I need advice about the gym.

Shameka808 · February 2014

I just joined a gym yesterday. I want to lose weight (mainly in the abs.....arms....I guess mainly upper body). I am unsure what exactly I should be doing (cardio...weights). And should I be doing a protein shake or something. Please advise I am very lost as to what I should be doing to maximize my results.......I think I am doing well on MFP and calorie counting but very lost as to the gym....supplements.....protein shakes....ect......PLEASE HELP.

steve0820 · February 2014

Weight loss will be determine mainly by your nutrition. Eating at a calorie deficit. As far as spot reducing, as many on here will tell you, it's not possible. Protein shakes aren't necessary, only if you aren't hitting your daily protein needs through regular foods. Should be aiming at around 0.85-1g/per 1lbs bodyweight.

For exercises, a combination of resistance training and cardio would be beneficial. If you're fairly new to exercising, a 3x/week full body routine.

ndj1979 · February 2014

are you new to strength training?

if yes, I would suggest a getting a copy of starting strength and/or new rules of lifting for woman and then build a program around lifting heavy and using compound movements = barbell squats, deadlifts, bench press, rows, pull ups/chin ups, over head press and then try to lift in the 6-10 rep range..something like 4 sets by 8 reps would be good to start …

you could do something like:

monday - chest/arms
tues - cardio
wens - legs
thurs cardio / abs...
firday - back/shoulders
saturday - cardio

Once you are like four to six months into this you could go to more of a upper/lower routine with less cardio ...

RhineDHP · February 2014

are you new to strength training?

if yes, I would suggest a getting a copy of starting strength and/or new rules of lifting for woman and then build a program around lifting heavy and using compound movements = barbell squats, deadlifts, bench press, rows, pull ups/chin ups, over head press and then try to lift in the 6-10 rep range..something like 4 sets by 8 reps would be good to start …

you could do something like:

monday - chest/arms
tues - cardio
wens - legs
thurs cardio / abs...
firday - back/shoulders
saturday - cardio

Once you are like four to six months into this you could go to more of a upper/lower routine with less cardio ...

This is a great suggestion. The best way to get over confusion at the gym is to have a plan. Believe me, I've been there, just kinda wandering around like a lost little sheep, not sure which machine to use or for how long, etc...But having a workout routine planned out ahead of time really helped things out.

To supplement ndj's post, I'd recommend going to http://www.bodybuilding.com/exercises/ to look up exercises based on what muscle groups you're targeting for a particular workout. It really helped me a lot, because they have a tutorial video for every exercise listed.

ndj1979 · February 2014

I would also suggest learning proper form through youtube videos or maybe hiring a training for several weeks to help get form down….you do not want to start lifting and have to lower weight and do form reset..I had to do that with deads and it pissed me off...

Shameka808 · February 2014

Thanks you guys for your comments. I am gonna work on getting a plan. Its really not cool to be looking like a lost little puppy.
Thanks a million I liove the support on MFP.

MarineCodie · February 2014

Jamie Eason's Live Fit Trainer got me into the "big boy" section of the gym and also taught me a lot about routines. You can google it and it's absolutely free. She also has a great eating plan to go along with it

Good luck!

I need advice about the gym.

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