First time at gym. HELP!?

whenshadowsremain17
whenshadowsremain17 Posts: 5
in Fitness and Exercise
Hey
So it's my first time (in a long time) actually going to a real gym today and that's all well and good but I just have NO idea how to actually write a plan/know what to do. I was going to just wing it and go and just do the cardio machines but the more I think about it the more it actual scares me. I'm one of those peoples that likes routines and knowing what to do. So my question to you is what should I do at the gym?!

Here's some info as to goals, weight, amount etc...

SW: 317
CW: 309
GW: 275
UGW: 135

I am looking to burn fat and calories and also tone up at the same time/while I go to reduce the risk of excess skin (which I know at this weight I will probably get anyway).

I'm looking to go 3/4 times a week for 30-60 mins a time (though this is completely estimated as I don't know how much I will be able to do)

I am quite unfit and struggle with a lot of exercise. I am eating 1200 a day. I mainly want to do cardio with a bit of strength training/toning mixed in!

Hope this info helps you help me! lol. Hope to get some good answers and if you need to know anything else to be able to help just let me know.
Thanks!!

Replies

  • WilmaDennis91
    WilmaDennis91 Posts: 433 Member
    What I usually do is start out with cardio to get my heart rate going, from the warm up to the cool down. I do arms, abs, and back Monday, Wednesday, and Friday, then abs, legs, butt Tuesday and Thursday. I like separating them to give each body part a day rest. Also I focus on weights and machines. Do the rowing machine, great for heart rate and upper body!

    Keep it up girl! I hope you find a comfortable routine you can stick to :)
  • poohpoohpeapod
    poohpoohpeapod Posts: 776 Member
    you sound like you do have a plan start at about 15 minutes treadmill/elliptical increase incline speed and time as you get fitter. Do some strength training with bands and some light weights to start. At 18 you may not have extra skin if you do not lose too quickly, you still have a ton of collagen working in your favor.
  • ChrisLindsay9
    ChrisLindsay9 Posts: 837 Member
    I am looking to burn fat and calories and also tone up at the same time/while I go to reduce the risk of excess skin (which I know at this weight I will probably get anyway).
    The fitness program that would best meet these goals is one that mainly consists of strength training (centered on heavy lifting) several times a week. And a couple of days of cardio. The strength training may not have as high of a caloric burn, but it does burn calories. And it'll burn calories more when you're not working out. Also it's the best way to reduce bodyfat and tone (build lean muscle) at the same time. Lastly, it'll minimize the loose skin problems that people deal with when losing weight through other tactics.

    So I'll give you some suggestions in order of best to least best. And depending on your budget and interest, you can consider them accordingly.

    1. Hire a personal trainer for 2 one hour sessions or 3 half hour sessions per week. Tell him or her your goals and explain that you want to focus on strength training. You can tell him or her that you'll handle the cardio on your own. And the program should include free weights, and compound movements: bench press, squats, and deadlifts (and maybe overhead presses if there's time).

    2. Pick up one of the following books online or maybe in the library: New Rules For Lifting For Women, Starting Strength, or 5/3/1.

    3. Ask a manager or gym staff member if there's someone who is an experienced lifter that can show you how do some exercises: Squat, Deadlifts, and Bench Press. You can probably start with dumbbells at first.

    4. There are websites with instructional videos on how to do certain exercises. I like Bodybuilding.com/Exercises. But you may want to bookmark them, so that you can refer to them on a regular basis. You might be able to find some templates of starting strength training programs for women on various websites as well.

    5. Look for a group here on MFP that's centered around one of the strength training programs I mentioned above. Here are a couple: New Rules of Lifting For Women (NROL4W), Stronglifts 5x5 for Women

    This process can be a bit intimidating. I'm a 5'2" guy who never thought I'd be comfortable in a weight room. But very early on, you will find that most of the other lifters can be great resources of information and assistance. And pretty soon, you'll pick up acquaintances and maybe even friends.

    I hope this is of some help? Let us know if you have questions or concerns.
  • traceyjj
    traceyjj Posts: 406 Member
    My gym offers new members a free training session where one of the personal trainers will chat to you about your goals/find out any injuries and show you how to use the machines safely and then set you up a personalised program. Maybe you could ask at the gym if yours do that

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