Gym Newbie

tigerforest

Hi, I've recently joined a gym and went the other day. Done a bit of running on treadmill, then some weights and then a bit on the bike. My problem is theres loads of different weight machines and ive no idea what ones i should be using. Im 6ft 2 15.5 st and want to reduce fat improve strength and be generally a lot fitter. What sort of excercises should i be doing in the gym or are there any programs i should be following. Ive also been contemplating joining spinning classes but as im very unfit at the minute would these be too much too soon?

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have you organised an assessment with an instructor?

spinning is good, but the first time i did it i put in too much for the first 10 mins and had to leave, i was visualising when the nearest bin was too puke in while i was on the bike, i paced myself the next few times and got into it for a couple of months, some serious sweatage

RevolutionX

You're bein a bit vague really...

What's you're diet like?? Get that sorted and you're on the way.

With regards the trainin,machines aren't the way to go,free weights and compounds are much more beneficial (Squats,deadlifts,cleans etc)

And for your cardio,again i don't think much of spinning,how about some HIIT?? http://www.bodybuilding.com/fun/richb3.htm

There's better articles than that,but you get the idea.

NickyK

Lift 3 times per week ABA week1 and BAB week2. Cut the junk, esp on weekends. Eat small meals 5 times a day and always have protein with every meal, whether it's a shake, chicken or tuna. Realise the fact you've bothered your arse to get to the gym so don't play games with your time. It's not what you do when your training that's going to make the difference it's what you do when your not training. Do HIIT on the other 2 days of the week if you can. Start with 5 min warm up on cross trainer. Increase to a level you're comfortble with, then go for 15 to 30 secs all out and use 30 secs to 90 secs to recover. Then repeat until you can't breathe!!! Then warm down for 5 mins. I have found great success with this. Then hit you abs.

Workout A:
Chest Press 5x5
BB Deadlift 5x5
BB Squat and High Pulls 5x5
Dips 3x8
Lat Pulldown 5x5
One Arm Swings 3x10 each arm
One Arm Snatches 3x10 each arm
Bicep Curls 3x10

Workout B:
Incline Chest Press 5x5
Back Squats 3x10
BB Clean and Press 5x5
Pull ups 3x8
DB Rows 3x10 each arm
DB Squat and Press 3x12
DB Flys 3x10
Bicep Curls 3x10

I finish both workouts with combined sets of Renegade DB Rows, Weighted Lunges, Weighted Step Ups, Box Jumps and Sit Ups.

Check Youtube for demos of the above.

Best of luck with your goals.

tigerforest

up till now the diet hasnt been great. Alot of fast food. trying to cut that out now. Most mornings (6.30) ill have porridge then at 10 ill have tea and a scone then at lunch ill usually have a salad bowl with spicy chicked or southern fried. Dont know what else to have for lunch. for tea ill have a normal sort of meal still has potatoes but ive cut out bread totally (apart from the scone if you count that) and then in the evening ill have some fruit at different times.
I have an assessment this week so ill see how that goes and then from there ill try out that routine and see how i go. I also tried the HIIT this weekend was tough and im only startin out so i didnt really push it to the limit but fairly hard but hopefully after a week or two ill be fit to give it 100%

quirkster

if your a newbie, its essential you learn correct form from the get go. research bodybuilding.com for exercises and correct form. stick to compound movements for your first month or two. id advise you to train max 4 days a week, non consecuitive, and get your diet in order.

cardio and diet rule the day, in terms of fat loss, but without enough protein, you will not grow after the gym!