HELP?? Desperate need of motivation and a workout routine
Hey everyone,
This forum has helped me every other time I have been in desperate need, so I am hoping once again it will come to my rescue….
I have joined the gym in November and I think I can count on one hand how many times I have gone. That means I think I have basically thrown away almost 200.00.…
Anyways, I really really need a hand for all those people that are more experienced then I am. I am looking for a good workout routine for a beginner. How much cardio should I be doing…what kind of weight training should I be doing. I know its really hard to give me a perfect routine that will fit my needs, I just need some advice…and good work out.
I think that’s whats stopping me in going. I don’t want to walk into the gym and totally look clueless. I want to look confident, do my routine, and then leave…..
Any help would be appreciated. I need to continue to lose weight and I think once I start working out, the eating healthy will come so much easier.
If you are a beginner.. i would start with something simple..something as simple as a 30 minute walk on the treadmill at a pace of 3mph and if you can get through that and feel comfortable and you havent over-stressed your body to the point of being in pain..then up the speed by .5 increments every time you go to the gym, until you find a pace that is challenging, but not so challenging that you will give up doing it..Cause often we push ourselves too fast and lose motivation and feel more beaten down then anything.. If you dont have good joints, an elliptical might be a better option, takes a lot of stress off the joints...Again, doing that starting at 30 minutes and making gradual increases of pace and time is a good idea..
In terms of weights for beginners, i suggest doing a simple curcuit train.. They are usually a set of 8 different machines that work arms and legs..You can either decide to do full body weight training 1 day and then rest a day, or do arms one day and legs the next and switch back..make sure to give a rest for a day in between...I recomend you find your starting weight..so you start with the lowest weight on the machine, do a repetition and if its easy then increase the weight..you will know if you have found the starting weight, when you can do 12 repetitions and it has taken enough effort to break a sweat and cause you to feel a little sore in the muscles.
If using free weights, start with the lowest weight and try a rep, increase the weight if its too easy..when it takes effort to actually do the rep..do a few..and if you can get through 12 but not without effort and sweat.
A lot of gyms offer a free trial session of their personal trainers. This is obviously to convince you to subscribe to personal training sessions, but you can use it as a good way to have someone coach you through using the free weights and machines for the first time. Inquire with yours to see if one is available. If not, they still can offer free 'counseling' sessions to discuss your weight-loss goals and how you can use the gym to get there. This is in their best interest to provide this- otherwise they end up with customers who don't feel comfortable going to the gym and who quit their membership. Definitely push for them to provide this to you.
The previous poster recommended a circuit route, which is a great idea. The general rule of thumb is you do 12-15 repetitions to complete a "set" and do 3 sets on each machine. You rest for about a minute between sets. Some people do the entire circuit 3x a week, some people do arm workouts on M/W/F and then leg workouts on alternate days. It really just depends on the needs and preferences of the individual.
I think form is REALLY important when it comes to weight-lifting, especially with free weights. It would probably be best for you to go to the gym one time with either a trainer or a friend who knows how to weight-lift who can walk you through the process and correct your form. That person will be much better than any of us on this site trying to coach you virtually. Once you've done it once you'll feel much more confident at going back on your own and doing the circuit yourself.
That's some great cardio advice upthread. I'd like to weigh in on lifting. I second the idea of googling and would add that in my opinion all a home gym really needs is an exercise ball and weights. You can google exercise ball and have at it! But in the meantime...
Lower body: (try 3 sets of 20 unless otherwise specified)
Squats:
Walking lunges:
wall sits: try 3 sets of 1-3 minutes and build from wherever you are as you get stronger.
Stair climbing: try 3 sets of 3 minutes of walking up and down stairs
Calf raises: Holding 3lb to 10lb dumbbells, raise up on your toes and hold, perform a bicep curl, lower the bicep curl, then lower back down to your heels. Love this one!
Biceps/triceps:
Bicep curls
Hammer curls
tricep: Holding a weight overhead with both hands, keep the elbows close to the ears and lower the and raise the weight behind your head.
Shoulders/back:
Push ups (from your knees, regular, or even against a wall depending on your level)
PEC flys- Lie on a bench (or with your neck on an exercise ball) and perform a PEC fly out to side and back up.
Military press with dumbbells
Lat. raises
Front raises
Abs:
Crunches
Sit ups
Leg lefts- make them harder by holding 10 seconds at the bottom of each move
You need to have a goal in mind - like to run/walk a 5K race, or go on a vacation to a beach this summer or some reason to build a workout for. What do you hope to accomplish? To be more flexible? Stronger? Weight loss? Also, you need to pick some things you enjoy doing (and will therefore stick to). Do you have any injuries? Can you walk on a treadmill for 20 minutes? Does your gym offer classes like yoga or spinning?
So many choices, but first thing is to pick a goal - you can always change it later.
Thanks Everyone for your responses. I am going to start going to the gym on a regualr basis on Monday....and from there will come my eating plan. I have nothing to loose other then weight, and I gotta do it. I was thinking about getting a PT just for a few sessions. i emailed my gym and they will charge me 35.00 for a hour session, but I think that will get me going.
But thank you again. I knew I could count on you ladies
$35 for one session is a GREAT fee! Yes, try that out once or twice. You can definitely do it on your own after that. (Or, if you find you work out much better with a personal trainer, ask for training sessions for Christmas/your birthday )
HELP?? Desperate need of motivation and a workout routine
)
