Starting up advice

Chris P Duck

Im thinking about joining my local gym. Id like to increase my leg and upper body strength, which I lost about a year ago due to a really bad diet. Im thinking of taking out a 6 month membership. Do you think this will be long enough? The reason for taking the 6 months membership at first is so I can see if I am going to use the membership to its full. I use to be very active in different sports up until about a year ago. I now work in a sedetary job, working long hours, and get very little exercise. Lately I have lost all motivation and enthusaism. Im hoping ill get this back when my fitness levels increase again.

How often a week would you advise me to go to the gym? How do you guys keep yourself motivated to keep going week in week out? Should I set myself a reward or some goal at the end of the 6 months as motivation to keep it going? Any advice will be greatly appreciated.

g'em

Goal setting is fundamental to success. If you have something to work towards it keeps you motivavted and you can monitor your progress with an ultimate ideal in mind. If you go to the gym with no real clue what you're doing it for, your workout will be half-hearted and you'll be very likely give up pretty soon!!

But make sure you set a realistic goal- an unrealistic goal will ultimately lead to failure and disappointment. And take it in small steps, monitor your progress bit by bit, it doesn't all have to happen overnight- every week try to lift 5lbs more/ run and extra .5km/ do an extra 10 min on the bike etc.). For your achievements reward yourself- at the end of each 8 week training cycle I treat myself to a full-body massage

Self motivation can be hard, so why not see is there someone you can train with? I know when I work out on my own I find it much easier to give up than when I'm training with other people (I have a tendency to strive on competition and trying to beat the boys at their own game ). There's lots of threads here about motivation techniques, just do a search. But for me, results are the real motivator- every time I achieve something I congratulate myself, but then think, well, I know I can do even better, so all teh time I'm reaching further and further ahead.

Chris P Duck

Thanks for your reply Gem. The problem is that most of my friends play GAA so they dont have time to go to the gym because of their training schedule. My other friends are still in college and cannot afford a gym membership.

If i get into a routine I know I will stick to it. It will be just the initial couple of weeks starting off.

Im 22, 5ft8 , 9 1/2 stone. I would like to increase my overall build and strength. Since I lost alot of weight and muscle I am not as strong as I use to be. What would you think would be a realistic goal I should aim for in terms or weight I should be looking to lift after 6 months.

Dragan

Chris P Duck wrote:

What would you think would be a realistic goal I should aim for in terms or weight I should be looking to lift after 6 months.

Thats pretty much impossible to say without knowing your current weights, what your training intensity is like, how well you stick to diet, how well your body recovers, likelihood of consistancy with both workout plan and rest periods......basically the list goes on.

My suggestion would be to simply return to the gym, train right, eat right and have your only goal as lifting a little bit heavier, or one more rep than the previous week. This way, you will be on the right track.

Chris P Duck

Ok will do, Thanks for your advice

Dragan

No worries,

if you have any questions about specific lifts, or certain diet or recovery aspects please post em up, between us all we're bound to be able to help out!!

Remember, the first step is going back to the gym, your should find that muscle and cardio will return pretty quickly if you put in the effort!

Best of luck.

Chris P Duck

On days when im going to the gym, which is better to have for lunch, or are both options ok. Im talking in terms of energy and protein.

1. A salad which contains lettuce,red onion, cherry tomatoes, beetroot, gherkins, and a chicken fillet

2. Tuna sandwich which contains 2 slices of wholemeal bread, tin of tuna, lettuce, onion and some extra light mayonaisse

t-ha

Chris P Duck wrote:

On days when im going to the gym, which is better to have for lunch, or are both options ok. Im talking in terms of energy and protein.

1. A salad which contains lettuce,red onion, cherry tomatoes, beetroot, gherkins, and a chicken fillet

2. Tuna sandwich which contains 2 slices of wholemeal bread, tin of tuna, lettuce, onion and some extra light mayonaisse

Option 1 looks short on carbs and calories. Option 2 is definitely better. If I was you, and could physically manage it, I'ld have option 1 & option 2 but take out either the fillet or the tuna.

Chris P Duck

Why take out the fillet or tuna?, these provide protein.

Dragan

Chris P Duck wrote:

Why take out the fillet or tuna?, these provide protein.

He means have both, either the salad and the sandwich with chicken, or a salad sandwich and a tuna salad.

I think.

t-ha

Dragan wrote:

He means have both, either the salad and the sandwich with chicken, or a salad sandwich and a tuna salad.

I think.

Dat be de trooth!

You can have the chicken fillet and the can of tuna if you want, but at 9.5 stone you most likely won't absorb that much protein in one sitting.