Gym novice help appreciated please

zenmonk

Hi Guys , new to this forum , just joined the local gym, really need to tone up and get stronger.
I am 36 and am used to sports have done Taekwondo, cycling and recently ran a marathon.
I do suffer from knee problem so running will be scaled back big time. At the moment I intend swimming 2/3 times a week and 2 gym sessions with extra training at home if need be.
Is there any good programme out there to follow? I have always lacked strength in the upper body (technique helped me survive in Taekwondo!) and have a bit of a flabby beer gut to boot. Would obviously love a 6 pack or even a 2 pack!
Hard work doesn't scare me but a bit of mentoring would be apprecaited.
Apart from using the machines at the gym I have no experience in working out. All my tkd training was sit ups , press ups and the like. I ideally want to build strength and tone up, which machines should I use and what kind of reps etc. Tbh the weights machines settings would be at a 3 or 4 for me at the moment. Embarassing I know but I realise with time and dedication I can get up to 7/8. This time last year 3 miles for me was a long run!
Listen I know this is vague but any help or info would be massively appreciated.
I am 6ft and 13 stone 2 lb. Diet is so so and can be improved , I try to eat healthy but can veer sometimes.
ZM
PS I am aware that there is alot of info in the stickies.

celestial

Start with the basics. I'd recommend finding a *good* gym instructor or trainer who can show you the moves below (or look them up on exrx.net and start with light weights, building up gradually).

Bench press
Military press
Squat
One arm dumbbell row
Reverse curls

These are great solid moves that will help you build strength quickly (as you are starting from a low base).

As ever, strongly recommend posting your typical day's diet. We will see areas that when changed could make a big difference to that gut!

zenmonk

Thanks for that
diet would e along the lines of

B/fast
Porridge with skim milk
or sausage sambo (no more than twice a week)

11 o clock
cup of coffee
2/3 biscuits or a scone

Lunch
Brown bread with butter and cheese, meat slices , some rocket salad, tomatoes
cup of soup

dinner
wholegrain rice, chicken breast, veg (2/3 portions), soya sauce
or
spuds , meat veg
or pasta with pesto sauce and chicken, some veg mixed in

after
cup of coffee
2/3 biscuits

along with 1.5 litres water

once a week chinese takeaway
drink 4/5 pints at the weekend
2 or 3 drinks during the week

aye

zenmonk wrote: »

sausage sambo (no more than twice a week)
2/3 biscuits or a scone
cup of soup
2/3 biscuits
once a week chinese takeaway
drink 4/5 pints at the weekend
2 or 3 drinks during the week

Most/all of these should be dropped.
Saying no more than twice a week means nothing, your excusing that fact that you know its not good.

work on the diet, very obvious stuff there, and as celestial said get a good program from a decent trainer.

squod

This is a fairly general three day split routine. Each exercise is done eight times by three sets, with weights you find challenging. Please get someone to show you how to do these exercises. There's a website here which gives good discriptions of each;

http://www.exrx.net/Lists/Directory.html

Day one

Bench Press
Inline Press
Tricep dips
Cable Tricep Kick-Backs.

Day two

Squat
Lunges or leg-press



Day three

Deadlift
Pull-ups or lat-pull down
Barbell Shoulder Press
Dumb-bell Lateral Raises
Cable Bicep-Curl

aye

squod wrote: »

This is a fairly general three day split routine. Each exercise is done eight times by three sets, with weights you find challenging. Please get someone to show you how to do these exercises. There's a website here which gives good discriptions of each;

http://www.exrx.net/Lists/Directory.html

Day one

Bench Press
Inline Press
Tricep dips
Cable Tricep Kick-Backs.

Day two

Squat
Lunges or leg-press



Day three

Deadlift
Pull-ups or lat-pull down
Barbell Shoulder Press
Dumb-bell Lateral Raises
Cable Bicep-Curl

There is no hamstring movement here or middle trap movement.

As a beginner the OP needs something more balanced.

lets keep it simple.


Bench press
Seated Row
DB shoulder press/Military Press
Lat Pulldown (Pull up if possible)
Squat (Bodyweight until your knee is feeling better)
Romanian Deadlift (If this feels ok on your knee)
[Optional extras]
BicepCurl/Reverse Curl
Tricep Pulldown

3 sets of 8 reps per exercise is a good start.

This Does this workout 3 times a week, taking a day between each waorkout.

Warm up with 5 to 10 mins on a cardio piece of your choice.
Cool down in the same manner, and stretch afterward.

If you want to do a cardio workout, do it after the weight training, or on the days you arent weight training.

justsomebloke

zenmonk wrote: »

I do suffer from knee problem so running will be scaled back big time.

Truthfully this will probably hamper doing weights as well so I would consult a doctor as to what movements your knees can do without causing any further damage to them

zenmonk

It's more of a runners knee thing. Had a ct scan and nothing showed up, the marathon crocked me though so running is out for a while.

Cheers for the posts, now to find out what all these words mean!!

aye

zenmonk wrote: »

It's more of a runners knee thing. Had a ct scan and nothing showed up, the marathon crocked me though so running is out for a while.

Cheers for the posts, now to find out what all these words mean!!

It could be tight muscles around the knee.

I would say go to a physio and do some faom rolling before doing too much lifting on it.