so i joined a gym last week b/c im tired of being out of shape. anyway, i went for the first time tonight but didnt really know the rules. i took my weight off the bars and wiped the benches after i was done, but what else should i be doing? also, what are the best workouts to build my core? i want to start out right and work from the inside out.
gym etiquette?
- Thread starter DerekStangGT
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I suggest you start with Max-OT. www.ast-ss.com . They work on muscle overload and like to focus on your core.
GREENBIOCH
Founding Member
Well are you trying to bulk up or get into shape, eating right and lots of cardio will take you a long way. and obviously weight lifting is beneficial as well.
bring a towel to put down on the equipment so you don't get your sweat on it or get others sweat on you. Always worked out better when i found a steady workout partner...kept me interested and worked harder.
Miles
Founding Member
When you workout and are facing a mirror, make sure you're not in someone elses line of sight of the mirror if possible. That always pisses me off.
Also, don't grab every single dumbell under the sun; grab 1(or 2) off the rack and use'em.
Other than that, good luck! It's a long road, but rewarding. Think of the hp you'll gain too by losing any unwanted weight!
Also, don't grab every single dumbell under the sun; grab 1(or 2) off the rack and use'em.
Other than that, good luck! It's a long road, but rewarding. Think of the hp you'll gain too by losing any unwanted weight!
well, im 20, 6'1 and weighed 280 lbs when i started about 2 weeks ago (havent weighed myself to since then). ive always been strong, but always been fat too. 
my goals are to lose ~50 lbs of fat and build muscle mass. my diet has gotten pretty strict over the past week and i intend to stick to it. during the day at work, i eat 4 times, every 2.5 hours or so. a half of a boiled chicken breast and a small piece of steamed broccoli. when i get home, i eat veggies. like tonight i ate some asparagus and green beans fried in olive oil with a little salt and pepper, and some tofu, onions, and eggplant. i usually drink a lot of water too, my guess would be ~1.5-2 liters a day. im going to the gym to lift on mon, wed, fri, and on sun when i feel like it. oh, i also started taking hydroxycut for energy and for an extra boost in metabolism. my friend has been taking them for ~2 months and swears by them, but hes a lot leaner than me at 6' 6'' and 180. today i picked up a multi-vitamin also. as for cardio, im jogging one mile on thurs and sat. when i hit the gym, about half a mile- 2/10ths warm up, and 1/10th every so often to keep my heart rate up between sets.
anything i should be doing different?
my goals are to lose ~50 lbs of fat and build muscle mass. my diet has gotten pretty strict over the past week and i intend to stick to it. during the day at work, i eat 4 times, every 2.5 hours or so. a half of a boiled chicken breast and a small piece of steamed broccoli. when i get home, i eat veggies. like tonight i ate some asparagus and green beans fried in olive oil with a little salt and pepper, and some tofu, onions, and eggplant. i usually drink a lot of water too, my guess would be ~1.5-2 liters a day. im going to the gym to lift on mon, wed, fri, and on sun when i feel like it. oh, i also started taking hydroxycut for energy and for an extra boost in metabolism. my friend has been taking them for ~2 months and swears by them, but hes a lot leaner than me at 6' 6'' and 180. today i picked up a multi-vitamin also. as for cardio, im jogging one mile on thurs and sat. when i hit the gym, about half a mile- 2/10ths warm up, and 1/10th every so often to keep my heart rate up between sets.anything i should be doing different?
jstreet0204
Active Member
Basic etiquette, just pick up after yourself. Put weights back where they belong, don't rack 45's on top of a bunch of 25's etc. I will give someone two polite warnings about putting weights up after they are done. The third time I have to unrack their weights in order to warm up, I will stack them behind their car in the parking lot.
As far as what workout, like others have said, it depends on your goals. But I'll give you a little general advice. Be careful about advice you get on the internet. These workout threads used to popup all the time, and they can go down hill fast with bad advice. I won't claim to be an expert on the subject, but I am 5'11 240lbs and 12% bodyfat. I only know what works for me.
As far as what workout, like others have said, it depends on your goals. But I'll give you a little general advice. Be careful about advice you get on the internet. These workout threads used to popup all the time, and they can go down hill fast with bad advice. I won't claim to be an expert on the subject, but I am 5'11 240lbs and 12% bodyfat. I only know what works for me.
Miles
Founding Member
Good point jstreet0204. To lend some credibility to what I can offer as advice, I was 6'5" and 260lbs (lots of muscle, but also fat) and am now 195-200lbs and slightly stronger.
If you're looking to drop some weight, your on the right track re eating.
My quick and dirty formula is
a. multiply your desired weight, in lbs, by 11. This equals the number of calories per day you should try and eat
b. many ppl will offer different opinions now, but your total calories from step a should be approx 40% from protein, 40% from carbs, and 20% from fat.
1g of protein = 1g of carb = 4 calories
1g of fat = 8 calories
From there on, it's just math and commitement baby
The hardest part of going to the gym is putting your shoes on...
If you're looking to drop some weight, your on the right track re eating.
My quick and dirty formula is
a. multiply your desired weight, in lbs, by 11. This equals the number of calories per day you should try and eat
b. many ppl will offer different opinions now, but your total calories from step a should be approx 40% from protein, 40% from carbs, and 20% from fat.
1g of protein = 1g of carb = 4 calories
1g of fat = 8 calories
From there on, it's just math and commitement baby
The hardest part of going to the gym is putting your shoes on...
jstreet0204
Active Member
DerekStangGT said:well, im 20, 6'1 and weighed 280 lbs when i started about 2 weeks ago (havent weighed myself to since then). ive always been strong, but always been fat too.
anything i should be doing different?
If you are trying to lose the weight quickly, do low carb high protein. This has draw backs though and it is diffucult to work out on a low carb diet because your energy level just isn't there. I lost nearly 100lbs this way in about 9 months. The better approach but not as fast is to eat 6 meals a day eating every 3 hours. This is what I do now. Eat carbs but only whole grains and fiber rich veggies.
Here is an example of my current diet.
7am
Protein shake (50gm of protein)
Whole grain Double fiber toast with natural peanut butter.
10am
tuna salad sandwich double fiber bread.
1pm
salad with turkey, kidney beans, yellow peppers, and spinach with Newmans light dressing.
4pm
protein shake.
7pm
steak and a salad.
10pm
protein shake, or bar.
Your metabolism will raise by eating more often, and eating the right foods will increase your energy and you will not ever feel hungry because you are eating all the time. You do not need to be eating boiled chicken and steamed broccolli. You will only end up getting burned out. Pick up the "Abs diet" book there are tons of good recipes in there that will keep you from getting bored.
thanks for the info. as far as the chicken/broccoli, i really dont mind it at all. i usually eat chicken everyday anyway, and i love both. so i shouldnt get burned out on that. my biggest question was will i be getting all the nutrients my body needs from chicken and broccoli, and veggies at night?jstreet0204 said:
as far as high protein low carb for fast weight loss, is that considered crash dieting? i wanna lose weight, but not muscle with it. i want to build lean muscle mass
make sure when you wiegh yourself you do it at the same time and same day. For example if you weigh yourself saturday at noon make sure the next time you weigh yourself its the following saturday at noon. doenst have to be the exact same time but around the same, its more accurate if you do it when your body is at the same state every time.
Squats, Dead Lifts, Bench press and Clean/Jerk/Press are the main core excercises. Try to squeeze each of these movements in once a week along with regular training and you'll grow like a weed.DerekStangGT said:
jstreet0204
Active Member
DerekStangGT said:
No, it isn't really crash dieting. You are still taking in plenty of calories and protein, but with the extrmelely low carbs, your body will turn to fat stores for energy. It works, BUT you may get headaches feel kind of lathargic. I honestly think this is better someone who isn't going to workout. The other example I gave leaves me feeling much better and I am still cutting down. I've lost about 30lbs since October. BTW when I metioned not having to eat the chicken I just meany BOILED chicken. You can at least make it taste good, although you should probably avoid KFC and Popeyes!
Be polite to everyone in the gym. Also, watch your language if you are inclined to swearing (like I am).
I applaud your new-found health regimen. As you get older your body will thank you for being in shape (like not needing Viagra). I've seen some of my relatives, co-workers and peers meet untimely diseases and deaths due to unhealthy habits.
Good luck.
I applaud your new-found health regimen. As you get older your body will thank you for being in shape (like not needing Viagra). I've seen some of my relatives, co-workers and peers meet untimely diseases and deaths due to unhealthy habits.
Good luck.
BLK_ROUSH
Founding Member
All great advice .. sounds like you'll be better off than most if you follow half of these suggestions.
One of the best from personal experience too. I hate it.
Also if you can avoid walking by someone on the flat bench with your weights at their eye level, ..... that would be nice too.
BOTTOMLINE: Just be aware and in control of your weights.
Good luck.
One of the best from personal experience too.
I hate it. Also if you can avoid walking by someone on the flat bench with your weights at their eye level, ..... that would be nice too.
BOTTOMLINE: Just be aware and in control of your weights.
Good luck.
what are clean/jerk/press exercises? and should i be using any machines for my core? i know there are a lot in the gym, but ive never used them before and dont wanna watch someone b/c it would make them uncomfortable.Gearbanger 101 said:Squats, Dead Lifts, Bench press and Clean/Jerk/Press are the main core excercises. Try to squeeze each of these movements in once a week along with regular training and you'll grow like a weed.
Core exercises involve barbells only. They are strictly old school power movements and often can not be properly performed on machines.DerekStangGT said:
I was about 5-minutes into typing out an explanation for you with regards to the clean/jerk/press, when I realized I could probably google a better one, with pictures. So here it is.
There's also a bit of a write up here as to how and why it should be performed to help you out.
http://www.biofitness.com/demo32.html
One thing I would recommend to any novice would be to go out and buy yourself a copy of the "Arnold Schwarzenegger Encyclopedia of Modern Bodybuilding"
It's full of photos, information, training regimes and diets that pretty much every serious bodybuilder should get to know to learn the fundamentals and most I know have read it at least once.
VPStang
Founding Member
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...
and to stay on topic: etiquette -- I just try to be polite to everyone and make sure I'm not in someone else's way. Wiping down equipment is never a bad idea.
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...
and to stay on topic: etiquette -- I just try to be polite to everyone and make sure I'm not in someone else's way. Wiping down equipment is never a bad idea.
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