new program - new gym - fresh start - help needed

Vetticus_3 · October 2015

Hello,

I hoping to get some advice.

I'm looking into joining a gym (again), and I'm not sure what to ask for.

A brief bit of history - I've been a member of 4 gyms in the past.
The first was during high school, when I was young, skinny, and had no plan whatsoever. It was great. But then I finished school and went of to uni.

At uni I put of a lot of weight - I discovered I can cook, and cook well (my main ingredient was butter... mmmm butter). Anyway, I joined the uni gym - without a plan. A lot of cardio, and though I didn't lose that much weight (I had no idea about calories)... it was a lot of fun.

Third gym was across the street from my work. It was used by body builders. I had a goal - run a marathon. The staff there put me on a lifting plan, and I did a lot of running.
I didn't lose much weight, but I was happy. Then I got a benign tumour in my foot and the running stopped (morton's neuroma - but not in the usual spot).

Moved overseas... wanted to get into lifting, joined a gym. The PT put me on (seriously) pink lifting machines. I hated every minute of it. Put myself onto the regular weights, it was great... did lots of cardio. Lost a bit of weight, had awesome arms - never managed to do a pull up, but meh.

Now I've moved again. My crept back up - but I've lost 6kgs (10 to go). I thought about running again, but my foot aches too much after a short jog. I thought about doing exercises at home - but my bed is really warm and very difficult to leave in the morning. Having something that will cost me money if I don't go, is incentive.

Also, I've just come back from a holiday with my sister... and her body scared me. She's skinny, skinny-fat. We shared rooms, and when she came from the shower, it was like looking at a skeleton with skin-bags of fat strapped to the bones. It was really weird and disgusting and yet I couldn't look away. I may be overweight, but I look more like a Ruben's painting (I got a shape, just covered in a bit too much butter). Also, she has a ton of health problems that are associated with overweight/obese people - but she's in the healthy weight range, so it doesn't bother her. I don't want to end up like that.

So, I know I need to lose 10kgs (this is non-negotiable - puts me at the edge of a healthy BMI). But, I don't want to end up with a sick yet skinny body. I've also got a family history of cardiac/lung problems, and the other day I got winded walking up 3 flights of stairs (holy cow, did I let myself go that far... sheesh). Cardio is important to me.

I'm testing a few gyms in the area. But there is a glut of information out there, and I'm not sure what to ask for. I've got contradicting info on what is best to lose the fat (apart from diet), improve my heart, and build a healthy body.

So, what would you recommend I do to get my goals at a gym?
What advice do you have when picking a gym?
And, are there any warning signs that the gym/PTs are giving bad advice?

Thanks in advance for any input.

jgnatca · October 2015

I think you need a goal that's not weight based. You loved to run, and you loved the serious gym that supported you in your goals there. Can you find another sport that's cardio based (keep the heart and lungs strong!) but not so hard on the feet? How about cycling, triathlons, rowing, or dragon boating?

Look to the diet to lose the weight, and the exercise to help you feel great and give you definition under your skin.

Warning signs that you are getting bad advice is any diet advice from a fitness instructor. I think you have good gut instincts and when you find a fit, you'll know it.

If you see pink circuit machines, run.

P.S. I think if you pick a sport your chosen gym can help you develop a plan for that sport, rather than trying to create a certain type of body.

Vetticus_3 · October 2015

I do have goals:
I've taken up ice skating, and I want to be reasonable at that (no olympic dreams) - but that's only once a week. That's my "sport of choice", unfortunately the rink has sucky hours that clash with work. But, even once a week is a thrill. This requires cardio.

If I get the weight down, I can possibly run again (less pressure on the feet). If I get fitter, I could do a 5km run (I have my eye on one in January) - but that means losing the kgs first.

I also want to go on a beach holiday and not feel so self conscious. This requires weight loss, and muscle building.

Is it possible to recomp when I still need to lose so much?

And, when testing the gyms - is there a way to haggle on the price?
The one which is closest to work and is literally on the way home is the most expensive. (also brand new)
The one which is out of the way, is cheapest - but that 'out of the way' means I will find an excuse not to go.

jessiefrancine · October 2015

Check out a beginner's heavy lifting program you can do on your own. This avoids the issues of poorly-informed trainers with bad plans for you. Stronglifts 5x5 (which I am doing and LOVE), Starting Strength, New Rules of Lifting for Women, Strong Curves, Ice Cream Fitness - lots of info on these online and you can learn the lifting form by watching videos on youtube. In general, the goals of these plans are simply to gradually and continually increase strength. Start strength training now to maintain the muscles mass you have as you lose weight, and you'll be in much better shape once you get to your goal weight. It's a good way to avoid the "skinny fat" look.

As for choosing a gym, one of the most important requirements for me is that the location/open times are convenient. If I have to drive way out of my way to get there, then I'll never make it. However, if the gym is located right along my route to/from work then I can make it part of my daily schedule and once you develop that habit it's much easier to consistently do it. Also make sure you visit the gym during the time you would plan to go to see what it's like and who is around at that time. You can usually get a trial/guest pass before you join for this purpose so you can feel it out and see if it seems right for you.

niniundlapin · October 2015

I enjoy going to gyms because of the group classes they offered. Since you mentioned cardio, I do recommended Les Mills programs and Zumba. Those are classes I enjoyed a lot and was able to keep going for 3-10 years (depend on where I lived... moved several times and not every gym offered those I want. Now I don't have access to good gyms because of the place I live). Highly recommend Body Combat. It's heavy cardio with basic strength training and I found it effective for improving my cardiopulmonary function, and, of course, losing fat!

I personally have more experience of cardio classes and usually do well with those, so the group class is always what I check first when selecting a gym. However, I've also learned that a good PT is very important regarding fitness plan design and a not-so-good one might probably bring more harm. One thing I've heard from other friends is, if you found your plan exactly the same as other members who have different needs and goals, be aware of what the PT can really offer you. So I guess you can use some of these as the conditions you want for a gym depends on your main focus. Good luck!
(Can't wait to move after typing all these... I miss those classes...)

Vetticus_3 · October 2015

I was thinking of NRoLFW... but, is Stronglifts 5x5 as good as it sounds?
From what I've read, it sounds ideal. I could do that 3 days a week, and have cardio in between.

I don't like classes. Partly because I feel uncoordinated, partly because I'll spend too much time criticising myself and those around me (I can be really judgemental), and mainly because I'm not good at keeping to schedule (work hours are not set - the day ends when everything is done). I did zumba at home, and it fell apart into me dancing like an idiot for an hour - which was awesome. Not sure if that would be appreciated in a class atmosphere.

jessiefrancine · October 2015

Vetticus_3 wrote: »

I was thinking of NRoLFW... but, is Stronglifts 5x5 as good as it sounds?
From what I've read, it sounds ideal. I could do that 3 days a week, and have cardio in between.

I don't like classes. Partly because I feel uncoordinated, partly because I'll spend too much time criticising myself and those around me (I can be really judgemental), and mainly because I'm not good at keeping to schedule (work hours are not set - the day ends when everything is done). I did zumba at home, and it fell apart into me dancing like an idiot for an hour - which was awesome. Not sure if that would be appreciated in a class atmosphere.

I like it a lot. You start out a just the bar - no additional weight - and then gradually add from there. If the bar by itself is too heavy to start (a common issue for women new to strength training), there is lots of info online about modifications or other equipment to use until you work your way up to the bar weight. What I really like about Stronglifts is how simple it is - just 5 compound movements - and lots of videos are available online to help you learn the correct form. I also use the free Stronglifts app to keep track of my workouts, so it tells me how much I will lift each time and I don't have to carry around a list or do any calculations in my head.

I do Stronglifts 3x per week, then cardio classes 2-3 times per week on my off days. There are good groups on MFP for both Stronglifts and NRoLFW where you can ask questions or get an idea of what other women are doing with the program. I did a lot of reading on there before I started, which made me feel a lot more prepared.

tkfunkyfrogg · October 2015

Choosing a gym is based on your goals. If you mostly do cardio, don't lift near 60# weights etc, there are cheapo gyms ($10-20). If you want some experienced PT to help you, want classes etc, you are looking at ($30 and above). If money isn't an issue, go for gyms that are nearby your home (or even better your work so you go right before or right after). If you are like me once you get off work and are near home, there is a beacon, a draw, a magnet pulling you ever closer. Once I'm home I'm not going back out

That being said my gym is a mile from home but I signed up with a PT to help me make the final push to lose the 20# and lift heavier (and properly) so it is convenient.

Personal Trainers can call themselves that with little experience and no licensure!! Beware!! Always ask a gym about their PT's and what kind of certifications/experience they have. They should have NASM, ACE, or some letters after their name. They should NOT be offended you asked this either.

niniundlapin · October 2015

Vetticus_3 wrote: »

I was thinking of NRoLFW... but, is Stronglifts 5x5 as good as it sounds?
From what I've read, it sounds ideal. I could do that 3 days a week, and have cardio in between.

I don't like classes. Partly because I feel uncoordinated, partly because I'll spend too much time criticising myself and those around me (I can be really judgemental), and mainly because I'm not good at keeping to schedule (work hours are not set - the day ends when everything is done). I did zumba at home, and it fell apart into me dancing like an idiot for an hour - which was awesome. Not sure if that would be appreciated in a class atmosphere.

Yes I admit feeling the same about group classes, but I guess I was able to ignore those (except schedule conflict) since the benefit I experienced was greater. And plus I hate using machines for cardio because I feel bored easily... I also found myself using other people in class as my motivation. Once a while I saw changes on other regulars who've been to the same classes as me, and I'd feel pumped knowing that I'll have changes on myself eventually (I know this might not make sense and sounds very creepy... I only did it secretly in my mind though...).

Anyway, finding a good plan you like is way more important! I had a hard time finding a good plan for working out at home when I learned going to a gym is not an option, but now I guess I'm doing just fine!

fi_b · October 2015

@Vetticus_3 firstly I have to say I felt as though I was reading an email from sister - you have EXACTLY the same humor, which is awesome. Sorry, just had to say that.

Ok serious stuff. My previous gym (and I only left because I started working on the other side of the country) had all the trainers up on the wall and they had levels. Of course I was curious and it turned out to be a years in the industry thing. Knowing a couple of trainers, the advise is always the same; find someone that has been doing it for a while. This is for a couple of reasons - other than obviously having more experience than a young PT that has just qualified, they wouldn't be able to make a living off training people if they are no good! Feel free to ask how long trainers have been working for.

As for you weight goal and to not end up skinny fat, don't overlook getting your body fat percentage (BF%) checked! And if you're looking at getting a trainer, they will most likely do it for you. I prefer using my BF% as it's more realistic of what is going on especially if you're putting on muscle. There is nothing more disheartening that the scales going up even though you're doing everything you should be doing.

Finally, what is your health worth to you? If spending a bit more means you will actually use the gym, I would do it. No point paying for a gym membership if it won't get used as often. Even think about it in a dollars per visit? The more expensive one is close so you might go 5 days a week, vs the cheaper one where you might only go twice. Which one is actually cheaper per visit?

Good luck, and I hope you find a supportive gym that you absolutely love!

jgnatca · October 2015

I like your goals! Can you get roller blades so you can get more exercise for your chosen sport?

Here's why I am suggesting starting with the goals. When you talk to the gym, tell them you want advice to advance yourself in your chosen sport. Then they will focus on giving you advice for that. The beach-body I think will be a byproduct of your efforts.

As for getting the best deal at a gym, I've used puppy eyes. As in, when I am presented with a quote I clutch my heart, give the sales person my puppy eyes and say I can't possibly pay that much. I put the paper down and get ready to exit the gym. If there are any deals to be made, you'll get it before you exit the door.

Vetticus_3 · October 2015

OMG, I just came from the induction at the expensive gym - and it's so perfect.
It's really quiet in the morning, with a couple of cardio bunnies, and 2 guys lifting AND a girl.
They have those big rope things and a punching bag (oh, I have plans for that punching bag).
It's clean.
It's new.
There's a sauna.
I was asking about doing free weights, and it's something that the trainers do and would help with form.
They knew about stronglift 5x5, and said it was a great place to start and would help with my form - because the person I was talking to was an athlete.
NO PINK WEIGHTS.

I've never been this excited about a gym.

The question is... do I join for a 3 month period to see if this elation will last, or just jump in with a 12 month contract?

jgnatca · October 2015

I believe, lady, that you are in love. I believe in following love.

jessiefrancine · October 2015

Yay! Unless there is a substantial price difference, I would probably do the 3 month period to make sure I'm using it before committing to a full year.

angreed65 · October 2015

We joined a gym today! I'm so excited! We chose based on location, group classes and pool availability. Price was also good. The place is less than a mile away.

new program - new gym - fresh start - help needed

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