gym etiquette?

[jstreet0204]

Core exercises involve barbells only. They are strictly old school power movements and often can not be properly performed on machines.

I think you guys are talking about two different things here. One of the newer trends in fitness is "core" stability exercises that focus on the torso muscles. These are usually done with wobble boards and stability balls. (not my thing) When he said he "wants to work from the inside out" that gave me the impression this is what he is talking about.

Also while old school compound exercises are good for some, I would only recommend them to athletes, power lifters, and "young" lifters starting out. They will do more harm than good for the average joe just wanting to get in shape. There is just too much chance for injury, and they are hard on your joints. While I am probably in the best shape of my life right now, my joints have paid a price and there is always something I am having to ice down when I get home from the gym.

To add a few more things, for the orignal poster, get you workout locked down. You will have much better results if you know exactly what your workout is going to consist of everyday you go into the gym. fitrex.com is a good start if you need help putting a workout together.

Pay close attention to how much time you rest between sets. After a few weeks of getting used to working out again, start watching the clock between sets. You will burn nearly 50% more calories during your workout if you rest only 30 seconds between each set as opposed to 1 minute.

 

[VPStang]

werd--i do circuit training and have very little rest between sets. I also run before hand-contrary to what some might say because it keeps my heart rate higher throughout the rest of my workout.
I also do abs, obliques and lower back every single day. Keeps the back pain away...

Pay close attention to how much time you rest between sets. After a few weeks of getting used to working out again, start watching the clock between sets. You will burn nearly 50% more calories during your workout if you rest only 30 seconds between each set as opposed to 1 minute.

 

[jstreet0204]

you're not doing enough cardio. I didn't read all the post so I don't know if it was mentioned. But I would try to jog more often than twice a week. In fact I would try it every other day to begin with--then maybe even work up to everyday if you like. Since your only doing a mile--it doesn't really take that long.

I love running--I usually Run 3-3.5 miles a day before I hit the weights...
this also will allow you some flexibility in your diet. You'll see the fat burn off much faster and the gain in lean mass will be more noticeable...

Not true. Weight training when done properly will burn more fat than cardio. Because your metabolism will stay up for much longer after the workout. Too much cardio and you also begin to burn lean muscle mass, which will inturn lower your metabolism.

 

[DerekStangGT]

Not true. Weight training when done properly will burn more fat than cardio. Because your metabolism will stay up for much longer after the workout. Too much cardio and you also begin to burn lean muscle mass, which will inturn lower your metabolism.

that makes sense actually. runners are usually really thin, not very muscular. im going for more of a muscular defined look, but not to the body builder extreme.

 

[VPStang]

not if he's eating right...plus don't separate the two--If you're only jogginf or a mile--theres no reason he can't also hit some weights--if anything his bloods pumping and ready to do some work

plus--everyone is completely different. All he can do is try a page from everyone's book and see what works for him. I learned that pretty quick-when i first bought an issue of health magazine than realized that every month they said something different and usually contradictory.

I still say 1 mile only twice a week is insufficient...but that's just me...

Not true. Weight training when done properly will burn more fat than cardio. Because your metabolism will stay up for much longer after the workout. Too much cardio and you also begin to burn lean muscle mass, which will inturn lower your metabolism.

 

[VPStang]

there's more to it than that for those guys. I run like mad-I'm 6'0 and 185-190 lb.

that makes sense actually. runners are usually really thin, not very muscular. im going for more of a muscular defined look, but not to the body builder extreme.

 

[speedfreak98r]

Roids. Hairy in all the wrong places, bald in all the wrong places, horny, hungry, and mean as all hell. I enjoyed the couple of cycles I did. But not great for the long run at all.

 

[SilverBullet00]

For building muscle mass your going to need a good balance of protien and carbs. You will hear 50 different suggestions on what excercises to do and what to eat, so just start somewhere you feel comfortable. If you dont see results and dont feel like the work out or the diet is working, switch it up a little bit. I just bought an ab roller for the hell of it, and I love it! I thought it was going to be a joke, but it kicks the crap out of me!

Good luck with it, and dont give up!

 

[jstreet0204]

not if he's eating right...plus don't separate the two--If you're only jogginf or a mile--theres no reason he can't also hit some weights--if anything his bloods pumping and ready to do some work

plus--everyone is completely different. All he can do is try a page from everyone's book and see what works for him. I learned that pretty quick-when i first bought an issue of health magazine than realized that every month they said something different and usually contradictory.

I still say 1 mile only twice a week is insufficient...but that's just me...

His goal is to lose fat and gain muscle. I'm not saying running is bad, but too much cardio will make it harder for him to reach his goal. 90 minutes of light cardio a week is more than suffecient if his weight training is up to par. Once he gets down to his desired weight, then increase the cardio. It is a fine balance of trying to maximize your metabolism while creating a calorie deficit.

Yes everyone is different, but the fact that he is overweight, and his goals are similar to what mine were a few years ago, leads me to believe I can give him some good advice, since I went from wearing 42inch waist jeans to 33inch jeans. You may be in great shape from running and the workouts you do, but I'm guessing you've probably never lost 100lbs of body fat either.

 

[tontot77]

Don't grunt too much like an *******.

Keep a notebook and write down what you do each day in it.

Don't stare at the s working out too much... Take a look and then get back to what you're doing. Do not calculate how to stare at them the entire time by using a mirror.

Bring headphones. If you find your gym is full of homo's that want to hit on you, headphones will allow you to ignore them without creating a scene.

 

[VPStang]

True - I haven't lost that much weight. I'm also not in shape like i'd like to be. 1 mile twice a weeks just isn't that much. You just mentioned 90 minutes of cardio a week. I don't care how slow you WALK, it doesn't take 90 minutes to walk 2 miles. That part is what really caught my attention. 90 minutes a week seems perfectly reasonable for someone on a good consistent routine.

His goal is to lose fat and gain muscle. I'm not saying running is bad, but too much cardio will make it harder for him to reach his goal. 90 minutes of light cardio a week is more than suffecient if his weight training is up to par. Once he gets down to his desired weight, then increase the cardio. It is a fine balance of trying to maximize your metabolism while creating a calorie deficit.

Yes everyone is different, but the fact that he is overweight, and his goals are similar to what mine were a few years ago, leads me to believe I can give him some good advice, since I went from wearing 42inch waist jeans to 33inch jeans. You may be in great shape from running and the workouts you do, but I'm guessing you've probably never lost 100lbs of body fat either.

 

[Scott_95GT]

Here's my take. People get real carried away with crazy diets, ect.

Realistic: 90% of people don't have the means, time, will-power, or a combination of those, to maintain these EXACT meals and 2 hours at the gym per day.

I try to eat decent most of the time, and hit the gym 3 times a week, with stints of going every day, mixed with maybe not going for a week.

I, like everyone, could use to drop 10-12 lbs, but I'm in solid shape. I'm 6'0," 225lbs, I can bench 300, and have decent bi's/tri's/shoulders, but nothing crazy.

You don't have to make DRASTIC lifestyle changes to get into decent shape. Ordering a salad instead of french fires, or not eating that last slice of pizza can go a long way mixed in with a good gym routine a few times a week.

 

[IH8RICE2]

Ditch the Hydroxycut and pick up some protein bars or sakes. Remember to change your workout routine about every month so you don't get bored with the same exercises. IF you have time, go to the gym mon-fri and take the weekends off. Each day do a different body part. Here's my workout, Monday=chest,abs, run 1 mile/ Tuesday=Back, run 1.5-2 miles/ Wednesday= arms,abs, run 1 mile/ Thursday= LIGHT 1 mile run, Legs/ Friday=shoulders,abs, run 1.5-2 miles. The point of doing each body part a day is to decease time in the gym and to use all of your energy on 1-5 muscles each workout. Like everyone says, find what you like and use it. Try different workout splits to see what gives you results. Find someone to workout with on a daily basis too, they kept you accountable and you can do more weight on lifts due to having a spotter.


AND you do need to run more than two miles a week if you want to lose some fat. Good luck and keep up the work.

 

[jstreet0204]

AND you do need to run more than two miles a week if you want to lose some fat.

 

[Gearbanger 101]

AND you do need to run more than two miles a week if you want to lose some fat. Good luck and keep up the work.

Really....and here I thought you were able to lose fat with diet alone?

 

[DerekStangGT]

I still say 1 mile only twice a week is insufficient...but that's just me...

1 mile twice a week in addition to a 1/2 mile on mon, wed, fri and somtimes sunday when i lift.

 

[DerekStangGT]

AND you do need to run more than two miles a week if you want to lose some fat. Good luck and keep up the work.

some of you guys are forgeting, i weigh 280 lbs. im a big guy. i cant just up and run 2 miles a day. my body will not let me. i have to ease myself into it in the beginning. i havent been on a cardio/lifting routine in years, about 4 to be exact. the endurance will come eventually

 

[VPStang]

OH!!!
did you mention that earlier, if you did--sorry for the confusion.

that's a good start--and to me, running actually gets me pumped for some weights. Like you said, you can ease into a little more cardio as you go along, soon you'll be running a mile a day.

Well, good luck...make sure u stretch, and never order a fruity smoothie in front of a guy with real short shorts...

1 mile twice a week in addition to a 1/2 mile on mon, wed, fri and somtimes sunday when i lift.

 

[02LaserRed2V]

NO FARTING!!!

I remember while working out on the elipitcal, one old dude to my right let out a silent one that totally reeked. And i bet the chick who was beside me to the left thought it came from me.

 

[kramer03gt]

actually glad i came across this thread. i actually joined the gym a week ago myself, i was a memeber about a year ago but i gave up on with with my new job and i just didnt have time for it. And i quite smoking as well, been just about a month, and i must say just being there a week i allready am starting to feel a little better. Being that i work two jobs and some pretty weird hours, i am actually having more motivation to do things. And i have also changed my diet as well, eating more fruits, veggies, chicken, tuna, red meats etc. no mcdonalds and crap. And i also do the Creatine and whey protien as well, i will usually do a creaitine shake before i go work out then usuallay take a protien shake when i get home, and then eat something like chicken, with a salad or something like that.. But Usually i try and run or ride a bike for about a half and hour just to get things moving then ill lift for another 20-30 minutes with Nautical machines, waiting to get back into the swing of things before i hit the free weights. and im 6'4 240 so im allready a big guy but im more worried about just getting back into shape than getting huge and ripped, nice definition would be nice but the dudes in the mags are just to big.. Anybody feel the machines over the free weights or vice versa??

But anyway just thought i would chime in..