I'm a 35 year old male, just started a gym, infact never been to a gym before. Mainly to tone up my muscles, increase strength in my arms (although dont wish to look like Arnold Swartzy!), and increase stamina and blood circulation.
What is the best type of food to eat? Should I eat more? The last thing I want to do is now overeat and get fat.
Should I just drink water, or those sports drinks that other people tend to carry round with them, are they really just a gimmick?
My fitness instructor has given me 2 sets of workouts, first rowing, a step master (kinda cross trainer) and then a running machine for my stamina etc. The second is a series of machines and general exercises such as Press ups, pull ups, leg extensions, bicep curler, etc with weights on for my muscles etc.
By the time I've finished the first workout, and done my press-ups from the second workout, my arms are so weak that I can't continue with the rest!! Is this normal? I need encouragement!
2006-07-18 10:06:57 · 15 answers · asked by liquid_ice_71 2 in Health ➔ Diet & Fitness
Some guidelines would be:
1 - Some of the sports drinks are gimmicks though others do contain essential electrolytes that are lost through sweat. Always read the ingredients.
2 - Eat plenty of protein after your workout. Protein assists in the bodys fittening & repair process that occurs during the 72 hours after your workout. Your muscles will then repair fitter and stronger.
3 - Listen to your own body. Its not always a case of eating more its usually more about altering the ratio of protein and carbohydrate and the times you eat them. Eat a carbohydrate based meal about 90 minutes before your work out for energy and protein afterwards for repair. Egg whites are the purest protein form going.
4 - Try to leave 72 hours apart from your weight workouts and do the cardio workouts inbetween. Do not do both workouts in one session as you will just end up with burn out.
Hope this helps. Do not give up, keep your routines varied. I have been an avid gym goer for 8 years now and the benifits it has provided for me are priceless. You just need to find your plateu that you can work and progress on. Everyone is different.
I would also recommend that you buy the magazine 'Muscle & Fitness' don't worry about the big musle men on the front; the magazine is actually full of advice on diet, training tips and psychology of not quitting.
2006-07-18 11:26:50 · answer #1 · answered by Paula 3 · 2⤊ 1⤋
If your serious about this change buy some books on nutrition and get men health and fitness magazine. The best training advice is to just keep going. Make it a point to not miss a scheduled workout. Once you miss a couple you'll quit and be a support member ( most gyms know people don't stick around so they get you signed up for a year after the first month you quit training but continue to support the gym for the next 11 months.)
2006-07-18 10:17:22 · answer #2 · answered by Anonymous · 0⤊ 0⤋
Whew, lots of questions. I should get extra points.
You should eat a low carb high protein diet. No supplements are necessary (yet). You should monitor your caloric intake, but I would not increase it. Fish, (skinless) chicken and veggies work..
Sports drinks work. You lose more than water when you exercise. But beware of the calories. I would limit myself to one sports drink per workout.
Sounds like your instructor is overworking you. You shouldn't be so weak that you can't do the 2nd workout. Try reducing the duration for a while until your body can catch up.
Also, get plenty of rest. Your body does all it's building when you are asleep, not while you are actually at the gym.
2006-07-18 10:11:53 · answer #3 · answered by Bors 4 · 0⤊ 0⤋
dont increase your food intake just eat a good balanced diet. If you are finding the programmme to hard go back and ask for it to changed. YOu could reduce the time spent on the cv machines or go at a slower pace unbtil you are able to manage it. with regard to weights etc , either start on a lower weight and /or do a lower number of repitions. You a re far better doing say 4 good qaulity presds ups rather than 20 and risking injury by not doing it correctly.
It does get easier good luck
2006-07-19 02:42:42 · answer #4 · answered by twirp 1 · 0⤊ 0⤋
Eat healthy,I would talk to my PCP about a diet that will keep your energy level up,as far as what to drink again check with your PCP. Now about getting worn out easily it's perfectly normal as you are using muscles that either you never used before or are out of shape,a hot shower along with stretching exercises before each and every workout routine will lessen it and as your muscles get in shape from working out then you will find the level that you are working out at will no longer satisfy your needs then you will have to add more weight to your lifting exercises and more time to all of your other routines.It's a vicious cycle but that's part of working out.good luck and I hope you will enjoy pushing women away whenever in public or at the beach as nothing attracts a woman like a well toned (not excessively worked out) man especially if you are tanned.
2006-07-18 10:20:49 · answer #5 · answered by hjbergel 5 · 0⤊ 0⤋
Just drink water before and after your workout. After your first few workouts you should be sore. Food really doesent matter to your fitness goals, unless you want to be a serious body builder you see in those magazines. Or just a health nut. I workout but dont eat the best, and I wouldent get bigger by eating more. To be honost, you really dont need to go to an instructor. All you need to do it run and buy a dumbell set and you'll be good to go.
2006-07-18 10:15:23 · answer #6 · answered by mermer7@sbcglobal.net 3 · 0⤊ 0⤋
Its going to take two weeks of working out or so before you will get into full workout mode. Eat pasta with a salad. Fish for protein and mainly just keep a well balanced diet. Drink plenty of water, as far as sports drinks go... Gatorade has electrolytes and that helps keep energy in you.
2006-07-18 10:11:28 · answer #7 · answered by Kevin M 3 · 0⤊ 0⤋
Drink Water.
Most of the Sports drinks contain Aspartame. Avoid it like the plague!
2006-07-19 11:19:22 · answer #8 · answered by alexinscarborough 5 · 0⤊ 0⤋
Read the book 5-Factor Fitness by Harley Pasternak, M.Sc. It has great exercise routines (along with detailed instructions and pictures), diet recommendations, and recipes that will change your life. It is easy to follow and it really works. I love it!
2006-07-18 10:38:30 · answer #9 · answered by ahhihello 2 · 0⤊ 0⤋
First of all, I commend you for starting a fitness program at age 35 and wish you the best for success in reaching your goals. Many of your questions can be answered by visiting a non-commercial senior fitness & bodybuilding website at: http://netconex.com/kenchi
Good luck - and don't quit!
2006-07-21 05:24:48 · answer #10 · answered by kenchi 1 · 0⤊ 0⤋