Joining the gym tomorrow HELP

ashesfromfire
ashesfromfire Posts: 867 Member
in Fitness and Exercise
Hey loves,

I'm joining the gym tomorrow, but I dont want to go in without a plan. I want to lose weight, build functional strength, and get a nice squat booty. Can anyone recommend a good (free :'( ) workout plan? I'm hella out of shape, so something appropriate for people with the mobility, flexibility, and sex appeal of a slug, please <3

Replies

  • Blonde_Runner615
    Blonde_Runner615 Posts: 16 Member
    manageable goals are key. start with stretching. Stretch, stretch, stretch, lady.

    then start with "running 1 mile." you may need to walk/run/walk/run. do this every time you go to the gym. one day you'll run the whole thing.

    flexibility- I recommend 30 Days Yoga with Adriene on Youtube. It's free, and she's a positive and calming influence.

    Stairmaster - start small. if you can only do 5 minutes, just do 5 minutes.

    resistance training machines - learn how to use them, do 3 sets of 15. set them at a weight you can actually complete the workout using. you'll get stronger.

    #1 advice - set small goals. achieve a goal, set it a little further.
    #2 advice - stay encouraged. the positive changes matter and are not undone by other actions we take, like eating food or taking a rest day.
    #3 advice - change things up. if you're bored easily, do 5 min stairmaster, 5 min rowing, 5 min running, 3 sets biceps, 5 min bike, 3 sets leg press .... you get the idea
  • Blonde_Runner615
    Blonde_Runner615 Posts: 16 Member
    and remember, losing weight is about eating less. basically nothing we do at the gym helps us lose weight because working out gives us the hungers. forget what anyone says about raising your metabolism with working out, being able to eat more because you're gaining muscle... that's for like, Michael Phelps. chicks like us... gym to tone, eat less to lose. I am a shining example of how you won't lose weight if you work out a ton and still eat like an adult human
  • Avidkeo
    Avidkeo Posts: 3,206 Member
    Do you have the chance of seeing a trainer? Every gym I've ever been to has an intro with a trainer,where you discuss goals. They write a program and teach you how to use it,and the equipment safely. If this is not part of your membership, pay to see one,even if only for 2 sessions. You want to give yourself the best start possible - which means learning how to use the equipment and do the exercises safely.

    Good luck!
  • ashesfromfire
    ashesfromfire Posts: 867 Member
    Blonde_Runner615 wrote: »
    manageable goals are key. start with stretching. Stretch, stretch, stretch, lady.

    then start with "running 1 mile." you may need to walk/run/walk/run. do this every time you go to the gym. one day you'll run the whole thing.

    flexibility- I recommend 30 Days Yoga with Adriene on Youtube. It's free, and she's a positive and calming influence.

    Stairmaster - start small. if you can only do 5 minutes, just do 5 minutes.

    resistance training machines - learn how to use them, do 3 sets of 15. set them at a weight you can actually complete the workout using. you'll get stronger.

    #1 advice - set small goals. achieve a goal, set it a little further.
    #2 advice - stay encouraged. the positive changes matter and are not undone by other actions we take, like eating food or taking a rest day.
    #3 advice - change things up. if you're bored easily, do 5 min stairmaster, 5 min rowing, 5 min running, 3 sets biceps, 5 min bike, 3 sets leg press .... you get the idea

    Thank you! I'd really like to build up my mile time! What kind of small goals do you set for yourself?
  • steveko89
    steveko89 Posts: 2,223 Member
    There's a well-regarded strength program floating around called StrongCurves. Developed by Bret Contreras, geared for women and very leg/glute focused, which sounds right up your alley. My understanding is there are different versions and/or modifications that can be substituted for the appropriate skill and training level, which also makes the program very progression-friendly. I believe it is book or e-book-based but the meat of the program and workout templates can be found for free with some googling. I also think there's a sub-reddit dedicated to it.

    Good Luck!
  • pondee629
    pondee629 Posts: 2,469 Member
    Do an internet search for beginning weight plans/beginning gym plans et al. Pick one and try it. If you like it, continue; if not, find another. StrongLifts 5x5, StrongCurves, are two places to start. There should be a trainer at the gym you joined, they, the gym personnel should give you a tour and a starting routine.
  • joemac1988
    joemac1988 Posts: 1,021 Member
    ashesfromfire wrote: »
    Hey loves,

    I'm joining the gym tomorrow, but I dont want to go in without a plan. I want to lose weight, build functional strength, and get a nice squat booty. Can anyone recommend a good (free :'( ) workout plan? I'm hella out of shape, so something appropriate for people with the mobility, flexibility, and sex appeal of a slug, please <3

    Awesome! Check out bodybuilding.com's Body Space app. Create an account and theres all sorts of workouts to keep you motivated.
  • 23rochelle23
    23rochelle23 Posts: 269 Member
    I personally love weights
    I do a HIIT Tabata style warm up (20sec @100%, 10sec break x8 so 4min total - I want to vomit or die afterward but I hate cardio so I’d rather kill myself for 4 min than do steady state cardio and there seems to be good benefits from it)
    Then weights
    One day legs
    Next day shoulders/chest/lats/traps
    Next day abs and back
    Next day arms

    I am loving the strength and improvements with weights and when you first start you can get some great improvements

    I think my diary is open and I’ve just started logging notes of what my exercise is so feel free to have a look

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