I just enrolled in a gym with a goal of getting in better shape. I want to run, lift, etc. I am an average height, rather skinny male. I want to gain muscle, but not too much mass - I want an "athletic" body. I am starting to eat healthy, following the food pyramid. I go to school during the day and then I don't work or do anything else so I have plenty of time. I don't know where to begin. I don't have much but a pair of sneakers, gym shorts, t-shirts, and a gym bag. I don't know what is recommended. Please help me out, thanks!
2007-02-20 13:19:16 · 7 answers · asked by Anonymous in Health ➔ Diet & Fitness
find a trainer
2007-02-20 13:22:48 · answer #1 · answered by JS 3 · 0⤊ 0⤋
Good! Here are the absolute musts:
1) Run AFTER you lift. You will be tired otherwise.
2) Work large muscle groups before smaller ones. For example, you would work the pecs (chest) before the shoulders.
3) Do 3-4 sets of 8-12 repetitions of each exercise.
4) Pick 3 exercises for each muscle group (shoulders, chest, biceps...)
5) Spread out your workout over 2 days. For example, do upper body one day, and lower body another day.
6) Take 1 minute between sets to rest and 2 minutes between exercises.
7) Group similar exersizes together (for example triceps and chest...chest exercises tend to also work out the triceps).
8) Don't spend more than 1-1.5 hours lifting!
9) Run a few times a week for 30-60 minutes. ALWAYS keep a check on your heart rate and make sure it is close to 0.85 * (212-age). Slow down or speed up as necessary...you will be able to go faster later and keep the same heart rate.
10) Be serious and don't give up! Results will take a while to show up (3-6 months before you see your chest bulge more than normal)
Now go to a website and pick out some exercises!
2007-02-20 21:39:04 · answer #2 · answered by Zhuo Zi 3 · 0⤊ 0⤋
I also just started at a gym. Unfortunately I go there after 10 pm when I get off work and there are no trainers then, so I just mosied around the first few days until I figured things out by trial and error, a lot of error. Now I kjnow what I like and do it, adding a little more each time I go, more reps, minutes, weight; that sort of thing. Good luck, just get out there an do it without worrying. No one's gonna be looking at you and laughing, or I hope they don't and if they do then you should pity their lack of lives and anything else to worry about!!!
Good luck!!!
2007-02-20 21:35:03 · answer #3 · answered by svs_g 4 · 0⤊ 0⤋
you have everything you need including desire.
talk to the people who work at the gym-- its their job to help you. many gyms offer 1 free "training" session with membership, but if you have questions they help.
pay attention to your fellow workout mates, make friends and follow their routine. people are pretty cool about sharing tips in the gym.
2007-02-20 21:30:08 · answer #4 · answered by DIVA_00 2 · 0⤊ 0⤋
I suggest a high quality vitamin and mineral supplement to go with your good nutrition plan.
2007-02-20 22:57:14 · answer #5 · answered by wasdadd 3 · 0⤊ 0⤋
go 3 or more times a week.
2007-02-20 21:35:36 · answer #6 · answered by lucky888☺ 4 · 0⤊ 0⤋
its best to start off with a personal trainer, then go from there
2007-02-20 21:22:37 · answer #7 · answered by Anonymous · 0⤊ 0⤋