

 

 

 

 

and why would u drop out legs?

[Guest]

Treadmill >> Bench Press >> Leg Squats >> Sit ups.

 

 

 

 

 

 

 

There just the basics which you need to do atleast a couple times a week for a good basic all round body workout.

 

 

 

 

 

 

 

Though you should be expanding for better results. :wink:

[T-Roach]

all round body?

 

 

 

 

 

 

 

lower back? upper back? traps? biceps? shoulders?

 

 

 

 

 

 

 

[Jaret]

Okay first off, do not listen to what anyone here says. Take this from me, someone who has actually researched and become a daily client of a popular fitness gym.

 

 

 

These are workouts you should perform together on the same day and do more than one set of each.

 

 

 

Chest and triceps - Bench press, dumbbell press, incline press, flyes, decline press, military press, iso machines and weighted dips for chest. Tricep pulldown, skullcrushers, Arnold press.

 

Biceps, back and traps - Lat pulldowns front and behind head, rows, reverse flyes, weighted pullups, shrugs, T-bar similar to rows for back. Hammer curls, preacher curls, concentration curls, crazy 7s, ez bar curls for biceps.

 

Quads and calfs - standing calf raises and seated calf raises for calfs (obviously). Squats, deadlifts, leg press, leg extensions for quads.

 

Shoulders - front raises, lateral raises. There are different kinds of each so be creative.

 

 

 

The most important part is worrying about your diet. You need at least your body weight in protein a day. If you are cutting for physique, running everyday or every other day is required. Whey protein would also be a good addition, but taking more than 50 grams of protein in a serving is useless seeing as it turns to mass, or fat.

 

 

 

Physique 101

[Celluzion]

You're forgetting Millitary Press for shoulders.

 

 

 

Why so many bloody curls? The bicep is a very small muscle, yet you're bombarding it woth 4 variations of the bicep curl, doing what, 2 sets each curl? That's 8 sets.

 

 

 

PLUS you work your back in tandem with your biceps (Eg, barbell rows, lat pulldowns, pullups), you're overworking your biceps if you do it all the time.

[bob2001]

Dont be surprised if you dont loose any weight at all. Muscle weighs more then fat, so make sure you dont become obsessed with looseing weight.

 

 

 

Ive also seen peopel suggesting to go every day, that is a bad idea. Your muscles need between 24-36 hours to recover between sessions. Working out every day on the same muscles wont do you any good.

 

 

 

If you do want to go every day then work out different muscles and make sure you ask for advice from the staff and listen to what your own body tells you, treat it as a long term thing. dont burn yourself out and get bored with it after a month or so and you will really start to enjoy it.

[Iamdan]

If you want to lose fat, you need to build muscle. Muscles burn fat for energy, the more muscle you have, the more energy you need therefore the more fat you burn.

 

 

 

Getting a fast motabolism helps you keep the weight off. The best way to do that is run. From the crap I used to eat, if I wasn't an athlete I would be fat by now. (all the training gave me a really fast matabolism)

 

If you're serious, you might want to invest in a heart rate moniter, as when it comes to losing weight and speeding up motabolism, keeping your heart rate at a certain speed is more important than running speed.

 

Have a look on the internet for a good heart rate to keep to. Age, weight, height are all important factors in determining how fast you should have your heart beating on a run.

[Lovelydude]

all round body?

 

 

 

lower back? upper back? traps? biceps? shoulders?

 

 

 

 

 

 

Ew. Don't workout traps man, just let do short exercises at home for those ;@

 

 

 

If you have enough time on your hands, I suggest doing less routine exercises, which are less stressful on specific parts of your body.

 

 

 

I do 5+ hours of intense exercise daily, but I need no time to recover. (Unless of course I bail when I'm blading >_<).

 

 

 

Oh, and I wouldn't want to get too far into building muscle mass. Just keep them nicely toned. You don't want biceps bigger then your head. :lol:

 

 

 

Unless you are a guido, of course. ;D

[Saru Inc]

Man, I need to go to the gym. I run 1.6 miles on my treadmill, but, and I bike like 5 miles everyother day.. But, I have no arm strength. Its all in my legs.

 

 

 

Anyways, I would suggest getting a trainer, he\she would tell you exactly what to do.

[Jaret]

You're forgetting Millitary Press for shoulders.

 

 

 

Why so many bloody curls? The bicep is a very small muscle, yet you're bombarding it woth 4 variations of the bicep curl, doing what, 2 sets each curl? That's 8 sets.

 

 

 

PLUS you work your back in tandem with your biceps (Eg, barbell rows, lat pulldowns, pullups), you're overworking your biceps if you do it all the time.

 

 

 

Wrong, military press works your upper chest as well as shoulders and gives the "feather'd" look in the center of your chest.

 

 

 

Also, the thing you said about working ones biceps is only true when they start out. After they get used to doing a few bicep exercises, their muscles aren't going to grow at all if you give him that advice. The only way to build big biceps is to lift heavy weight at low reps, not the other way around.

 

 

 

This is advice from someone who has been working out for almost one year straight and can already bench press 230 pounds starting at 85. Curling will be a lot slower than chest though so don't think something is wrong with you there. I went from curling 50 pounds when I started to 120 now.