So i want to start working out :)

[whiteguy]

But i don't know how. I'm 17 and live a pretty good life. But muscle and general body fitness has NEVER been my strong. Hel, this year i started getting a small belly D: I will start gym on a week or two at most (alot of projects and work on school) but tbh, i have no idea what am i supposed to do when i get there.

 

My diet is pretty normal: i occasionally eat fast food or unhealthy and drink 1-2 cans of soda a day

 

I could start by going to run each morning at 4:30am and run for an hour, then get a bath and go to school. But i don't know how many miles (nor how to measure them)

 

Then after school hitting the gym an hour and a half. But again, i don't know what i'm supposed to do there. Do i just get on a machine and start working out? Can someone help me? I would love to start losing fat especially my belly. I was also looking for supplements but YET AGAIN i don't know what to buy.

 

 

tl;dr i want to start exercising but i don't know how.

[Faux]

Since you're just starting out, do what you can and don't burn yourself out. It's pointless to push yourself for 2 weeks just to begin hating it and never come back again. By gym I'm guessing school gym? There's usually someone in charge there that can help you with a routine. Or you can even talk to the people in the gym for help. They're usually helpful to newbies esp. when you compliment them. "whoa how can you lift that much"

 

Also, an hr is a long time if you keep a steady pace. And if you can do it, that's very good cardio. And for supps.. don't worry about it. See if you enjoy working out first before you burn money on pills and protein shakes.

[pennywise]

Google Starting Strength, do everything it tells you.

If you want to lift weights.

[cnc85]

Build muscle - it helps naturally burn fat. Plus the ladies love the buff.

[ElkNight]

Build muscle - it helps naturally burn fat. Plus the ladies love the buff.

Wow. Great advice. =D>

[Bloodstain]

Here's a link to Starting Strength, it's a good routine for beginners. Link has videos of how to do each exercise too, but it's a good idea to get someone who works at the gym to check your form the first time or two.

 

http://goonlifter.wikispaces.com/sean10mm%27s+Modified+Starting+Strength

[Ouchy]

First of all, there is no need to go to the gym, you can workout at home with nothing easily.

Second, you need incentive. Trust me, if you just work out, you will go for like 5 days, then give up. Set up a planner, work out a system to work out around your current schedule, and then work out a reward system for yourself. Maybe if you work out for 3 weeks, you can treat yourself to a new game or something?

Third, diet is quite important to. There's no need to go on a crash diet or something crazy, but just think about what you eat. No carbs before bed, as they go to fat during sleep. Eat lots of protein as it builds muscle, and it fills you up. Keep sweet sugary food to a minimum, as they put on fat.

 

Cut those soda drinks out, they are just bad for you in general. About the run. Running for an hour is hard, especially if you are just starting. Try and go for about 3miles, do that for 3 days, then build it up half a mile everyday. If you can do more than that, that's great.

 

As I stated before, you don't need to go to a gym. If you can do a 30-50 minute slot at home, that will be fine. Do 60 high knees, then 40 squats, then do an exercise, like push/sit ups, then do the high knees and squats again. Then another exercise, then high knees and squats, and so on and so on.

You can do it in the morning or after school. I prefer it in the morning, as it isn't as hot, and gets it out of the way.

 

Good luck amigo, you can gain muscle if you set yourself to it.

[assassin_696]

As I stated before, you don't need to go to a gym. If you can do a 30-50 minute slot at home, that will be fine. Do 60 high knees, then 40 squats, then do an exercise, like push/sit ups, then do the high knees and squats again. Then another exercise, then high knees and squats, and so on and so on.

You can do it in the morning or after school. I prefer it in the morning, as it isn't as hot, and gets it out of the way.

 

You won't really gain much muscle or effective strength like that. Starting strength is an excellent program that I would fully recommend. Combine it with light cardio (preferably rowing machines) once or twice a week but don't go mad on the cardio.

[Bloodstain]

As I stated before, you don't need to go to a gym. If you can do a 30-50 minute slot at home, that will be fine. Do 60 high knees, then 40 squats, then do an exercise, like push/sit ups, then do the high knees and squats again. Then another exercise, then high knees and squats, and so on and so on.

You can do it in the morning or after school. I prefer it in the morning, as it isn't as hot, and gets it out of the way.

 

You won't really gain much muscle or effective strength like that. Starting strength is an excellent program that I would fully recommend. Combine it with light cardio (preferably rowing machines) once or twice a week but don't go mad on the cardio.

 

Yeah I was going to post this. Working out at home is no where near comparable to working out at a gym

[fastortoise]

Go to the gym, try EVERY machine on low weight, let your tendons get used to them and then decide which machine you'll use in your routine. Always start off with 10-20 minutes of cardio to get your body loose and your heart rate up.

[whiteguy]

thanks for the advice :D

 

I will probably start the starting strenght as soon as possible. Any other suggestions to start? I will start it as soon as possible =)

[pennywise]

Go to the gym, try EVERY machine on low weight, let your tendons get used to them and then decide which machine you'll use in your routine. Always start off with 10-20 minutes of cardio to get your body loose and your heart rate up.

 

eeeew machines.

stick to free weights.

[stevepole]

Go to the gym, try EVERY machine on low weight, let your tendons get used to them and then decide which machine you'll use in your routine. Always start off with 10-20 minutes of cardio to get your body loose and your heart rate up.

 

I'd do this personally.

[Bloodstain]

thanks for the advice :D

 

I will probably start the starting strenght as soon as possible. Any other suggestions to start? I will start it as soon as possible =)

 

You need to watch what you eat too if you want real results. here's a good article on nutrition

 

http://goonlifter.wikispaces.com/Alfalfa%27s+Nutrition%2C+Rest%2C+and+Supplement+Beginner+Guide

 

Always start off with 10-20 minutes of cardio to get your body loose and your heart rate up.

 

I've heard a good way to get your muscles ready for the exercise is to just ramp it. I guess he wants to burn calories at the beginning though to get rid of the gut he's apparently getting.

 

 

Also, 1 or 2 cans of pop a day is a lot. Might wanna cut back, like a lot. Oh, and for cardio, intensity > distance.

[Jeffwilson99]

Go to the gym, try EVERY machine on low weight, let your tendons get used to them and then decide which machine you'll use in your routine. Always start off with 10-20 minutes of cardio to get your body loose and your heart rate up.

 

eeeew machines.

stick to free weights.

 

Yeah if you can get someone to help you with proper technique, go free weights, not machines

[depresins]

Invest in 2 or 3 personal training sessions, if only just to learn the proper technique and get a few schedules written up. A few people might disagree, but it's worth the money.

[Jeffwilson99]

Invest in 2 or 3 personal training sessions, if only just to learn the proper technique and get a few schedules written up. A few people might disagree, but it's worth the money.

 

Unless you have a friend who is willing to show you,or trainyou. I have a friend who's doing personal training at polytech :wink:

[depresins]

Invest in 2 or 3 personal training sessions, if only just to learn the proper technique and get a few schedules written up. A few people might disagree, but it's worth the money.

 

Unless you have a friend who is willing to show you,or trainyou. I have a friend who's doing personal training at polytech :wink:

 

You get what you pay for. Your friend who hasn't completed a personal training course is nowhere near as good as somebody with 2 masters degrees and twenty years of experience. They won't even be as good as somebody who has completed a course. I'd wager a bet they won't even be as good as the 30 & 40 year old guys you'll find at your local gym.

 

When you look for a personal trainer, you want somebody with EXPERIENCE. Somebody who has worked with all types of bodies, ages, sexes and races for all sorts of different goals. They will be far better for you.

[Faux]

Go to the gym, try EVERY machine on low weight, let your tendons get used to them and then decide which machine you'll use in your routine. Always start off with 10-20 minutes of cardio to get your body loose and your heart rate up.

 

eeeew machines.

stick to free weights.

machines are a safe bet imo :thumbup:

[Kevin_]

Go to the gym, try EVERY machine on low weight, let your tendons get used to them and then decide which machine you'll use in your routine. Always start off with 10-20 minutes of cardio to get your body loose and your heart rate up.

Do this. Take it easy the first week, your musscles will be sore eitherway. But after a while your musscles will get used to the routine. Go 3-4 times in a week and start doing like 5x 12 exercises on a machine (i do this but add more weight every round). Lose the fast-food and the sugary drinks. Eat brown bread, red meat, chicken breast, fish (tuna & salmon recommended), fruit and rice + pastas, water and milk for drinks. Devide those into 6 meals. (For example eat a slice of brown bread with salmon at 8, a slice of brown bread with tuna at 10 and so on.)

[assassin_696]

Nutrition advice is sound but please ignore the crap about machines. Stick to free-weights, they're the kind of movements your body was designed to do. Everyone hurts after the first few sessions so take it easy until you know you have perfect form then don't be afraid to ramp up the weights. Starting strength is what you want, 5x5 of squats, deadlifts and bench will soon pack the muscle onto you whilst burning any fat you have.

[fastortoise]

Meh, my experience with machines is positive. Especially for my triceps and back muscles.. Not to mention hack squats are much easier on the knees. And the calve machine. All good stuff.

[Hugger_88]

Build muscle - it helps naturally burn fat. Plus the ladies love the buff.

Exactly.

I drink like.. 6 Pepsi's a day, I eat mickey dees like 3 times a week, but Im in good physical shape and my body is toned.

My daily routine consists of a 12-minute jog around a basketball court (2-1/2 laps per minute is the main pace), 20, 45 degree sit ups. 30 alternating situps. 20 standard pushups. and 20 diomand pushups. Then 45 minutes of lifting. 2 sets of 8 reps on every machine I can hit. about an hour and a half of straight working out. Take a shower, and play some xbox.

 

also, theres a good chance lifting weights wont help lose weight. Muscle weighs more than fat.

Hope I helped alittle :D

 

EDIT: This is what I got over 6 months of that workout schedule. i counted my pepsis and fast food meals. I drank 140 Pepsis and had 30 McDonalds meals over that time, and this is what my body looks like.

[depresins]

Wow, you look.. Just like most teenagers do that eat fast food and drink soda with little exercise.

[OwnagePie]

Google Starting Strength, do everything it tells you.

If you want to lift weights.

 

THIS. Don't listen to other bs on here that jsut say to go in there and push yourself. You will achieve almost NOTHING. You need a good diet (nutrition) and a good routine to start you off.

 

Starting Strength is a great routine. You'll gain fat in a couple months that you're on it until you get no more gains. Then you can start a new routine and diet and add cardio and you'll be looking good for the summer. BUT KEEP LIFTING. To keep the muscle you must continue lifting and at least eating at maintenance.