Today was my first day in gym.... I have 0% stamina plz help??

Question

Today was i first day in gym i just came i have 0% stamina remaining, i cant even raise my hands up, nor i can move i my body,they forced me and told me to do so many different things in gym im totally exhausted .... What should i do???????????????????

Please Help!!

Answer 1

What you should do is set a schedule. Use that first day in the gym as a baseline. You can only go forward from there and I'll give you pointers on how to do it:
A)sleep lots
B)MENTALLY prepare yourself for the PAIN that will inevitably be felt. During your non-working-out time, ENVISION yourself doing those same exercises. Force your mind and body to THINK it through. "what muscles are contracting when I do this push-up?"
C)Go see a medical professional and/or fitness trainer about how to ease yourself into this new program of physical intelligence.

D)Eat plenty of low glycemic index carbs.
E)Stretch those muscles!!!! It's a sadistic procedure but during your non-working out hours blood NEEDS to get to those tired and torn muscle fibers so it can build them stronger.
F) If you haven't RAN or JOGGED and are overweight, I advise you NOT to do it too quickly. Your skeletal system, including your tendons and cartilage will suffer greatly. To get a good cardio workout until you hit that "normal" weight for your body type, use the ellipticals, stair-steppers, walk, or any other low-impact cardio exercise.
G) Don't forget to work out your core muscles. Your strength and stamina emanate from your core, not the appendage muscles. Core muscle programs will help you increase lung capacity, stabilize your body while doing other exercises, and actually help you in running later on down the course.

If all else fails, join the Marines. They have this thing called Boot Camp (MCRD San Diego).
Read this like an infomercial:" For 13 weeks, plus about three more weeks after a brief intermission, I ate approximately 3,000 calories a day divided into three meals. I ate anything edible in the chowhall. Butter on 4 slices of bread, milk, water (no soda! not in boot camp!), the main meals, desserts, fruit.........and still...I lost 30lbs!!! And I got paid to do it! Beat that nutrisystem!"

Semper Fidelis

Answer 2

Sounds like you were pushed too hard. When starting out, you should gradually work up to a certain level before increasing. It pisses me off to see trainers and partners work people to death who are just starting out.

If it's a trainer, tell them you feel you're going at it too hard. If they insist on pushing you like this, find another trainer. You only risk injury, or at the least, burnout.

When I first start back, I always take it easy for the first two weeks, even if I think I can do more I make myself stop. This gives my body enough time to get used to increased physical activity. Be sure you're getting plenty of rest and recovery, and stretch after your workout to help reduce soreness.

After a couple of weeks, you'll notice that you aren't as sore or tired after your workout. You can then think about increasing a little. The key to sticking to a routine is making it where you look forward to the next workout. When you're that exhausted, sore and miserable, the last thing you want to do is repeat it.

Good luck, and good job getting into the gym!

Answer 3

You have to expect yourself to be out of shape and very tired and sore on the first day back at the gym. Let me tell you this...it's just going to get worse because the first week back is when your whole body is going to ache and you are going to be in complete and utter pain. This is when it is easiest to quit...but you can't. You have to be motivated and work through it. Once you get past the first week, all the soreness will go away, you will get used to your routine, and your stamina will increase at the gym and in the bedroom (haha I had to throw that in). It's a matter of being dedicated here...don't give up...stick it out and after a week I promise you, you will feel better. Plus if you keep it up, you'll start seeing those results in less than six weeks and it will all be worth it. Everyone feels like this and it's a matter of sticking it out or giving up. I'd advise on going through the pain. Remember what they say, "Pain in weakness leaving the body". Good luck!

Answer 4

You've over done it a bit. Next time, don't work quite so hard, but make sure that you still push yourself.

When you get back from the gym, you should eat something. Eat a bit of protein and some good carbs. Maybe an ounce of turkey with a slice of whole grain bread.

Make sure you get plenty of rest to allow your body to recover.

Answer 5

Did you do this on an empty stomach this morning? Don't jump up your cardio too soon. Cardio works best when we use "cardio progressions". Meaning, we progressively add time to our sessions. NOT throw the kitchen sink in from the beginning. THis is because our bodies are highly adaptive and all that cardio will soon be "normal" to our body. Also, remember, of the 3 main tools (diet/weights/cardio) cardio is the least important. You will tone up your thighs, stomach and butt by your diet! Our diet is 80% of it. Then with weights! That is 10-15% of it. And to burn off a few more calories is cardio. Most women do it backwards. They put all their emphasis on cardio. Yet, they look the same month after month.

Answer 6

Hot shower and sleep, take a day off and go back. Eat lots of fiber and protein. After how long did you go back to the gym? It has a lot to do with timing and training your body. Hang in there

Answer 7

learn your limits, no one can MAKE you do anything, when you know you have had enough just say so. It will take time to build stamina, so be patient with yourself even if the so called trainers in the gym are not.

Answer 8

Unfortunately, if you're out of shape and lack stamina, the only way to improve is to keep working out and trying to move your body as much as possible. Start slow, try to be as active as possible every day, and keep working at it! Eventually you'll improve your physical fitness.

Answer 9

yeh maybe you work out too much.. Dont force your body to do more than it can. If you're just starting, just take it slowly, trainer should know that.. Have a hot shower..

And maybe good idea if you take protein supplement immediately after work outs for a greater muscles growth...

Answer 10

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