Need help with a program; lacking motivation

Otis_taylor2

Hi all,

I'm male 24, height - 5'7 weight 75kg. I'd like to go to the gym to get fit, but im never consistent with it. I would go for a few days or two weeks and then stop for a while. then start again a week later. I suppose its to do with me wanting to see instant results..which i realise is not how it works, it takes time. There are few others reasons for this as well:

a) I don't know what program to follow - whether to do each muscle group separately; stronglifts or something else. I end up spending 1hr 30 mins or more in the gym without an exact plan of .

b) Stress or some challenge that comes up in life stops me from doing any sort of exercise (be it going for a walk/run/gym). I do understand now that the two are not realated and im slowly starting to change this.

c) I don't entirely like going to the gym but i'm ok with it. I am interested in a few other sports or their training- Football, Boxing, Rugby, Hurling- but haven't yet looked into due to the expense.

Current routine/ fitness level: Currently im following the Stronglifts 5x5 ( but i haven't been to the gym in the last two weeks or so). I use my bike to get anywhere around Dublin so i suppose that is a bit of workout for the legs.

Lacking motivation - Anytime i try to push myself to the max (the last set, last rep, run faster ) i get a negative voice in my head saying that i wont be able to do it becasue of previous minor accident or a health condition. For e.g. i sprained my ankle from a fall while running, my feet are overpronated and i have minor scoliosis. I am following a few exercises to correct these, but I would be constantly thinking of these things while running or exercising instead of being focused on the exercise.

Diet - My diet is good overall, not a lot of junk food, but again inconsistent depending on me going to the gym. I used to follow a 40:40:20 ratio of protein; carbohydrates and fat. I can change it anytime, as long as i am consistent in going to the gym.

My upper body strength is poor but lower body strength is comparatively better. Being skinny-fat and having poor upper body strength, my goal is to gain upper body strength while at the same time reduce fat by doing ab workout or planks.

I wanted some advice on what exercises i could do to build upper body strength but also incorporating exercises on each muscle group (triceps, biceps, back, shoulders ). I would do lower body exercises aswell, but i know those - squats, lunges, hamstring curls calf raises.

Secondly, how does one keep oneself motivated to go to the gym?

eet fuk

What gym are you in? I'm also doing 5x5 and I'm finding it to be great. If you are in flyefit on macken st I'll work out with you.

Otis_taylor2

I go to the gym in college. Thanks for the suggestion though, appreciate the help. Can i ask you what your routine is like? Do you do additional exercises to focus on separate muscle groups or just stick to the stronglifts 5x5?

Are there instructors that you can talk to at your gym? They might be better equipped to tell you.

Señor Fancy Pants

Otis_taylor2 wrote: »

Lacking motivation - Anytime i try to push myself to the max (the last set, last rep, run faster ) i get a negative voice in my head saying that i wont be able to do it becasue of previous minor accident or a health condition. For e.g. i sprained my ankle from a fall while running, my feet are overpronated and i have minor scoliosis. I am following a few exercises to correct these, but I would be constantly thinking of these things while running or exercising instead of being focused on the exercise

Man, first of all you need to tell that negative voice to shut the fcuk up!

There's nothing wrong with being cautious of old injuries but if you want to progress and do things you thought you couldn't do, you need to grab that little bastard by the face, drag it to the door and kick it so hard that it will fcuk off into someone else's head!

If you want to lift a bit heavier, then put the weight on and fcuking do it.

If you want to have a sprint finish on a run, then fcuking move those crazy legs and fcuking do it!

If you want to look and feel better when you go back to college, then fcuking lift weights and fcuking run like fcuk.

You put too many obstacles in your way there. Download an app, look up a fitness website, talk to a PT. Find out what you want to achieve then you will find out what exercise you need to do to get to where you want.....then fcuking do it!

Once you find a plan, stick to it. You will see results then you will want to see more results. Just have the fcuking discipline to do what you want to do. Don't go to the gym to pass an hour and post on Facebook. Go to the gym and fcuking beast yourself. Use that time to tell your negative thoughts to fcuk off.

Best of luck.

Otis_taylor2

I did ask 3 of them, on 2 different occasions i was asking if they could spot me for the bench press and they gave me some advise on what i could do as part of my workout. So overall i got three different approaches to workout routines, which i understand because everyones approach is different. I guess ill ask ond of them and stick to that program.

Señor Fancy Pants

Señor Fancy Pants wrote: »

Man, first of all you need to tell that negative voice to shut the fcuk up!

There's nothing wrong with being cautious of old injuries but if you want to progress and do things you thought you couldn't do, you need to grab that little bastard by the face, drag it to the door and kick it so hard that it will fcuk off into someone else's head!

If you want to lift a bit heavier, then put the weight on and fcuking do it.

If you want to have a sprint finish on a run, then fcuking move those crazy legs and fcuking do it!

If you want to look and feel better when you go back to college, then fcuking lift weights and fcuking run like fcuk.

You put too many obstacles in your way there. Download an app, look up a fitness website, talk to a PT. Find out what you want to achieve then you will find out what exercise you need to do to get to where you want.....then fcuking do it!

Once you find a plan, stick to it. You will see results then you will want to see more results. Just have the fcuking discipline to do what you want to do. Don't go to the gym to pass an hour and post on Facebook. Go to the gym and fcuking beast yourself. Use that time to tell your negative thoughts to fcuk off.

Best of luck.

It's hard to take you seriously when you swear so much ..

Also I would say that it's kind of pointless to ask multiple instructors as, like you said, they can give differing opinions, which might all be right, but at odds with what you want to attain at a certain point. Talk to one instructor, get their opinion, and in about a 5 - 6 weeks, talk to another one to get a new plan.

Are you exercising outside of the gym? Any additional cardio? If not, download Couch25k and also a HIIT app. Something I've always found is that there's a huge difference between running on a treadmill and running outside.

I've also downloaded something called 12 Minute Athelete, which I haven't starred using properly yet, but intend to today. Seems interesting enough.

Señor Fancy Pants

Otis_taylor2 wrote: »

I did ask 3 of them, on 2 different occasions i was asking if they could spot me for the bench press and they gave me some advise on what i could do as part of my workout. So overall i got three different approaches to workout routines, which i understand because everyones approach is different. I guess ill ask ond of them and stick to that program.

Have you looked online at all? There is a vast amount of info on www.bodybuilding.com

Just have a look when you get a chance. There are a load of routines and plans there. It's full of videos etc too. I have rarely found gym PT's to be helpful. The odd one has been but the majority do the bare minimum. Unless you are a gorgeous looking woman you are fcuked.

Unless you go to crossfit, Raw, Revfit, or some other equally good gym, you wont get much support from regular gym staff.

Otis_taylor2

Señor Fancy Pants wrote: »

Man, first of all you need to tell that negative voice to shut the fcuk up!

There's nothing wrong with being cautious of old injuries but if you want to progress and do things you thought you couldn't do, you need to grab that little bastard by the face, drag it to the door and kick it so hard that it will fcuk off into someone else's head!

If you want to lift a bit heavier, then put the weight on and fcuking do it.

If you want to have a sprint finish on a run, then fcuking move those crazy legs and fcuking do it!

If you want to look and feel better when you go back to college, then fcuking lift weights and fcuking run like fcuk.

You put too many obstacles in your way there. Download an app, look up a fitness website, talk to a PT. Find out what you want to achieve then you will find out what exercise you need to do to get to where you want.....then fcuking do it!

Once you find a plan, stick to it. You will see results then you will want to see more results. Just have the fcuking discipline to do what you want to do. Don't go to the gym to pass an hour and post on Facebook. Go to the gym and fcuking beast yourself. Use that time to tell your negative thoughts to fcuk off.

Best of luck.

Thanks for the advice!
I certainly dont go to the gym to pass an hour or post on facebook :pac:

Otis_taylor2

Deleted User wrote: »

It's hard to take you seriously when you swear so much ..

Also I would say that it's kind of pointless to ask multiple instructors as, like you said, they can give differing opinions, which might all be right, but at odds with what you want to attain at a certain point. Talk to one instructor, get their opinion, and in about a 5 - 6 weeks, talk to another one to get a new plan.

Are you exercising outside of the gym? Any additional cardio? If not, download Couch25k and also a HIIT app. Something I've always found is that there's a huge difference between running on a treadmill and running outside.

I've also downloaded something called 12 Minute Athelete, which I haven't starred using properly yet, but intend to today. Seems interesting enough.

i too have noticed a big difference running outside vs the treadmill. I do go for a run or cycle on the alternate day (cardio day). HIIT is something ive never looked into. I'll look into that.

Thanks for the suggestions on the apps ill try them out.

Otis_taylor2

Otis_taylor2 wrote: »

Thanks for the advice!
I certainly dont go to the gym to pass an hour or post on facebook :pac:

That really bothers me, especially during peak times, where you have some gobsheen sat on a bench, with none others free, and on their phone. If I'm in the gym, I do my exercises and that's it. Someone once told me that spending 2 hours in the gym was really short. I replied, maybe it's because I don't waste time.

HIIT is great and an instructor in the gym was the one who very animatedly told me about it, saying it was one of the best fat burning exercises out there. The app I have keeps track of the intervals, which I find really useful.

eet fuk

Otis_taylor2 wrote: »

I go to the gym in college. Thanks for the suggestion though, appreciate the help. Can i ask you what your routine is like? Do you do additional exercises to focus on separate muscle groups or just stick to the stronglifts 5x5?

I just do the ABA BAB pattern. So squats, bench, row on day one and then squats, deads, shoulder press on day two. Then repeat this and go three days per week. Start light to get good form and just keep adding the weight. At the end of my workout I do 3x6 pullups, 3x10 dips, and some variation of a plank. I never liked having too many different exercises to do, and this way all you need is a squat rack for 30-45 minutes. No fuss and minimal waiting for equipment!

UnknownSpecies

Deleted User wrote: »

That really bothers me, especially during peak times, where you have some gobsheen sat on a bench, with none others free, and on their phone. If I'm in the gym, I do my exercises and that's it. Someone once told me that spending 2 hours in the gym was really short. I replied, maybe it's because I don't waste time.

HIIT is great and an instructor in the gym was the one who very animatedly told me about it, saying it was one of the best fat burning exercises out there. The app I have keeps track of the intervals, which I find really useful.

When I'm in the gym, I use my phone to track rest times and weight/reps/sets in an app. I'd hate to think people are silently judging me for that...

Mellor

Otis_taylor2 wrote: »

a) I don't know what program to follow - whether to do each muscle group separately; stronglifts or something else. I end up spending 1hr 30 mins or more in the gym without an exact plan of .

Based om the above, SL or some other simple 5 x 5 is prob the best approach for you. The linear nature means that progress is constant. Once you get into it you'll be hitting PBs every week, there's a positive mental feedback from this that will drown out the negative voice.

My upper body strength is poor but lower body strength is comparatively better. Being skinny-fat and having poor upper body strength, my goal is to gain upper body strength while at the same time reduce fat by doing ab workout or planks.

Ab workouts and planks don;t reduce belly fat. So forget about that and just work on getting stronger and eating right.

I wanted some advice on what exercises i could do to build upper body strength but also incorporating exercises on each muscle group (triceps, biceps, back, shoulders ). I would do lower body exercises aswell, but i know those - squats, lunges, hamstring curls calf raises.

The best upper body exercises are bench press, overhead press, pull ups and rows, imo. These will hit your chest, backs, biceps, triceps, shoulders.

If you really want to do some extra isolation work. Then look at Ice Cream Fitness 5 x 5. Which is basically SL 5x5 with some BB exercises tacked on. Personally I'd swap the barbell rows on the 2nd day (-10%), to Pull ups.

ICF 5x5 is intended to be a novice bodybuilder program thats builds a base with strength exercises. This sounds like that you are looking for.

Deleted User wrote: »

That really bothers me, especially during peak times, where you have some gobsheen sat on a bench, with none others free, and on their phone. If I'm in the gym, I do my exercises and that's it. Someone once told me that spending 2 hours in the gym was really short. I replied, maybe it's because I don't waste time.

That's nonsense tbh. People need to take rest breaks between sets. What difference does it make if they have their phone out. I'll often type out notes, check my program, send a text during this time.
If you don't need to take rest breaks, you probably aren't working hard enough.

Transform

motivation is like washing yourself.

You have to do it daily and it just gets easier the more you do it.

There is a point where that voice in your head needs to be told in no uncertain terms to STFU and just do it.

No one here is going to wave a magic wand and deliver instant motivation. Follow people on instagram etc that you admire and that might give you the daily dose of man the F up that we all need.

plus this -

Dtp1979

https://youtu.be/IbIBa-lXAFU
This usually gets me to pull the finger out

Otis_taylor2

Sorry i couldn't reply sooner.

Thanks a lot Mellor for the advice on the workout routine.
Thank you Transform for motivation. You are right, no one here is going to wave a magic wand and deliver instant motivation...i guess it should come from within..intrinsic motivation. I need to develop that.

Thanks everyone for taking the time to reply and for the advice & motivation. I intend to take all the advice and put it into action