GYM ADVICE???

Elleinnz

Make sure you take a towel
Use spray when you wipe things down....
Dont "hog" any piece of equipment for a long time - allow others to work in with you...
Put your weights away after you used them (all of them)
Ask for help - most people are quite friendly
Get an introduction to the gym - and a basic program you can follow

HAVE FUN!!

Ruz456

I'd have to disagree with the abductor and adductor machines for your legs. Although it really doesn't "tone you up" it helps strengthen the muscles and tendons that are often forgotten about. I think it depends on your needs. I came in with hip injuries, and still do, and I find these machines to be helpful not only by strengthening them but stretching the area as well. These muscles are important, especially for a woman. However, I would stick with what works for you.

you have every right to disagree with me and I respect that, but I am not a fan of those machines. If you train a muscle a certain way that's how your going to use it. When you do a squat, lunge, not only using your prime movers (quads, hamstrings, glutes) but you are also using your stabilizing muscles (abductors, adductors, abdominals) to protect your body from falling over and to keep your balance. when you use those machines, you are taking the stabilizers completely out of the picture. You can argue that since you are using those machines to train the muscles in isolation that they are getting stronger but thats not true. they all work together to achieve the same goal and when you train them in isolation the timing is off providing no real functional benefit. if you are looking to use them to "tone" your thighs its much more beneficial to do squats, lunges or deadlifts where you hit everything and get a functional benefit from them as well

Sarauk2sf

All muscles are important, and the stretching aspect is definitely good, but the point the other poster was trying to make is that it is a functionally useless motion- it doesn't train you to be able to do anything other than lift more weight with that specific machine, except maybe a few explicit holds I can think of. :blushing:

You can't spot reduce fat, so the notion that training those muscles to help with inner thigh jiggle or hip girth is not true at all, though go for it if it makes you feel better. The muscles trained with those machines are really small compared to other muscle groups in your body, so your time is better spent training bigger muscles for the hormonal benefits and calorie burning of the lifting. Its not bad to train those muscles, and it's good to do it occasionally as auxiliary helper muscles, but it's not necessary as a part of your main program.

Yes.

And the best way to improve squats is by squatting. Unless someone is coming out of a massive injury, a typical untrained person can squat an empty olympic bar and frequently increase weight. For example, my wife thought she had trouble with body weight squats, and is very inflexible. I showed her how to do the correct form, and she can easily get below parallel. She went from never having done a weighted squat to throwing around 150+lbs like it's nothing in -two months- on a calorie deficit. Don't underestimate the body's ability to adapt. Don't delay learning an exercise by ****ing around. It will just make your results take longer.

Plenty of videos around to help. Such as 'So you think you can squat' on youtube.

Squatting is arguably the most important weight training exercise you can do. Some say Deadlifts. Moot point, IMHO. Both should be done.


Of course, we're assuming the OP has any interest in strength training. (It's awesome, do it.)



Look up:
Starting Strength
Stronglifts 5x5
New Rules of Weight Lifting

These are beginner programs. The exercises may look scary, but I promise you after a little reading/video watching, they aren't that bad.

...and once you release yourself from the chains of useless lifts- like abduction/adduction, bicep curls, and those HORRIBLE and dangerous ab and back machines, you'll have PLENTY of time to get the **handful** of compound lifts correct!

^^this

Plus all the other comments re gym etiquette. If in doubt, ask a trainer, but at places like 24, they will try to sell you a package.

If you can get a couple of sessions it would not be a bad idea to get the trainer to show you the proper form for the specific lifts you want to do. Many trainers, especially those at the larger chains will be used to doing isolation exercises and higher reps with their clients (they have to make use of the full hour you are paying them for somehow). If you do get a trainer for a couple of sessions, make sure you get them to show you correct form for the compound lifts as most programs will use them (squats, deadlifts, bent over rows, overhead press and bench press). There are a couple of things consistent with most lifts e.g. keeping your core engaged, not swaying your back etc and just a couple of sessions will really help to get the basics down. However, if you cannot swing it, do not worry. Do your homework with the videos, have a plan in mind (lifts, reps, sets etc) and go and kick some *kitten*.

Ruz456

All muscles are important, and the stretching aspect is definitely good, but the point the other poster was trying to make is that it is a functionally useless motion- it doesn't train you to be able to do anything other than lift more weight with that specific machine, except maybe a few explicit holds I can think of. :blushing:

You can't spot reduce fat, so the notion that training those muscles to help with inner thigh jiggle or hip girth is not true at all, though go for it if it makes you feel better. The muscles trained with those machines are really small compared to other muscle groups in your body, so your time is better spent training bigger muscles for the hormonal benefits and calorie burning of the lifting. Its not bad to train those muscles, and it's good to do it occasionally as auxiliary helper muscles, but it's not necessary as a part of your main program.

Yes.

And the best way to improve squats is by squatting. Unless someone is coming out of a massive injury, a typical untrained person can squat an empty olympic bar and frequently increase weight. For example, my wife thought she had trouble with body weight squats, and is very inflexible. I showed her how to do the correct form, and she can easily get below parallel. She went from never having done a weighted squat to throwing around 150+lbs like it's nothing in -two months- on a calorie deficit. Don't underestimate the body's ability to adapt. Don't delay learning an exercise by ****ing around. It will just make your results take longer.

Plenty of videos around to help. Such as 'So you think you can squat' on youtube.

Squatting is arguably the most important weight training exercise you can do. Some say Deadlifts. Moot point, IMHO. Both should be done.


Of course, we're assuming the OP has any interest in strength training. (It's awesome, do it.)



Look up:
Starting Strength
Stronglifts 5x5
New Rules of Weight Lifting

These are beginner programs. The exercises may look scary, but I promise you after a little reading/video watching, they aren't that bad.

...and once you release yourself from the chains of useless lifts- like abduction/adduction, bicep curls, and those HORRIBLE and dangerous ab and back machines, you'll have PLENTY of time to get the **handful** of compound lifts correct!

Exactly ^^^

annabellj

ty all for posting. many things I was not yet aware of. not the etiquette parts, the machine parts!

nikkiprickett

Biggest thing that annoys me : people NOT wiping down things after they finish using them! Please do it!

this is the only thing I really care about, I am absolutely disgusted when someone gets off of a machine drenched and doesn't wipe it down!

wellbert

Biggest thing that annoys me : people NOT wiping down things after they finish using them! Please do it!

this is the only thing I really care about, I am absolutely disgusted when someone gets off of a machine drenched and doesn't wipe it down!

There was a puddle on a weight bench in my gym today.


Yep.


A puddle.


That's how you get mosquitoes.

MoreBean13

...and once you release yourself from the chains of useless lifts- like abduction/adduction, bicep curls, and those HORRIBLE and dangerous ab and back machines, you'll have PLENTY of time to get the **handful** of compound lifts correct!

Exactly ^^^

I forgot to mention though, when you eliminate bicep curls you basically eliminate the opportunity to make sex-eyes with yourself in the mirror and kiss your bicep, so you may want to add just a few of them, when other people are watching, primarily.

Edit to remove some quotes, getting long.

Sarauk2sf

...and once you release yourself from the chains of useless lifts- like abduction/adduction, bicep curls, and those HORRIBLE and dangerous ab and back machines, you'll have PLENTY of time to get the **handful** of compound lifts correct!

Exactly ^^^

I forgot to mention though, when you eliminate bicep curls you basically eliminate the opportunity to make sex-eyes with yourself in the mirror and kiss your bicep, so you may want to add just a few of them, when other people are watching, primarily.

Edit to remove some quotes, getting long.

I personally like the vanity curls you do in between the cable machines as long as it is facing a mirror. You can see your biceps much better that way.

anels449

do: be as quiet as possible
do: wipe down your equipment after using it
don't: use machines for strength training
don't: leave **** laying around.

Yussssss. I always try to brush my teeth before I workout too. There was one time in my spinning class, the person right next to me, their breath reeked of garlic. I was all but suffocating the entire time during the class haha!

ericgAU

I couldnt help but remember this thread from a short while ago. Everything you need to know about gym etiquette:

http://www.myfitnesspal.com/topics/show/642261-gym-etiquette-things-that-make-you-go-mutha-ker

Its a bit in ya face but quite a laugh.

Maurice1966

Please DO put the weights back when you've finished with them so someone else can find the ones they're after

PositivePower

Opps Friday night wine night! So I haven't read any of the posts....just becareful of the trainers...when I joined the gym over a year ago I had a meeting with one!! OMG I could walk for a week! Take it slow. Go to some classes. I am soo addicted now!!! I go to strength training.. zumbu, step, kickboxing, boot camp, and just tried pilates..love yoga. Oh I also hike & run..not my fav, and as you can see just bought a BIKE, from profile pic!!! Exercise is the new me!! I LOVE IT!! Go Get em Girl!!!!!!!!!!!!! You got this!!!!!!!!!!!

cynrawr

Thanks everyone for the advice!!!
I feel way more prepared now