New to the gym

SnTsMum
SnTsMum Posts: 90 Member
in Fitness and Exercise
Hey there, I am 32, average fitness. I am going to start at a gym tomorrow and would like a bit of advice on how to start to achieve optimum results.

I have a good amount of muscle underneath the extra pounds of fat (except in my glutes), so don't really feel the need to build up much, just tone what's there and shed the fat.

I have about 20lbs to get rid of. I also have sciatica which is intermittent, plus an old shoulder blade injury and a compressed disc in my back which no longer gives me much trouble.

Could someone please tell me how much protein to eat daily so I don't lose any muscle that I already have? I weigh 65kg and I am 5ft 4.

Replies

  • SnTsMum
    SnTsMum Posts: 90 Member
    No one with any thoughts?
  • sijomial
    sijomial Posts: 19,809 Member
    1g of protein per lb of lean body mass is a reasonable level for protein.

    With your sciatica and compressed disc I would be very cautious of big lifts that compress your spine. I've got three badly compressed discs and for me it rules out many of the big compound lifts. However, I've been doing various forms of weight and strength training for a very long time so I've managed to work round my various damaged joints. But what works for me might not work for you.....

    Be wary of generic advice on internet forums when you have injuries, it might be wise to get advice from a sports physiotherapist, they may be able to recommend a good PT who could set up a routine tailored to your needs.
  • Commander_Keen
    Commander_Keen Posts: 1,179 Member
    Hire a trainer for an hour or two to help you create a routine. and to get comfortable with the weights.
  • Miffylou
    Miffylou Posts: 307 Member
    Agree, Found it easier to hire a trainer at first. They will show you what to do depending on what results you're after. They'll also show you the right techniques. Some trainers will also go into diet and what food to eat as well which will help.
  • BeachIron
    BeachIron Posts: 6,490 Member
    1g of protein per lb of lean body mass is a reasonable level for protein.

    With your sciatica and compressed disc I would be very cautious of big lifts that compress your spine. I've got three badly compressed discs and for me it rules out many of the big compound lifts. However, I've been doing various forms of weight and strength training for a very long time so I've managed to work round my various damaged joints. But what works for me might not work for you.....

    Be wary of generic advice on internet forums when you have injuries, it might be wise to get advice from a sports physiotherapist, they may be able to recommend a good PT who could set up a routine tailored to your needs.

    All very solid advice. I'll add that some trainers actually specialize in helping people with injuries and they're gold when you can find them. You have to be cautious though and make sure to ask plenty of questions.

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