Tips for Gym Newbies
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Squat racks are best used for heavy weight exercises. There are usually other spots to do arm exercises ad chin ups.
Thank you.... I was just about to say similar.0 -
I truly hope some newbies like me read this! My plan is to get a gym membership after my work moves locations in Feb. I've been to the gym before with my dad but found out quickly that he knows maybe just a tad more than I, haha! The trainer is shortly to follow after the membership but it's nice to know some tricks from people working out now
Thanks for the thread OP!0 -
I hate to see people lifting weights that my 9-year old could lift. I KNOW you can lift more than that because you look bored and not at all like you're working. Stop wasting your time. You bought the membership, got dressed, and came to the gym. Go hard or go home!
Hmm....I disagree with this. Learning good form is paramount- and new gym users should really practice good form with light weights before risking injury with heavy weights and mediocre-bad form.
I also disagree with this. There are a multitude of reasons that someone might not be lifting as heavy as YOU think they should.0 -
1)Cardio will increase weight loss, slightly - a good diet will help more... its use is primarliy to increase your fitness levels and keep you healthy - there is no point training to be a maraton runner if all you want to do is loose weight.
2)resistance training will give you the body that you think can be achieved with only weight loss - a newbie always thinks cardio will sort them out without getting bulky... WRONG... all yoll do is loose muscle as you get lighter - FLABBY
3)Always get a workout plan from a professional, never be too embarrassed to ask for help - these people get paid for helpng you out....
4)if you do a class, never ever think it is too hard for you without trying it at least three times - the first time will always be hard
5)in group training/class you will notice different people regardless of size struggle with different exercises - this is called a human.. - its enlightening... if you struggle do not stress yourself out about it, look around on an exercise you find easier and see other struggle.. we all do it
6)NEVER BE ASHAMED OF HOW MUCH YOU SWEAT.................. i have more respect for someone who is 300lbs dripping while cycling at 2mph than i do for Miss Mini dong 2mph on her phone..
7) Hang your head high that you are attemping to follow a life changing direction and make sure you stick to it
now wipe down that machine, get off your phone between reps and dont fart when doing burpees0 -
Do not hang on to the front or sides of the treadmill while you are walking on it. You're cheating yourself that way! If you have to hold on because you are walking too fast or have too high of an incline then dial it down a notch. Also if you are only doing a "0" incline then the machine is doing most of the work for you.
But most of all pick something you enjoy and stick with it....and remember to have fun!0 -
1)Cardio will increase weight loss, slightly - a good diet will help more... its use is primarliy to increase your fitness levels and keep you healthy - there is no point training to be a maraton runner if all you want to do is loose weight.
2)resistance training will give you the body that you think can be achieved with only weight loss - a newbie always thinks cardio will sort them out without getting bulky... WRONG... all yoll do is loose muscle as you get lighter - FLABBY
3)Always get a workout plan from a professional, never be too embarrassed to ask for help - these people get paid for helpng you out....
4)if you do a class, never ever think it is too hard for you without trying it at least three times - the first time will always be hard
5)in group training/class you will notice different people regardless of size struggle with different exercises - this is called a human.. - its enlightening... if you struggle do not stress yourself out about it, look around on an exercise you find easier and see other struggle.. we all do it
6)NEVER BE ASHAMED OF HOW MUCH YOU SWEAT.................. i have more respect for someone who is 300lbs dripping while cycling at 2mph than i do for Miss Mini dong 2mph on her phone..
7) Hang your head high that you are attemping to follow a life changing direction and make sure you stick to it
now wipe down that machine, get off your phone between reps and dont fart when doing burpees
Very insightful... And it made me laugh :-)0 -
Don't slam the weights down... it makes you look like a douche not only that it is annoying!
Don't wear heavy perfume or cologne.. I don't want to choke.
Definitely wipe down the equipment you used.
These are the only ones I can think of right now.0 -
Please re-rack your weights when you're through!
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1)Cardio will increase weight loss, slightly - a good diet will help more... its use is primarliy to increase your fitness levels and keep you healthy - there is no point training to be a maraton runner if all you want to do is loose weight.
2)resistance training will give you the body that you think can be achieved with only weight loss - a newbie always thinks cardio will sort them out without getting bulky... WRONG... all yoll do is loose muscle as you get lighter - FLABBY
3)Always get a workout plan from a professional, never be too embarrassed to ask for help - these people get paid for helpng you out....
4)if you do a class, never ever think it is too hard for you without trying it at least three times - the first time will always be hard
5)in group training/class you will notice different people regardless of size struggle with different exercises - this is called a human.. - its enlightening... if you struggle do not stress yourself out about it, look around on an exercise you find easier and see other struggle.. we all do it
6)NEVER BE ASHAMED OF HOW MUCH YOU SWEAT.................. i have more respect for someone who is 300lbs dripping while cycling at 2mph than i do for Miss Mini dong 2mph on her phone..
7) Hang your head high that you are attemping to follow a life changing direction and make sure you stick to it
now wipe down that machine, get off your phone between reps and dont fart when doing burpees
Very insightful... And it made me laugh :-)
oh and i might add this is all from experience.... if i thought like this other will too0 -
Oo Yes... I almost forgot.. People talking on their phones and working out. That is annoying.0
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Wipe down your machines. Your buttsweat, hand sweat, drippy head sweat, WIPE IT DOWN.
Machines (weights) are not for sitting and chatting with your Brahma Bull buddy.
TALKING ON THE PHONE WHILE YOU ELLIPTICAL, JUST STOP. STOP. Just STOP.
Do not let your ignorance cause you pain. If you don't know how to use a piece of equipment ask someone. Someone who was using it or a trainer. It is better to ask than hurt yourself so that you can't workout at all.0 -
My gym has mats that are generally used for calisthenics or stretching... if your gym has these, please don't just lay there and text on them (: lol It's quite annoying when you would actually like to use them and someone is just texting on them because they don't feel like getting up.
^^^^^ this. i'm lucky enough to have a gym at work so i no longer have to worry about this (i bring my own mat) however at my last gym i once saw a young couple each sitting on a mat in the corner making out. ummmm do not do this at the gym. young love may be bliss but it made me want to vomit. oh and if you are there to socialize please get off the treadmill especially if the dust bunnies are rolling faster than you're walking.0 -
Don't use a bench as a place to store your workout bag/cell/water bottle. Use it or get off of it.
Ladies, don't be afraid of the weights section. Make a plan and do it.0 -
6)NEVER BE ASHAMED OF HOW MUCH YOU SWEAT.................. i have more respect for someone who is 300lbs dripping while cycling at 2mph than i do for Miss Mini dong 2mph on her phone..
7) Hang your head high that you are attemping to follow a life changing direction and make sure you stick to it
now wipe down that machine, get off your phone between reps and dont fart when doing burpees
very insightful - these are my favs though!!!!!0 -
Maybe I'm just anal, but...
Re-racking your weights after using them is awesome, but also remember to put them in the right spot!
There are usually places for each size of weight plate, and each dumbbell pair. Please put yours in the appropriate spot.0 -
Please please please wipe down the benches and/or machines when you are done with them, even if you don't think you were sweating.
In my experience this is more likely a trait of "regulars" who think they own the equipment anyway. However, a good pro tip. No one wants to lay in your sweat.0 -
Don't slam the weights down... it makes you look like a douche not only that it is annoying!
Don't wear heavy perfume or cologne.. I don't want to choke.
Definitely wipe down the equipment you used.
The perfume/cologne things bugs the heck out of me. and there's girls that do this all the time.
And I have to figure out what to do about the wiping down the machines - for now, I just use my own towel. My gym uses Simple Green and I'm deathly allergic to it. Asthma, hives, etc etc etc. It SUCKS. So I get a lot of dirty looks because I just use my own towel. Sorry - not going back on prednisone. And yeah, I talked to management about it... I wash my paws religiously to help.0 -
6)NEVER BE ASHAMED OF HOW MUCH YOU SWEAT.................. i have more respect for someone who is 300lbs dripping while cycling at 2mph than i do for Miss Mini dong 2mph on her phone..
Love this one. When I get on the treadmill, my face turns bright red and I sweat, A LOT! I use to be so self concious of this, but realized that is just who I am! I actually think its funny, because I am sure people think I am dying!
Don't worry about what you look like when working out...no one is paying attention. I am sweating too much to care about what the person in front of me looks like!0 -
Please please please wipe down the benches and/or machines when you are done with them, even if you don't think you were sweating.
THIS....OMG this.
also. Please do not drench the machine in spray then half *kitten* wipe it off. I hate either slipping around on the wet seat, or getting up to a wet *kitten*.0 -
TALKING ON THE PHONE WHILE YOU ELLIPTICAL, JUST STOP. STOP. Just STOP.
Oh god, I can't imagine that. Five minutes on the elliptical and I'm wheezing. I try to do a resistance set, but even on the flat incline parts, I'm still winded!0 -
if you're new to exercise in general, try to take as many different classes as you can, even the ones you think might be too hard for you. classes are always scalable and you might find something you like
if you have any past injuries or problems, tell your instructor before class. this really comes in handy in things like yoga because the instructor can let you know some modifications that won;t hurt you or might even help your situation
this time of the year is also prime time for NEW personal trainers. keep in mind that some of these new PTs might not be as knowledgeable as you'd think, so dont be afraid to ask questions and make sure they understand what your goals are and can work with those
speaking of goals, the gym is not the place work on your weight loss goal, that takes place more in the kitchen and dining room. make your gym goals FITNESS goals ie running a 5k, doing 50 military pushups, deadlifting twice your body weight, swim a mile, 60 minutes of uninterrupted cardio, 10 unassisted pullups, etc. keeping you gym goals as fitness related will also help focus your routine.
dont worry about weight loss, as long as you are eating below your daily needs on a consistent basis, you'll lose weight0 -
Keep it nice guys. Good idea for a thread! X0
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this might be nitpicky, but learn the water fountain layout of your gym. for every high traffic water fountain, there are usually 1 or 2 out of the way ones.
fill your water bottle up at the low traffic one so you won't have a line of people looking at you like :devil: because all they want is a sip and you are filling up a 64 oz bottle
only ONE water fountain that I have found at our Y. My bottle is 32oz...but if I see someone walk up who obviously just needs a quick drink, I stop and let them jump in 0 -
Love this thread, thanks for starting it. I'll make a few suggestions to BOTH new AND old gym-goers, from my own personal experiences over the years. I'm a gym "newbie" again, but years ago I was a regular, and I've noticed a lot from both sides of the spectrum. I'm lucky now as I'm in a small, small town and its usually only me and one or two others in the gym, so I don't have to worry about it much.
1. I highly applaud the poster who said don't worry about others thinking of you as "fat" or "sweaty". I remember years ago, I was in pretty good shape and would spend a couple hours in the gym probably 4-5 nights a week. Instead of feeling Superior to the gym newbies, or looking down on somebody in there that was extremely obese, I always felt a bit envious, if not inferior to them. I'd see them going about their routine, sticking to a strictly regimented plan......something I would never do because I didn't want eyes on me with a trainer barking orders and was ashamed if I couldn't keep up with the person next to me. If you are just starting and are either way out of shape or obese.....believe me, there are people out there that aren't looking down on you (unless they are just a pompous A-hole that nobody gives two craps about anyway), but instead they have the utmost respect for what you are doing.
2. Most definitely wipe down the equipment after you use it. Germaphobes like me get kinda creeped out, and its annoying that just because a person isn't sweating, they don't feel the need to wipe down after they've been laying on a bench or gripping the handles on a bike or treadmill (after hacking all over themselves) and refuse to wipe down because they don't feel they were sweating enough to warrant it.
3. I don't claim to know the specifics of circuit training, but several years ago I joined a 24-hour fitness place. There was a guy there (two of them actually now that I think of it), who were clearly in good shape and were regulars there. They would start doing a circuit of about 4-8 machines/pieces of weight lifting equipment/etc. I would always try to be polite and ask if they were done with one of them before I'd start using that piece of equipment. If they weren't done with their full circuits yet, they would lay claim to them saying almost always "just one more then I will be", and after that, they would basically not come back to the machine for a long stretch of time. Maybe they have the rights to that for gym etiquette purposes, but it seems to me the least they could have done was say they were going to hit it again, but would it be okay to cut in when they came back around? I don't know the answer, but just seems pretty douchey to lay claim to a piece of equipment, use it for 30 seconds, disappear for 15 minutes, then come back for another 30 seconds and never even motioning or saying anything once they've completed their use of it. Frustrating to people like I was who were trying to be polite and get basically ignored for having done so.
4. I agree with the asking of questions. You'd be surprised how many people will gladly explain to you what they are doing, and exactly why they are doing it. And like was said earlier, out of politeness, they won't offer their knowledge if you don't ask because they don't want to come across as arrogant.
5. Hey there Mr. Bodybuilder dude with the half-missing shirt and still wearing your torn up, acid washed jeans making all the noise and staring everybody down in some type of threatening sneer. I got news for you, when you try to act like Billy-Badass because you think it makes people respect you more....guess what, we are just biting our tongues from saying what we feel like saying for a couple reasons (a) because it would just be impolite; (b) because you could probably beat me to a pulp; (c) because we may not be able to speak without laughing in your face which would cause you to take the actions mentioned in "b" and finally (d) we don't know if you would understand us if we did say something, because you are acting like a total jerkoff neanderthal. (whewww...sorry...bad experience years ago)
6. If you are in a gym like I frequent, where members have access to the radio volume control or the TV, don't just walk up and change it if you weren't the person to turn it on, and if you are alone with the music loud and somebody shows up later, at least be polite and offer to turn the radio or TV down if it is bothering them. You'd be surprised how a simple act of decency and politeness will open up a conversational-acquaintance and make the whole gym a lot more friendly between everybody there at the same time you are.
7. If you are new, and are gonna jump in feet first from scratch, don't make the same mistake I did once and start out using heavy weights and reps. Start out with low weight and low reps, at least for the first week or two. Waking up the next day and not being able to bend or fully straighten your arms sucks big time and will likely prevent you from going t the gym as frequently as you should when you are first starting. Your muscles need to adjust to the different motions you are going to put them through in your routine.
8. And finally, if you are new and embarrassed about the shape you are in.....look around the gym. Not a single person there was born looking the way they do today, and many of them were in as bad a shape, if not worse shape than you when they first started. Like I said, you'll be MORE respected for making such a commitment to change and pushing through the tough first months than will the unfrozen caveman Hulkamaniac to your left!0 -
Repeat, repeat, but better said multiple times than not at all.
1) Ask questions. If you can't afford a trainer, then ask someone on the floor. But my personal experience is that it's been the best investment EVER in myself. My trainer is amazing (and he never lets me do exercises in wrong form!)
2) Embrace your sweat - - but clean up after it. I keep reminding myself of the saying "Sweat is fat crying", and man does my fat cry a lot! :laugh:
3) When you're at the gym, your there to work out - - so do it!. Socializing happens, but if that's the main reason you're there, you're probably in the wrong place (well, unless it's singles night. Then rules off
)
4) Rack your weights - - in the right place. I hate it when I go to the rack and grab a weight - only to find out it's the wrong one (light or heavy!)
Most of all - love your gym. It's the place where you're going to get healthy. Big or small, new or old - - it's the place to remind you of the healthy choices you're making!0 -
Do not hang on to the front or sides of the treadmill while you are walking on it. You're cheating yourself that way! If you have to hold on because you are walking too fast or have too high of an incline then dial it down a notch. Also if you are only doing a "0" incline then the machine is doing most of the work for you.
But most of all pick something you enjoy and stick with it....and remember to have fun!
Uhh, not true. I have to hold on because I'm extremely uncoordinated and will literally get "in the zone" and fall of the stupid machine. I've met many, MANY people who hold on for the same reason. You're only 'cheating yourself' if you're using your upper body to support yourself while walking/running.0 -
Maybe I'm just anal, but...
Re-racking your weights after using them is awesome, but also remember to put them in the right spot!
There are usually places for each size of weight plate, and each dumbbell pair. Please put yours in the appropriate spot.
Lol. No way. That would require me to pick up every single weight in the gym and move them all to where they belong. NO. Aint doing it. All you OCD and anal retentive people just have to deal. I put it in the first open spot. That's as good as its going to get.
One of my pet peeves is...please, please, please use full range of motion if you lift weight or do any resistance. I would say about 80%, and I'm being really nice, do not use full range of motion and it really bothers me A LOT. it is important that you do so. Thanks. One of these days, I'm going to walk up and yell t someone. It just bothers me soooooo much. I can't describe to you the inner seething feeling I get when I see people only doing 1/2 or 3/4 or the motion. Aaaaaaaaahhhh. Drives me insane.0 -
Love all this advice! I have to admit I am guilty of not wiping down the treadmill after I use it because I didn't see the need if I wasn't dripping sweat but now I feel it is necessary and I will start tomorrow!0
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Walk in like you own the place and do your thang. I know it *seems* like everyone else knows each other and you'll stand out, but you won't...seriously. Regulars know each other by sight and often nod or say hello to one another, but there's ALWAYS some people there we don't recognize. You seriously won't stand out.0
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I have even seen people doing crossword puzzles, whilst walking on the treadmill!!!!0
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