Starting from Scratch

J.Finn

Hi,

I'm looking to shape up, basically. I'm 21, 5'11" and I weigh 67kg. I've never been big into fitness or sports, so I am really clueless about this. Looking around this board, a lot of it is going over my head. I want to join a gym, but I'd like to have some sort of regime in mind before I do. I'm just looking to put a bit of muscle on, tone up and get a bit fitter.

I've been looking at Riptoe's Starting Strength and that seems like a pretty good way to start, but I'm not too sure what weights I should start with and whatnot. I'm not JUST looking to build muscle, though. I'd like to get into running as well, and I wouldn't be too sure how to combine the two or if doing cardio while trying to build muscle would just mess it up.

Another thing that concerns me is the warm-ups and stretches. There doesn't seem to be too many guides on either. Maybe it's fairly common knowledge and I don't mean to sound like a plank, but I don't think I'd be too sure on how to do either properly. I know warming up is important and I'd like to improve my flexibility if possible, too.

I know diet is important. But that seems like the only part that I'd fairly straightforward. Eat eat eat.

I'd say I'd be able to get some advice off a trainer if I joined a decent gym, but judging from some of the remarks I've seen made around this board, I could be risking injury if I listen to just any advice I'm given.

If I join a gym, I'd probably go along on a 3-day Monday/Wednesday/Friday basis. But if throwing in a jog around the neighbourhood on Tuesday and Thursday would help, I wouldn't mind putting in the extra time.

I know I seem to be asking for someone to design my entire workout. But I'd like to join a gym with a clear workout program in mind that I can stick to. Looking through all the different guides on the internet and trying to mix and match to make something that works for me seems like rocket science at the moment, to be honest. I just really need a good kick up the behind to get me going.

Or should I maybe look into getting a personal trainer? Would a PT cost much on top of a gym membership or what?

Am I aiming too high to start with? Am I focusing on too many goals at once? Just tell me where to start and I'll go. Feel free to ask anything if it'd help.

Cheers.

celestial

J.Finn wrote: »

Hi,

I'm looking to shape up, basically. I'm 21, 5'11" and I weigh 67kg. I've never been big into fitness or sports, so I am really clueless about this. Looking around this board, a lot of it is going over my head. I want to join a gym, but I'd like to have some sort of regime in mind before I do. I'm just looking to put a bit of muscle on, tone up and get a bit fitter.

I've been looking at Riptoe's Starting Strength and that seems like a pretty good way to start, but I'm not too sure what weights I should start with and whatnot. I'm not JUST looking to build muscle, though. I'd like to get into running as well, and I wouldn't be too sure how to combine the two or if doing cardio while trying to build muscle would just mess it up.

Another thing that concerns me is the warm-ups and stretches. There doesn't seem to be too many guides on either. Maybe it's fairly common knowledge and I don't mean to sound like a plank, but I don't think I'd be too sure on how to do either properly. I know warming up is important and I'd like to improve my flexibility if possible, too.

I know diet is important. But that seems like the only part that I'd fairly straightforward. Eat eat eat.

I'd say I'd be able to get some advice off a trainer if I joined a decent gym, but judging from some of the remarks I've seen made around this board, I could be risking injury if I listen to just any advice I'm given.

If I join a gym, I'd probably go along on a 3-day Monday/Wednesday/Friday basis. But if throwing in a jog around the neighbourhood on Tuesday and Thursday would help, I wouldn't mind putting in the extra time.

I know I seem to be asking for someone to design my entire workout. But I'd like to join a gym with a clear workout program in mind that I can stick to. Looking through all the different guides on the internet and trying to mix and match to make something that works for me seems like rocket science at the moment, to be honest. I just really need a good kick up the behind to get me going.

Or should I maybe look into getting a personal trainer? Would a PT cost much on top of a gym membership or what?

Am I aiming too high to start with? Am I focusing on too many goals at once? Just tell me where to start and I'll go. Feel free to ask anything if it'd help.

Cheers.

First of all man, welcome. Second of all - forget the rocket science. Exercise is science, but there's nothing scientific about exercising, in a manner of speaking. And as for this board - you're right - you WOULD swear that going out and training was rocket science the way people go on.

Let me spell it out before the Fitness forum melts your head completely, cos that's gonna happen soon by the sounds of your post - you want to get fitter and build some muscle. To do that -

Lift weights (will build muscle and get you fitter)
Run or cycle or row (yes, will get you fitter!)

Go to the gym
Get a good trainer to design a programme for you
If you don't have a good trainer learn the lifts yourself. Go on to exrx.net, get your technique right, or get a copy of Starting Strength. Other posters will recommend more programmes.

Learn the lifts and remember that you get out what you put in.

How does that sound so far? Simpler?

J.Finn

When you put it like that, it does sound a hell of a lot easier. I'm just a bit daunted by the idea of joining a gym, not knowing how to get the best use of the equipment and doing myself some damage. I guess the best option would just be to join up with a view of learning the basics and building to find the best way to optimise myself and my regime.

I've been putting it off for months now, saying I should spend a few days reading up on it. I think I'll just make a point of biting the bullet and visiting my local on the weekend.

Lift weights and run. That'll be my motto. Hopefully I won't herniate myself before I figure out the stretching bit.

But yeah. That does help a lot. And that webpage looks like it has the answers to most of my questions. I'll have to have a good read of it through the week. I will bite the bullet this weekend. Thanks.

Hanley

celestial wrote: »

First of all man, welcome. Second of all - forget the rocket science. Exercise is science, but there's nothing scientific about exercising, in a manner of speaking. And as for this board - you're right - you WOULD swear that going out and training was rocket science the way people go on.

Let me spell it out before the Fitness forum melts your head completely, cos that's gonna happen soon by the sounds of your post - you want to get fitter and build some muscle. To do that -

Lift weights (will build muscle and get you fitter)
Run or cycle or row (yes, will get you fitter!)

Go to the gym
Get a good trainer to design a programme for you
If you don't have a good trainer learn the lifts yourself. Go on to exrx.net, get your technique right, or get a copy of Starting Strength. Other posters will recommend more programmes.

Learn the lifts and remember that you get out what you put in.

How does that sound so far? Simpler?

Wow. I think I just found a new standard reply every time a thread like this pops up. Nice one!!

Hanley

My warm generally just consist of some of the exercises and movements in this article;
http://www.t-nation.com/readTopic.do?id=495189
http://www.t-nation.com/findArticle.do?article=04-057-training

Some arm wings and some of these...(although slower and more controlled)
http://ie.youtube.com/watch?v=33P5AI27eiU If you don't have a stick to do it with in tthe gym, use a towel and keep it stretched.