Starting out

pvt.joker

Hi,

Please bear with me because this could be a long post and unknowledgeable post.

I am looking for some advice on where to start building muscle/getting toned.

I've never been a gym person before, using regular soccer matches / cycling to keep in shape. I've joined Northwood Santry however this week, so my aim is to get the best advice possible instead of wasting months doing things the wrong way.

Some basics. I'm 26 , 6 foot 3" . weighing approx 96 kg / 210 lbs
I have a good structure, am probably about 2 stone overweight, but its in no way noticable, and im working on it with cardio 3 times a week. I am to be 85kg by end of June and am pretty confident of achieving it.

Im seriously confused though, Ive never used weights machines/weights before, and reading through all the routines you do I basically wouldnt have a clue which machine to use for what excercise or to work what muscle group.

I want to build upper body strength, chest/arms/shoulders etc while at the same time dropping fat.
Should I continue with pure cardio for the next 6 weeks or so until im happy with my weight, and then work weights from there, or should I be using weights/resistance training along with my cardio?
What would you think is the best course of action seeing as I know nothing about how to go about making out a program, should I get a PT to help me make out a program?
Ive cleaned up my diet big time and have stuck to it the last week, i dont see any problems sticking to it either.

A typical day would consist of

Breakfast: 2 weetabix with skimmed milk, 2 slices brown bread with jam, water
Mid-Morning: small handful of unsalted cashew nuts
Lunch: Brown sandwich with ham/lettuce/grated cheese. 2 apples, water

Mid-Afternoon: piece of fruit or nuts
Dinner: Stir fry with brocolli,peppers,mushrooms,chicken and 1 portion small noodles:
Evening: Piece of fruit


How does that diet look to you for a foundation to build from? I know if i start resistance ill need to take protein shakes/whey etc , but does it look pretty ok so far?

Thanks for bearing with me because I know I'm lacking a lot of know-how, but any advice would be greatly appreciated.

EileenG

Start training with weights now. Cardio is great for burning bodyfat, but you need to build your muscle mass too, even if just to speed up your metabolism. When you start training, you have a sort of honeymoon when you can lose fat and build muscle at the same time. Make the most of it.

Get a trainer and explain that you want to build a strong muscle base. Ask him to show you how to squat, deadlift, bench press, stiffleg deadlift, barbell row, pull-ups, dips, lunges, military press. Maybe clean and press as well. These are nearly all exercises you'll do with free weights, not the machines. Machines have their place, but free weights will give you much better results much faster, so concentrate on those.

Even though you want to concentrate on upper body, you MUST do lower body work too. Squats and deadlifts will do amazing things for your whole body, and burn scads of calories at the same time.

A whey shake after lifting is useful, but first you need to get your diet in order. You have far too many carbs, not enough protein, not enough fat. Start by replacing your current breakfast with some eggs and vegetables. Try to add in more protein at other meals (cottage cheese is good). Replace the bread in your sandwich with a mega green salad.

uprooted shane

+1 on that one!

yea eileenG seams to have every thing covered there! oh and id do the cardio after the weight training

MistyCheese

++1

Welcome to the world of weight-training. I would definately recomend splashing out on a personal trainer or at least getting one-to-one advice from trainers at the gym. Book a session. It's very easy to get wrong, and you want someone to monitor your progress and advise you on when to add more weight, or more reps.

I'm new to weight-training, only started a week ago but in that week I've lost 13lbs!

Pen1987

I wouldnt say get a personal trainer, theyre overpriced if youre just beginning. As an instructor for a basic run through of all the compound (barbell - freeweights) lifts. Find a weight you can lift for a max of 10 reps and do three sets of that weight at 8 reps per set. Are you going to the gym to come out looking good or are you looking for sporting benefit?

thirdmantackle

would the investment in a few sessions with a personal trainer at the start not be worth it in the long run?

BossArky

Pen1987 wrote: »

I wouldnt say get a personal trainer

+1 ... probably no need for a personal trainer right now.

Get a gym employee to show you the basics. They should be able to show you the basics and give you a bit of confidence.

Talk to as many people as possible in your gym and ask them for help.

Read around the subject.

Make small increments in weight and distances to avoid injury.

pvt.joker

ok i've been and talked to the instructor at the gym.
He has created a programme of sorts for me.

As I've not used weights before he has started me pretty much on machines only, then said to go back to him in 2 weeks and he'll show me free weights.

Chest Press 3 sets of 15 reps
Upper Back 3 sets of 15 reps
Biceps pull up 3 sets of 15 reps
Triceps pull down 3 sets of 15 reps
Leg machine thing 3 sets of 15 reps
Shoulder press 3 sets of 15 reps

I'm going every 2nd day and can definitely feel the ache in my muscles so i think im on the correct weights at the minute.
Would you recommend I get off the machines asap and start using free weights?

thanks again

Pen1987

personally I'd prefer to up the weights slightly on all the sets and lower the reps. So youre doing 3 sets of 10 reps, or even 3x8...

...two weeks until free weights? the instructor is acting like its rocket science. Just do the same movements your doing on the machines using slightly lighter dumbbells and in a different body position... (i.e you wont be sitting up using dumbells when doing a chest press, obviously lie on your back so its your chest muscles pushing the weight up)... except for tricep pull down, if this is on a cable machine I'd stick to that excercise, I find it best for tris'. Substitute leg press machine for squats and if you dont want to use dumbbells when doing the chest press movement use a barbell and just bench press.

Dudess

MistyCheese wrote: »

I'm new to weight-training, only started a week ago but in that week I've lost 13lbs!

Holy crap, that's remarkable!

pvt.joker

thanks, I think ill do as you suggest and 3 x 10 as I felt more comfortable doing that.

He showed me how to do a upright row bar lift, basically just pulling a bar up to my chin and back down, I forgot to include that in the programme i typed above. I think ill stick with his recommendation for 2 weeks, get used to the movements and the correct form and then ask him to show me free weights.

aye

Pen1987 wrote: »

personally I'd prefer to up the weights slightly on all the sets and lower the reps. So youre doing 3 sets of 10 reps, or even 3x8...

...two weeks until free weights? the instructor is acting like its rocket science. Just do the same movements your doing on the machines using slightly lighter dumbbells and in a different body position... (i.e you wont be sitting up using dumbells when doing a chest press, obviously lie on your back so its your chest muscles pushing the weight up)... except for tricep pull down, if this is on a cable machine I'd stick to that excercise, I find it best for tris'. Substitute leg press machine for squats and if you dont want to use dumbbells when doing the chest press movement use a barbell and just bench press.

personally if you are a beginner, i wouldnt advise starting to squat until you are taught how to do it correctly.
just ask the instructor to teach you to do it right, before you load up the bar.

pvt.joker wrote: »

thanks, I think ill do as you suggest and 3 x 10 as I felt more comfortable doing that.

He showed me how to do a upright row bar lift, basically just pulling a bar up to my chin and back down, I forgot to include that in the programme i typed above. I think ill stick with his recommendation for 2 weeks, get used to the movements and the correct form and then ask him to show me free weights.

well he shouldnt have shown that to you.
an upright row should really only just as far as your elbows are in line with your shoulders, which is usually when the bar reaches nipple height.

the reason is that the wrists get hyperextended when you bring it up to your chin, and you shoulder rotates internally.

the way he showed you is the way it used to be done, so maybe he isnt aware of this yet.

yes stick with his recommendation. when you come back, ask him for some exercise for your lats, if he is giving you so much shoulder work.