Yup I'm a newbie

fittowed2015 · June 2014

I'm 5'4" and 143lbs, I went from working on my feet all day to sitting behind a desk all day :mad: . The first yr at my new job I gained about 5-10lbs, I was ok w/ that considering I was 120 and my weight range was usually 120-130. However since the start of the new year, I have gained an add'l 10lbs and I'm absolutely hating it especially since I realize a lot of it has to due w/ my stationary work style. It's not that I dislike my body, I'm actually quite ok w/ it since I have a little more curves to my body and no longer look like a matchstick but I do need to tone up. My 1st day at the gym will be this Monday and I have no idea where to start since this will be my 1st time EVER going to a gym. I know I won't be the only person in there working out solo and I'm ok w/ that but big issue is where in the heck so I start and what exercises/machines are good for working your arms, thighs and butt? I would also like to tone up my abs, seeing how I have a 2 pack and would like the rest of my abs to look tone. Not striving for a 6 pack since I had a kid well over 16yrs ago I know I have some loose skin due to a dramatic loss of weight and I'm not even sure if anything can be done w/ that. Anyways, I'll stop rambling on now but any advice, tips or info would GREATLY BE APPRECIATED :flowerforyou:

87Djones · June 2014

I know going to the gym for the first time can feel like first day of school not knowing everything at first since its new. It sound like your goal is to tone up overall. I would suggest performing high reps with short sets and toss in plyometric after each set. For the first few weeks to only perform reps of 10 or lower to get your body adjusted to the soreness. Feel free to add me if you need assistance or just motivation.

Here some exercise to help get started.

Arms-EZ-Bar Curl, Dumbbell Hammer Curl, Machine Triceps extension, Triceps pushdown

Legs-Squats (Body weight/Jump squats), Leg Extension, Lying Leg Curl, one leg kickback

Back/Shoulder- Lat-pull, assisted pull-up machine

Lleldiranne · June 2014

Most gyms offer an introductory session with a trainer, I think they're supposed to show you around and help you know where to start on your goals. You might feel it beneficial to buy a few sessions with a trainer, too.

Also, I would suggest looking into Strong Lifts (free online I believe) or Starting Strength. Both are good programs of lifting which will help you get that muscle definition you want. You won't get huge from lifting unless you really focus on it (by eating a big surplus and extensive lifting -- and probably steroids too). The compound lifts these programs focus on will help you with all the areas you list.

Some cardio is good for the heart, but don't fall into the trap of endless cardio

tomee638 · June 2014

I'd say you've taken some great first steps by logging on here and joining a gym. I've been doing MFP now for about 6 months and I think it's been as important to losing my weight as has been the workouts. I was going to a gym for a year and it never really worked out for me. I never seemed to gain much muscle and never felt like I focused. I've recently started working out at home using DVD's and I've lost 20lbs in about the last 4 months. Feel free to friend me and stay active! I also work a desk job which makes it easy to slack off on your nutrition and exercise.

- Josh

_HeartsOnFire_ · June 2014

This is everything I've got. You got this.

Be miserable. Or motivate yourself. Whatever has to be done, it's always your choice.
-Wayne Dyer

There are no magic pills. Only hard work and dedication.

It's about moderation not deprivation. There are no good/bad foods, only bad eating habits. Do or do not, there is no try. You have to want it, you have to work for it, you have to realize that only you can do it.

Read these:
http://www.myfitnesspal.com/topics/show/1235566-so-you-re-new-here?hl=so+you're+new+here

http://www.myfitnesspal.com/topics/show/1080242-a-guide-to-get-you-started-on-your-path-to-sexypants

http://www.myfitnesspal.com/topics/show/1217573-so-you-want-to-start-running

http://www.myfitnesspal.com/topics/show/974888-in-place-of-a-road-map-2k13

TL:DR the link right above this one then ->http://www.myfitnesspal.com/topics/show/975025-in-place-of-a-road-map-short-n-sweet

Excuses??? http://www.nerdfitness.com/blog/2014/06/02/the-no-excuses-play-like-a-champion-challenge/

If you have 75+ lbs to lose 2 lbs/week is ideal
If you have 40-75 lbs to lose 1.5 lbs/week is ideal
If you have 25-40 lbs to lose 1 lbs/week is ideal
If you have 15 -25 lbs to lose 0.5 to 1.0 lbs/week is ideal
If you have less than 15 lbs to lose 0.5 lbs/week is ideal

Want to lift heavy things?
http://www.nerdfitness.com/blog/2011/07/21/meet-staci-your-new-powerlifting-super-hero/

Stronglifts Summary
http://www.myfitnesspal.com/topics/show/560459-stronglifts-5x5-summary

Stronglifts Womens Group
http://www.myfitnesspal.com/groups/home/4601-stronglifts-5x5-for-women

Yup I'm a newbie

Replies

Categories