where to start?

weiland79

Hi guy's.

First time posting in this forum. I just have a few questions.

I'm starting in a gym after work this evening. I've never done this before and am trying to think it through logically.

I guess what i'm looking to do is tone up, more than lose weight. I'm 5ft 11 and generally yoyo around 12.2 stone and 12.8 without watching what i eat at all. I already cycle 15 miles everyday to and from work so I'm guessing my cardio fitness won't be too bad. Although in saying that i can't run from here to there. So i guess that's where I'm going to start,with running.
I'm also thinking rowing machines,cross trainer, before i start to hit any sort of free weights.

I'm hoping you guy's could give me some pointers.

Thanks in advance Ian.

Oh and if anyone is looking for a gym partner I'll be in the new ben dunne gym on Jervis street from 6 tonight (am aware that this may not be considered a real gym to some):)

Khannie

If you're looking to start running, I'd suggest having at least a read of the couch to 5k site. http://www.c25k.com/

Good luck with the new fitness regime.

Transform

i would start with the weights asap as you will notice the changes really quickly at your weight.

basic stuff -

press ups,
squats,
lunges,
plank position
chin ups/inverted rows
etc

keep it all body weight movements for the first few weeks and you can make amazing progress

corkcomp

all that cycling will do the world of good, also it might explain why you dont really need to watch what you eat so far!

what are your goals?

Can you post full daily diet for a typical day?

try to get a body fat test done in the gym, using calipers if possible and make sure to get a program that includes compound lifts and some HIIT.. the cycling is great cardio but your body has probably adapted to it by now so might need to shake things up a bit

Transform

corkcomp wrote: »

all that cycling will do the world of good, also it might explain why you dont really need to watch what you eat so far!

what are your goals?

Can you post full daily diet for a typical day?

try to get a body fat test done in the gym, using calipers if possible and make sure to get a program that includes compound lifts and some HIIT.. the cycling is great cardio but your body has probably adapted to it by now so might need to shake things up a bit

totally agree with all of that and would add -

- foam roll in every session
- stretch more as all that cycling will require you to loosen out the hip flexors, calves etc

all the best

Remmy

+1 on posting up the diet

weiland79

Ho op here.

Firstly thanks for the reply's.

I started last night with a 3km run. It took me half an hour, which i was happy enough with.I then did 5 min on the cross trainer, which was a killer after the run. I then went on to the weights machines. I only did 1 rep on each machine as i didn't want to over do it on the first session.

As for my diet as i said i have never watched what i eat and would generally have pretty large portions as i never seem to put on much weight (never been 13stone)

Breakfast 4-6 slices of wholegrain toast / tea
Lunch Brown bread roll with salad and some sort of filling Ham/Tuna etc/Tea
Dinner Just the usuals i guess, Spagetti, meat and veg that sort of thing.

I'm not generally one for cakes or chocolate and definately wouldn't be eating these everyday.

I enjoy a beer but would probably on average only have 4-5 a week.

All in all i suppose pretty average.

Thanks again for the input. Ian.