What to do in a gym?
Jpat0
Posts: 201 Member
Hello everyone,
I'm 5'3'' and trying to lose about 60 pounds. I've joined the gym but don't really know what I'm doing lol. I usually attend classes like body pump and body combat because they're structured. However, I like to change it up every now and then and use the machines. I find myself really lost and end up hopping randomly between machines. Does anyone have any routines they would like to share or any videos they follow?
Cheers.
I'm 5'3'' and trying to lose about 60 pounds. I've joined the gym but don't really know what I'm doing lol. I usually attend classes like body pump and body combat because they're structured. However, I like to change it up every now and then and use the machines. I find myself really lost and end up hopping randomly between machines. Does anyone have any routines they would like to share or any videos they follow?
Cheers.
0
Replies
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On machine weights, If you go daily, do legs and core one day then Upper body the next with a day of rest in between to get started. I prefer weights before cardio. Honestly, the best way to get started on machine weights is to consult the staff and if possible engage a session or two with a personal trainer to get you started in the right direction. Brava for going to the gym and doing what it takes to get healthy.0
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When I joined the gym 3 years ago, I set up a monthly session with a personal trainer for 6 months. In my case we worked with free weights and the trx stuff, but you could have them help you with a machine routine.
I did it once a month because I knew I would work on my own inbetween and that was the most cost-effective for me.0 -
Hi there, I would really recommend getting a personal trainer. I was wondering this around a month ago and I got one to do me a routine and it has been such a good investment. It really depends on what your goals are, if you want to do a mix of cardio and weights maybe try something like, 10mins warm up (via light cardio) then move onto either lower body or upper body and do things like, bodyweight squats or squats with dumbbells, lunges, goblin squats with a kettlebell, overhead lunges if you can, box jumps and bike sprints on a lower body day etc. Push ups, plank, pull ups, dips, medicine ball throws etc on upper day. Just watch videos and experiment in the mean time, but definitely get a personal trainer and find workouts you will enjoy.0
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Personally my preferred approach to what to do in a gym would be go outside and then run in the real world.
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The classes are a good start to get a feel for what you like. Even though some incorporate weights like pump, they're more cardio than anything, though. Everyone has their likes and dislikes. If you like cardio and the classes, nothing wrong with just doing that. I'm not a cardio fan, so I had to learn my way around the weight area.
If, like me at the beginning, you've never used weights, a trainer is a good idea to get you started with form, etc. I like the free weights more than the machines, but either way, having someone show you some basic form is a good idea even if you're doing a simple program like stronglifts at the outset. It doesn't have to be a trainer in your gym if you're at a big chain gym where the trainer's knowledge of lifting is questionable. You can ask around and find a private trainer at another location, too. The trick is to find one that will work with what you want and not just give you some canned program or spiel based on their own limited knowledge.
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Thanks everyone for your advice!
I'm actually a student at the moment and cannot afford a personal trainer, I don't want to ask my parents for money either.
When I tried free weights, I felt that worked my body the best. So thanks for that tip!
As for running outside, I feel ashamed doing so because of my weight gain. I used to run 3-4 km every day when I was fit. I know I should just suck it up and do it, but until I lose some weight I really don't feel comfortable running outside. Actually that's one of my goals, to not be ashamed of running outside. It's also snowing a lot in Canada, but I feel that's just an excuse.
Cheers.0 -
Many gyms have machines setup or grouped in a circuit, so you can go from 1 machine to the next without having to think much, and have done a full body circuit by the time you are done.
You mention being a student... are you working out at a college facility? Do they have any kind of orientation to the gym or to the equipment?
Either way, it shouldn't be hard to put together a machine-based routine. A couple of upper body pushes, a couple upper body pulls, and some lower body stuff depending on the machines available to you.
If you respond well to free weights, definitely look into those. Again, ask your gym if they offer any kind of orientation to lifting. There are lots of established and effective free weight routines out there, but it's important to get the form/technique down early.0 -
Jamie Eason at bodybuilding.com has some strength routines w/ machines and free weights, and all the exercises have a video demonstration, if you're looking for some inspiration!0
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Many gyms have machines setup or grouped in a circuit, so you can go from 1 machine to the next without having to think much, and have done a full body circuit by the time you are done.
You mention being a student... are you working out at a college facility? Do they have any kind of orientation to the gym or to the equipment?
Either way, it shouldn't be hard to put together a machine-based routine. A couple of upper body pushes, a couple upper body pulls, and some lower body stuff depending on the machines available to you.
If you respond well to free weights, definitely look into those. Again, ask your gym if they offer any kind of orientation to lifting. There are lots of established and effective free weight routines out there, but it's important to get the form/technique down early.
Yea my gym has circuits and I tried it. I leave the gym feeling unsatisfied and feel as though I could have done better. Maybe I'll try doing more reps per machine, because the amount they tell me doesn't do anything for me. I want to feel sore when I leave the gym. I'm not attending a campus gym, I go to Goodlife (Canadian gym).
As for the form, I can ask my body pump instructor. Thanks for the advice!0 -
dsnyprincessRN wrote: »Jamie Eason at bodybuilding.com has some strength routines w/ machines and free weights, and all the exercises have a video demonstration, if you're looking for some inspiration!
Wow, awesome. Yea, I'll check that out! Cheers.0 -
I kinda just lean on the machines. Check out the folks in the cardio theater.0
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Get the book "strong curves" a do exactly what they say.Hello everyone,
I'm 5'3'' and trying to lose about 60 pounds. I've joined the gym but don't really know what I'm doing lol. I usually attend classes like body pump and body combat because they're structured. However, I like to change it up every now and then and use the machines. I find myself really lost and end up hopping randomly between machines. Does anyone have any routines they would like to share or any videos they follow?
Cheers.
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+1 for bodybuilding.com
You said your a student? Take a physical fitness class, they may even have some dedicated to weight training.0 -
Many gyms have machines setup or grouped in a circuit, so you can go from 1 machine to the next without having to think much, and have done a full body circuit by the time you are done.
You mention being a student... are you working out at a college facility? Do they have any kind of orientation to the gym or to the equipment?
Either way, it shouldn't be hard to put together a machine-based routine. A couple of upper body pushes, a couple upper body pulls, and some lower body stuff depending on the machines available to you.
If you respond well to free weights, definitely look into those. Again, ask your gym if they offer any kind of orientation to lifting. There are lots of established and effective free weight routines out there, but it's important to get the form/technique down early.
Yea my gym has circuits and I tried it. I leave the gym feeling unsatisfied and feel as though I could have done better. Maybe I'll try doing more reps per machine, because the amount they tell me doesn't do anything for me. I want to feel sore when I leave the gym. I'm not attending a campus gym, I go to Goodlife (Canadian gym).
As for the form, I can ask my body pump instructor. Thanks for the advice!
Be careful evaluating the quality of your workout based on how sore you are or aren't.... they don't always correlate. Good workouts don't always lead to soreness, and soreness doesn't always mean it was a good workout.
If you can honestly say that you're pushing yourself, and pushing yourself HARD, then you're probably headed in the right direction.0 -
MeanderingMammal wrote: »Personally my preferred approach to what to do in a gym would be go outside and then run in the real world.
What kind of gear do you recommend to the OP? What do you use?
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Many gyms have machines setup or grouped in a circuit, so you can go from 1 machine to the next without having to think much, and have done a full body circuit by the time you are done.
You mention being a student... are you working out at a college facility? Do they have any kind of orientation to the gym or to the equipment?
Either way, it shouldn't be hard to put together a machine-based routine. A couple of upper body pushes, a couple upper body pulls, and some lower body stuff depending on the machines available to you.
If you respond well to free weights, definitely look into those. Again, ask your gym if they offer any kind of orientation to lifting. There are lots of established and effective free weight routines out there, but it's important to get the form/technique down early.
Yea my gym has circuits and I tried it. I leave the gym feeling unsatisfied and feel as though I could have done better. Maybe I'll try doing more reps per machine, because the amount they tell me doesn't do anything for me. I want to feel sore when I leave the gym. I'm not attending a campus gym, I go to Goodlife (Canadian gym).
As for the form, I can ask my body pump instructor. Thanks for the advice!
Be careful evaluating the quality of your workout based on how sore you are or aren't.... they don't always correlate. Good workouts don't always lead to soreness, and soreness doesn't always mean it was a good workout.
If you can honestly say that you're pushing yourself, and pushing yourself HARD, then you're probably headed in the right direction.
I think it's just psychological because I should know better as I'm studying medicine lol. Thanks for that though, I guess I needed to hear that from someone else.
Cheers.0 -
Probably has been said a few times here...
- Learn the 'machines' you have available to you, find out what parts of the body that they work for... best advice to start with I assure you.
- When building a routine you want to stick to a set group of muscles for each workout (so change those groups daily to give them all a good workout) ie. Legs and Core, Upper Body... etc.
- Challenge yourself but don't go too hard too fast, if you try to lift what you are not ready for you can get hurt.
- If other gym members or staff are willing and are knowledgable then it could be good to ask for some suggestions... heck ask here even what the best 'machines' to use for muscle groups x, y and z and you can probably get a good answer from those that frequent the gym.
- There is also a book for lifting, great resource and gyms are a great place to use the knowledge you gain from the book: http://www.thenewrulesoflifting.com/nrol-for-women0 -
Probably a bit of extra work, but you could head for the gym notebook and pen in hand, note the machines and makes that interest you, then go home and research them.
I was interested in the rowing machine so did that, they had some really cool info & tutorials.
I am old and go to the gym alone so tend to favour the machines for an upper body workout even though I am aware of their limitations.
Here is my little work out, I do it twice a week:
Chest fly 8x3
Lat pull 8x3
Seated chest press 8x3
Seated row 8x3
Standing cable row 8x3
Pec deck 8x3
Cheers, h.0 -
Find a lifting program like simply shredded for women, or stronglifts 5x5, and for cardio just get on a machine and pump it out for 30 minutes. Try to do intervals, or look up HIIT workouts.0
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beautifulwarrior18 wrote: »Find a lifting program like simply shredded for women, or stronglifts 5x5, and for cardio just get on a machine and pump it out for 30 minutes. Try to do intervals, or look up HIIT workouts.
I can strongly recommend stronglifts 5x5. Just remember to follow the instructions, ie start with an empty bar and progress slowly. For overhead presses, you might want to start even lighter and use dumbbells. They are easier for your shoulders as well.0 -
My gym routine looks like this: 1 hr or so weights (however long it takes to finish my full body workout). Then 30-60 mins HIIT workout on the cardio machines, going with whatever I feel like at the moment and always switching it up. My rotations are rowing, stationary bike, spinning, stair climber, lateral X, elliptical. Finally I finish with core work and stretching on a mat. When my week training plan gets off track, it's weights followed by swimming. Those are my weight days. On non weight days it's same cardio followed by swimming.0
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Thanks everyone for your advice!
I'm actually a student at the moment and cannot afford a personal trainer, I don't want to ask my parents for money either.
When I tried free weights, I felt that worked my body the best. So thanks for that tip!
As for running outside, I feel ashamed doing so because of my weight gain. I used to run 3-4 km every day when I was fit. I know I should just suck it up and do it, but until I lose some weight I really don't feel comfortable running outside. Actually that's one of my goals, to not be ashamed of running outside. It's also snowing a lot in Canada, but I feel that's just an excuse.
Cheers.
omg, you're adorable! You'll be fine. Tell that insecure girl in your head to get out of the way, because YOU'RE in charge now, and you're a strong young lady!! If you can't afford a trainer, go on YouTube and google some videos for certain exercises for certain body parts. I've learned a lot doing that. then go in the gym and show them who's boss!
You've got this, honey!0 -
Check out your gym… a lot of gyms will offer at least one free session (if not more) with the trainer on staff. They can at least show you some of the machines and teach you proper form and give you some guidelines on lifting.0
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Talk to the trainers there and ask them to set you up with a starter program. they should do that for free. Alternatively have alook here at this workout.
http://www.jefit.com/routines/workout-routine-database.php?id=20525
The idea is that you go into the gym with a plan, identify the machines, look at a video so you know the correct form so you can use it safely and effectively.
Once you make the adjustments to fit your body, seat height etc, then select an appropriate weight, start with the lowest and if its too easy, then move up. You are looking for a weight thats heavy enough so the last two repetitions are hard (not impossible) and they really require a lot of effort. everyone starts somewhere so its trial and error.
You then do a number of repetitions, which are grouped in sets, so 3 sets of 10 repetitions.
Make a note of which machine, where it is and what weight you were last on. Move to next machine. If you cnat recognise the machine from the workout ask a member of staff to help you. You should be able to get some assistance and advice for free or book yourself an induction.
The idea is you should have a workout printed out and know how to use the machine plus at what weight you are currently at. It doesnt matter if its the lowest weight as practice will mean you get stronger and then move up a weight.
Next time you go in the gym you will know which machines to use and what weight, this gives you a sense of direction and feeling like you know what you are doing. Focus on form and finding the right level where you are challenging yourself. Do not worry about others. If you keep this up then you will have a routine.
Print it out so you can tick it off as you go round. Finish with some cardio. you can warm up with 5-10 mins cardio as well.0 -
Thank you everyone for your amazing advice! Gathering everyone's ideas, I have come up with a basic plan.
30 minutes of HIIT cardio (Elliptical or Treadmill to give my body some variety)
30-45 minutes of weight training
As for the weight training, I have split my work outs into 3 days. One for upper body and abs, lower body and finish off with an entire body work out. I fill in the other days with my gym classes that are mostly cardio driven (e.g. body combat, body pump and body step). I also use the last day of the week to do an hour and a half of yoga to relax my body.
I need things to be really organized, so feeling lost at the gym was really frustrating for me. Thanks to all of your personal and website references, I have a good routine now. On a positive note, I have increased the weight for my biceps! It's the first time I've experienced a weight being too easy haha.
If anyone has concerns about the routine I shared and have suggestions for a better one please share. Once again, thank you MFP community for helping me out!0 -
Thank you everyone for your amazing advice! Gathering everyone's ideas, I have come up with a basic plan.
30 minutes of HIIT cardio (Elliptical or Treadmill to give my body some variety)
30-45 minutes of weight training
As for the weight training, I have split my work outs into 3 days. One for upper body and abs, lower body and finish off with an entire body work out. I fill in the other days with my gym classes that are mostly cardio driven (e.g. body combat, body pump and body step). I also use the last day of the week to do an hour and a half of yoga to relax my body.
I need things to be really organized, so feeling lost at the gym was really frustrating for me. Thanks to all of your personal and website references, I have a good routine now. On a positive note, I have increased the weight for my biceps! It's the first time I've experienced a weight being too easy haha.
If anyone has concerns about the routine I shared and have suggestions for a better one please share. Once again, thank you MFP community for helping me out!
Do weight training before any cardio workout otherwise you won't get maximum energy on your lifts.
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uconnwinsnc1 wrote: »Do weight training before any HIGH INTENSITY cardio workout otherwise you won't get maximum energy on your lifts.
Fixed that for you. Cardio is a great way to warm up your body, get your heart pumping and blood warmed up and flowing properly before any strenuous exercise.0 -
For purely safety reasons I would limit pre-weights cardio. You need to be completely fresh and not already experiencing any fatigue when you start your strength workout to ensure you will be able to perform the exercises with good form and minimize chance for injury. Warming up with some cardio (a few minutes worth) is great, but save the bulk of your cardio workout until after your strength training.
First of all: Ditch the randomization of hopping between machines and start following an actual program. Depending on what equipment you have access to there are a variety of good programs out there, but follow a program.
Secondly: Free weights are far superior to machines in every regard.0 -
contingencyplan wrote: »For purely safety reasons I would limit pre-weights cardio. You need to be completely fresh and not already experiencing any fatigue when you start your strength workout to ensure you will be able to perform the exercises with good form and minimize chance for injury. Warming up with some cardio (a few minutes worth) is great, but save the bulk of your cardio workout until after your strength training.
First of all: Ditch the randomization of hopping between machines and start following an actual program. Depending on what equipment you have access to there are a variety of good programs out there, but follow a program.
Secondly: Free weights are far superior to machines in every regard.
This ^^^0 -
uconnwinsnc1 wrote: »Thank you everyone for your amazing advice! Gathering everyone's ideas, I have come up with a basic plan.
30 minutes of HIIT cardio (Elliptical or Treadmill to give my body some variety)
30-45 minutes of weight training
As for the weight training, I have split my work outs into 3 days. One for upper body and abs, lower body and finish off with an entire body work out. I fill in the other days with my gym classes that are mostly cardio driven (e.g. body combat, body pump and body step). I also use the last day of the week to do an hour and a half of yoga to relax my body.
I need things to be really organized, so feeling lost at the gym was really frustrating for me. Thanks to all of your personal and website references, I have a good routine now. On a positive note, I have increased the weight for my biceps! It's the first time I've experienced a weight being too easy haha.
If anyone has concerns about the routine I shared and have suggestions for a better one please share. Once again, thank you MFP community for helping me out!
Do weight training before any cardio workout otherwise you won't get maximum energy on your lifts.
Generally speaking I agree, but it depends on the person, goals, etc... and I hate blanket statements.0
This discussion has been closed.
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