first time at the gym and at a total loss

Does the gym offer trainers? If they do it could well be worth the price of a couple of sessions to discuss your fitness goals and develop a workout plan.

Sorry, can't help with the apps. According to my kids I'm a dinosaur who should still have a wall mounted rotary phone.

Do you/did you get any kind of induction when you joined the gym? These sessions can be useful to get a basic idea of what there is in there and how to use it, though I agree with Brian above that a couple of sessions with a trainer would be useful for setting down some training goals and learn to use some of the equipment safely and to make the best of your time in there.

I use apps such as pumpup which designs exercise routines based on your goal (cardio/strength etc) and based on where you are (i.e. in the gym) and what equipment you want to use. It shows you how to do the exercises. sworkit and jefit are alternatives but more aimed at bodyweight exercises with minimal equipment.

If you are looking for a website the bodybuilding.com is a huge resource and has hundreds of workout plans based on whatever goals you may have. It's all free to use.

Op check out www.bodybuilding.com they have videos and instructions on how to use all gym equipment. That's where I go when I am looking to figure out how to do certain workouts. I always use low weight and focus on technique. I hope this was helpful!

Yeah, you should get an introduction where an employee takes you around and shows how to operate the equipment. Then what I did was watch the other people, talk to them, and get their advice. Learn by google search is a good way too. I was lucky too, I had a partner from work that knew his way around.

FIND A GOAL AND GET A PROGRAM What do you want?

For exercises:

To be able to run for long distances and never get tired? C25K - Couch to 5K running program. Gets you from someone who never runs to completing 5K. Then you can graduate to Couch to 10K.

To move heavy weights relative to your body weight? Get on a strength program. Strong Lifts and Starting Strength are well regarded full body programs 3 days a week, focusing on compound movements (one exercise which works many muscles). i.e. squat works your butt, your quad, your hamstring, your core, your back. And don't worry about "becoming bulky" - women lack the testosterone to gain muscle easily like men... You will be lean and powerful.

To build an aesthetic body? Strong Curves is a butt/glute focused program designed for women with other full body exercises. Very good reviews.

Combine cardio and weights? Look up HIIT (high intensity interval training). I don't have experience so I can't point you to a program. You can also do a HIIT session after your weights (sprints, burpies, incline jogging, etc.)

Regardless, any of these will see improvements across the board, with you specialising in whatever you choose.

For Weight/body fat % :
I assume since you are here you are already familiar with this, so please ignore it if this is the case!
You can never outrun your fork. If you want to lose weight 80% of it is in the kitchen, 15% the gym, and 5% sleep. Calculate your TDEE, eat at -20% of it for steady fat loss. If you do too much of a deficit, you lose your hard earned muscles, you become tired and weak and irritable.
You have to start counting calories and get a food scale.

Speaking as someone who used to be a little heavier than you... how are your joints? I recently had weight loss surgery and am trying to get fit. My knees and feet and ankles still suck from years of obesity, though, so I have been focusing on exercise bike interval training (google Interval Training and you'll get the idea) and on building overall strength using barbells and the book Starting Strength (which I highly recommend, as it teaches good form).

I've also been getting in the swimming pool as much as possible, because my physical therapist recommended that as a way to do some conditioning that won't aggravate my joint problems.

You really should have a fitness goal in mind when starting at the gym. If you were able to provide what your goals are, i.e. strength, or running a marathon, or just simply physique, then you would likely get a lot of better answers.

Going into it without a goal means that you might be wasting your time doing something you hate that isn't helping you achieve what you want.

BrianSharpe wrote: »

Does the gym offer trainers? If they do it could well be worth the price of a couple of sessions to discuss your fitness goals and develop a workout plan.

We joined an Anytime Fitness near us almost a year ago and they offered a free session with a trainer and then at the end the trainer will go over prices if interested. I think.it was standard so if it wasnt offered, you should ask about it. Are you looking for a stength training routine?

You 'barely eat' yet find yourself overweight--I could get into this more but please don't kid yourself. Calories in, calories out.

If you want to lose weight and put on some muscle, look into a strength training program. Several have already been mentioned -- Starting Strength, Stronglifts, New Rules of Lifting for Women. It is difficult to put on muscle while eating at a deficit, but still possible when you're new to lifing. Regardless, if you stick to a program and keep your eating in check, you'll see results.

Also, don't sell your potential short. Once you start unlayering the 'fluff', and changing your fat/muscle composition, you'll be suprised how your body is really shaped. I also thought I had "breeder hips", and while I'm still a pear shape, I am SO much more proportional after losing weight and lifting.

I went onto the website for AF and they link to a pretty interactive page called Anytime Health. It has virtual coaching, a workout planner with videos of how to use the different equipment, etc etc. http://www.anytimehealth.com/

It looks like it should have a lot of the information you're asking about Be sure to check back in here and let us know how your first day went!

www.bodybuilding.com is a GREAT source of information. They have an app that works on your phone and shows you videos of what all of the exercises are.

Funny how you can come here for advice and be attacked all at the same time. There's a lot of attacking that goes on in these threads...very few people are actually helpful. It's really kind of disappointing if you're new. I guess it's back to that old sayin' : gotta have thick skin...

Geesh! (smh)