Joined a gym, looking for a little advice/help

Hey all,


I went to a gym up beside my house there about two weeks ago. Always wanted to go, but being a fat bastard, absolutely loathed and dreaded the thoughts of walking in. Eventually my brother prsuaded me to go up with him and I'm glad I did. Got a five day free pass, and when that was used up I joined them (for 3 months, don't want to commit myself for a year, just yet).


Anyway, I'm pretty new to the whole exercising business. The place is 'Aura' in Drogheda, for anyone who may know it. As I understand, as far as gyms go, it's not exactly the best place in the world, but it's got everything I'll want it for, and it has a swimming pool, etc. built into it too, which the membership covers, so I like the place.


I was just wondering if someone could give me some advice on things to actually do in the place though? Or what I should do when I go in?


I don't use 'free' weights at all. I stick to the machine weights. I've been going for just about two and a half weeks now. This week and last week I went up five times (weekdays) but I avoid it at the weekend as it may be busier and I don't like being in places with lots of people I don't know - Social anxiety issue i guess. I talked to one of their 'Fitness Trainers' about a 'fitness program', but sadly, their fitness program is more of a "Basic Machine Tutorial" (in saying that though, he did run the bollocks out of me on the threadmill!).

Anyway, when I go up, i usually do something like this:


Exercise bike for approx. 10 mins

Cross trainer for approx. 10 mins

Threadmill for approx. 10 mins (vary between walking at 6km/h and running at 10km/h)


(They have rowing machines, but I don't use them as they're in an awkward enough place and I don't personally think they'd benefit me too much, though im not very informative on this kinda thing)


As for weights machines:

Chest press: Sets; 4, Reps; 12, Weight; 40kg

Pec Deck: Sets; 4, Reps; 12, Weight; 50kg

Shoulder Press: Sets; 4, Reps; 15, Weight; 20kg

Lateral Pulldown: Sets; 4, Reps; 15, Weght; 35kg

Torso Twist: Sets; 4, Reps; 15, Weight; 20kg

Leg Extension: Sets; 4, Reps; 15, Weight; 35kg

Leg Curl: Sets; 4, Reps; 15, Weight; 40kg


Then I finish up by taking it easy on the bike again for about five minutes.


(If anyone read all that, then I commend you. It barely makes sense to me)



As for me, I'm 5'10" and 18 stone (I know, I'm big!).



Anyway, to get to the point; I suppose the best thing for me is to lose weight. However, my diet is abysmal (and being honest, won't change. I don't have the kind of willpower required, I've tried). I tend to eat a crap load of crisps, haribo, etc. (although admittedly, i don't really care about the sweets themselves. I don't look forward to eating crisps and sh*t each day, I just eat out of boredom and I'm a very reclusive person, so I spend every day bored to death).




Well.. I'm not really sure what I'm trying to accomplish with this thread to be honest. I just thought I'd throw it up here to see if anyone can give me any advice or any kind of comment at all on what they'd recommend I do in the gym, etc.


Thanks to anyone and everyone in advance. Particularly peoplel who replied to my older threads in the fitness forum. I made one or two threads here before expressing my fear of going to a gym (for fear of being laughed out of the building) and a lot of you guys were very encouraging and friendy, which I appreciate.


Thanks!

squod

What you're doing sounds fine to me.

I'd say this, try and turn your gym experience around for yourself. You're doing this for you, because you deserve it.

Bring an MP3 player with you or watch the Tv while you train.
Take your mind off your anxiety.

Most body builders visualise themselves as bigger and better in the future.
Try for yourself, imagine the 'dream you' and try to achieve that.

Honestly, it is easier than you think. It just takes time.

Arathorn

Well I always find the gym really really quiet on weekends so you should try it you might be surprised.

Try to improve the diet, I advise you to do your shopping after a big meal I know that makes it easier for me to buy healthy. If your eating all junk food the gym wont help as much as you need.

Whenever I see big people at the gym I always think "good for you making the effort to improve yourself instead of sitting on the couch"...

Cheers Squod.

I'll be honest though, when I go there (I'm usually there about 12 noon til 3pm, an hour and a half or so in the gym, and same again in the pool) there's usually very few people in it, so I don't really get that nervous as such when I'm actually there.


On top of that, there's this guy that's there a lot of the times i go up, he lifts ridiculously big weights, but, despite not having a clue who he is, I assume he realises im not the most comfortable looking person, and he always welcomes me in with a big smile and "Here's the man himself. How are you doing today?", which i find is great, and obliterates the prior image i had of very fit gym people (that is, I assumed i'd get evil looks from those who are in great shape, so it makes me feel good that there is a nice guy that's usually up there).



I must look into getting a cheap ass MP3 Player and a pair of headphones alright, though. Listening to Lady Gaga just makes things harder for me (not an innuendo :pac: ).



Thanks again, Squod.



*EDIT*


Arathorn, just seen your post. I agree that I know I'd be much better off eating better and I'd notice better results faster, but I'm just useless when it comes to junk food. It's more boredom than anything else. I will admit, i do get a real craving for a bag of Haribo every now and again, but that's about it. Out from that I reckon I could cut out a lot of the junk food and replace it with fruit if i really wanted to, but it's just much easier to go to the shop beside my house and buy a few packets of crisps than to trek into town and buy some relatively-fresh fruit.


I put my terrible eating habits down to boredom for the most part. I watch a fair few TV shows (Porridge, Teachers, Curb Your Enthusiasm, Only Fools, etc.) and during them i tend to just eat anything that's given to me. I think it's just a sub-conscious thing. I give into temptation too easily. I've tried to battle it by doing other things in my time. Currently im trying to learn the ins-and-outs of my DSLR camera I bought a while back, but due to my social issues, I only tend to go out with it at 2am-5am when I know the town (drogheda) is empty meaning i still spend most of my time bored about the house.


I'll try my luck at going to the gym at the weekend. I'll go up on Sunday. My brother's having a stag night tomorrow and I have to show my face at that (dreading it) so I won't be able to go tomorrow. The gym is also available as a 'Pay as you go' type deal, and they have two prices. An off-peak price (€5) and a peak-time price (€9). The peak times mentioned are the evenings and weekends, so I try to avoid the place during those times. I suppose I'll never really know what it's like at the weekend or evenings if i never go in, but I just try to put it off.



Cheers for your post, Arathorn!

Edit: Sorry for the rambling. I didn't realise i'd waffled on so much

neilmct.com

Deleted User wrote: »

Anyway, when I go up, i usually do something like this:


Exercise bike for approx. 10 mins

Cross trainer for approx. 10 mins

Threadmill for approx. 10 mins (vary between walking at 6km/h and running at 10km/h)

YOU SHOULDNT DO CARDIO BEFORE WEIGHTS - ALSO IF YOU WEIGH A LOT YOUR JOINTS WILL TAKE A BEATING

(They have rowing machines, but I don't use them as they're in an awkward enough place and I don't personally think they'd benefit me too much, though im not very informative on this kinda thing)

ROWERS AND BIKES BETTER THAN X TRAINER AND TREADMILLS IN MY OPINION


As for weights machines:

Chest press: Sets; 4, Reps; 12, Weight; 40kg

Pec Deck: Sets; 4, Reps; 12, Weight; 50kg

Shoulder Press: Sets; 4, Reps; 15, Weight; 20kg

Lateral Pulldown: Sets; 4, Reps; 15, Weght; 35kg


THIS WILL LEAD TO SHOULDER PROBLEMS - YOUR CHEST / PUSHING VOLUME FAR OUTWEIGHS YOUR PULLING WORK - ITS ALL INTERNAL ROTATION OF THE HUMERUS

IF YO DO A HORIZONTAL PUSH ITS GOOD TO MOVE ONTO HORIZONTAL PULL ETC RATHER THAN ALL PUSH THEN A TOKEN BACK EXERCISE



Torso Twist: Sets; 4, Reps; 15, Weight; 20kg

CRAP

Leg Extension: Sets; 4, Reps; 15, Weight; 35kg

BAD FOR KNEES - YOU NEED CLOSED CHAIN MOVEMENTS LIKE SQUATS AND UNILATERAL WORK

Leg Curl: Sets; 4, Reps; 15, Weight; 40kg

I DO LIKE TO ISOLATE HAMSTRINGS - THEY WORK BETTER IN CONJUCTION WITH THE LOWER BACK AND ARSE - DEADLIFTS ETC FAR BETTER FOR HITTING WHOLE POSTERIOR CHAIN


Then I finish up by taking it easy on the bike again for about five minutes.


(If anyone read all that, then I commend you. It barely makes sense to me)



As for me, I'm 5'10" and 18 stone (I know, I'm big!).

YEAH - YOU ARE BIG BECAUSE YOUR DIET IS POOR - NOT BECAUSE YOU LACK ENOUGH EXERCISE



Anyway, to get to the point; I suppose the best thing for me is to lose weight. However, my diet is abysmal (and being honest, won't change. I don't have the kind of willpower required, I've tried).


THEN I WOULDNT EVEN BOTHER WITH THE GYM IF YOU ARE NOT PREPARED TO MAKE SOME FORM OF CHANGE TO YOUR DIET

I tend to eat a crap load of crisps, haribo, etc. (although admittedly, i don't really care about the sweets themselves. I don't look forward to eating crisps and sh*t each day, I just eat out of boredom and I'm a very reclusive person, so I spend every day bored to death).

THEN USE THE TIME TO LEARN ABOUT EXERCISE AND NUTRITION BEFORE YOU GET TO 20+ STONE




Well.. I'm not really sure what I'm trying to accomplish with this thread to be honest. I just thought I'd throw it up here to see if anyone can give me any advice or any kind of comment at all on what they'd recommend I do in the gym, etc.


Thanks to anyone and everyone in advance. Particularly peoplel who replied to my older threads in the fitness forum. I made one or two threads here before expressing my fear of going to a gym (for fear of being laughed out of the building) and a lot of you guys were very encouraging and friendy, which I appreciate.

YOU NEED TO ADDRESS THE DIET - TAKE BEFORE PICS / MEASUREMENTS AND LOOK AT MAKING SMALL CHANGES OVER TIME IE ONE PACK OF CRISPS PER DAY NOT TWO - ONE HANDFUL OF SWEETS NOT TWO ETC

YOU DONT HAVR TO EAT PEFECT FROM THE GET GO BUT ALL THE EXERCISE WITHOUT ATTENTION TO DIET IS LIKE SWIMMING THROUGH MUD - A LOT FECKING SLOWER

Thanks!

Bit of tough love in there - hope it helps