Joining the gym, need a plan
Discussion
Looking to join the local DW gym in Bury in the next week or so. Work in an office enviroment sat down all day and do very little physical excercise currently. Aside from a swim 4-5 mornings a week does anybody have any guidance as to what plans I should be considering for after work workouts to ease myself into it.
Thanks
Thanks
theshrew said:
To get fitterbetter at cardio stuff you wanna do cardio stuff. Running, rowing and x trainer etc
EFAOp - getting fitter is still an extremely ambiguous goal. Do you play a sport, do you have a physique you would like to mimic, has a Dr. recommended getting fitter to you for a specific reason?
You touch upon wanting to add some bulk, but not too much. I would suggest having a suitable resistance plan put together for yourself. Almost any other goal can be achieved after you have laid down a few months of resistance training.
Tris
The gym will have an instructor there who you can chat to. They'll put together a regime for you which would be a mix of cardio vascular sessions and resistance / free weights around a weekly program. It all depends on your current fitness levels, your goals, your shape and the amount of time you can commit. There's a big difference in training 3 x a week for an hour at a time and training 5-6 times a week for an hour or two at a time.
GranderTransit said:
EFA
Op - getting fitter is still an extremely ambiguous goal. Do you play a sport, do you have a physique you would like to mimic, has a Dr. recommended getting fitter to you for a specific reason?
You touch upon wanting to add some bulk, but not too much. I would suggest having a suitable resistance plan put together for yourself. Almost any other goal can be achieved after you have laid down a few months of resistance training.
Tris
Don't play sports at present I just want to lose some weight and tone up a bit. Op - getting fitter is still an extremely ambiguous goal. Do you play a sport, do you have a physique you would like to mimic, has a Dr. recommended getting fitter to you for a specific reason?
You touch upon wanting to add some bulk, but not too much. I would suggest having a suitable resistance plan put together for yourself. Almost any other goal can be achieved after you have laid down a few months of resistance training.
Tris
alfa pint said:
The gym will have an instructor there who you can chat to. They'll put together a regime for you which would be a mix of cardio vascular sessions and resistance / free weights around a weekly program. It all depends on your current fitness levels, your goals, your shape and the amount of time you can commit. There's a big difference in training 3 x a week for an hour at a time and training 5-6 times a week for an hour or two at a time.
Will chat to the instructor there and see what they say but wanted to go in with a bit of knowledge before hand.Drop me an email if you want a few different plans sending accross.
If you are new to the gym, then a few personal training session will be benificial as it will boost your confidence and knowledge.
If you can get two months of regular visits under your belt then look to start targeting particular areas.
My personal preference has always been free weights, I am 5,8 and a slim build ( with a beer belly!) so don't lift any heavy weights.
A usual session for me is 15 min warm up, I skip for 3 min then do press ups squats and sit ups 30 sec each then rest for 30 sec. This is done three times then I move onto weights,
This could be done on machines instead, again my advice is what you are most comfortable with.
You should aim to complete six exercises in each session, as a guide I would start of doing reps of 15, for three sets increasing or decreasing the weight each time so that the last four reps are difficult.
I tend to do one pushing exercise followed by a pulling exercise. For example barbell press followed by sit down cable pull.
If done correctly your session should take 45 min
I then cool Down with a swim of 10 to 15 lengths.
The best thing you can do is go, confidence will build through time and your fitness and strength will improve, the main thing is to make sure you don't injure yourself and take it steady.
Three months and you will feel the difference
If you are new to the gym, then a few personal training session will be benificial as it will boost your confidence and knowledge.
If you can get two months of regular visits under your belt then look to start targeting particular areas.
My personal preference has always been free weights, I am 5,8 and a slim build ( with a beer belly!) so don't lift any heavy weights.
A usual session for me is 15 min warm up, I skip for 3 min then do press ups squats and sit ups 30 sec each then rest for 30 sec. This is done three times then I move onto weights,
This could be done on machines instead, again my advice is what you are most comfortable with.
You should aim to complete six exercises in each session, as a guide I would start of doing reps of 15, for three sets increasing or decreasing the weight each time so that the last four reps are difficult.
I tend to do one pushing exercise followed by a pulling exercise. For example barbell press followed by sit down cable pull.
If done correctly your session should take 45 min
I then cool Down with a swim of 10 to 15 lengths.
The best thing you can do is go, confidence will build through time and your fitness and strength will improve, the main thing is to make sure you don't injure yourself and take it steady.
Three months and you will feel the difference
gobs
te said:
te said: Drop me an email if you want a few different plans sending accross.
If you are new to the gym, then a few personal training session will be benificial as it will boost your confidence and knowledge.
If you can get two months of regular visits under your belt then look to start targeting particular areas.
My personal preference has always been free weights, I am 5,8 and a slim build ( with a beer belly!) so don't lift any heavy weights.
A usual session for me is 15 min warm up, I skip for 3 min then do press ups squats and sit ups 30 sec each then rest for 30 sec. This is done three times then I move onto weights,
This could be done on machines instead, again my advice is what you are most comfortable with.
You should aim to complete six exercises in each session, as a guide I would start of doing reps of 15, for three sets increasing or decreasing the weight each time so that the last four reps are difficult.
I tend to do one pushing exercise followed by a pulling exercise. For example barbell press followed by sit down cable pull.
If done correctly your session should take 45 min
I then cool Down with a swim of 10 to 15 lengths.
The best thing you can do is go, confidence will build through time and your fitness and strength will improve, the main thing is to make sure you don't injure yourself and take it steady.
Three months and you will feel the difference
Brilliant, thats the kind of thing I'm looking for. Will drop you an email as well. Thanks If you are new to the gym, then a few personal training session will be benificial as it will boost your confidence and knowledge.
If you can get two months of regular visits under your belt then look to start targeting particular areas.
My personal preference has always been free weights, I am 5,8 and a slim build ( with a beer belly!) so don't lift any heavy weights.
A usual session for me is 15 min warm up, I skip for 3 min then do press ups squats and sit ups 30 sec each then rest for 30 sec. This is done three times then I move onto weights,
This could be done on machines instead, again my advice is what you are most comfortable with.
You should aim to complete six exercises in each session, as a guide I would start of doing reps of 15, for three sets increasing or decreasing the weight each time so that the last four reps are difficult.
I tend to do one pushing exercise followed by a pulling exercise. For example barbell press followed by sit down cable pull.
If done correctly your session should take 45 min
I then cool Down with a swim of 10 to 15 lengths.
The best thing you can do is go, confidence will build through time and your fitness and strength will improve, the main thing is to make sure you don't injure yourself and take it steady.
Three months and you will feel the difference
I'd really look at www.bodybuilding.com
Don't be put off by the name, load of useful workouts and training programmes depending what you want.
Very good and give you a goal what to do!
Just a thought.
Don't be put off by the name, load of useful workouts and training programmes depending what you want.
Very good and give you a goal what to do!
Just a thought.
Drop me an email if you want a few different plans sending accross.
If you are new to the gym, then a few personal training session will be benificial as it will boost your confidence and knowledge.
If you can get two months of regular visits under your belt then look to start targeting particular areas.
My personal preference has always been free weights, I am 5,8 and a slim build ( with a beer belly!) so don't lift any heavy weights.
A usual session for me is 15 min warm up, I skip for 3 min then do press ups squats and sit ups 30 sec each then rest for 30 sec. This is done three times then I move onto weights,
This could be done on machines instead, again my advice is what you are most comfortable with.
You should aim to complete six exercises in each session, as a guide I would start of doing reps of 15, for three sets increasing or decreasing the weight each time so that the last four reps are difficult.
I tend to do one pushing exercise followed by a pulling exercise. For example barbell press followed by sit down cable pull.
If done correctly your session should take 45 min
I then cool Down with a swim of 10 to 15 lengths.
The best thing you can do is go, confidence will build through time and your fitness and strength will improve, the main thing is to make sure you don't injure yourself and take it steady.
Three months and you will feel the difference
If you are new to the gym, then a few personal training session will be benificial as it will boost your confidence and knowledge.
If you can get two months of regular visits under your belt then look to start targeting particular areas.
My personal preference has always been free weights, I am 5,8 and a slim build ( with a beer belly!) so don't lift any heavy weights.
A usual session for me is 15 min warm up, I skip for 3 min then do press ups squats and sit ups 30 sec each then rest for 30 sec. This is done three times then I move onto weights,
This could be done on machines instead, again my advice is what you are most comfortable with.
You should aim to complete six exercises in each session, as a guide I would start of doing reps of 15, for three sets increasing or decreasing the weight each time so that the last four reps are difficult.
I tend to do one pushing exercise followed by a pulling exercise. For example barbell press followed by sit down cable pull.
If done correctly your session should take 45 min
I then cool Down with a swim of 10 to 15 lengths.
The best thing you can do is go, confidence will build through time and your fitness and strength will improve, the main thing is to make sure you don't injure yourself and take it steady.
Three months and you will feel the difference
Echo echo echo. :P
Personally my advice is to read this in its entirety:
http://4chanfit.wikia.com/wiki/Harsh%27s_Worksheet...
It's pretty comprehensive but well worth reading.
Personally my advice is to read this in its entirety:
http://4chanfit.wikia.com/wiki/Harsh%27s_Worksheet...
It's pretty comprehensive but well worth reading.
Frankeh said:
Echo echo echo. :P
Personally my advice is to read this in its entirety:
http://4chanfit.wikia.com/wiki/Harsh%27s_Worksheet...
It's pretty comprehensive but well worth reading.
Agree that's a good read. Be wary of PTs in most gyms, many don't know anything about training or building an impressive physique.Personally my advice is to read this in its entirety:
http://4chanfit.wikia.com/wiki/Harsh%27s_Worksheet...
It's pretty comprehensive but well worth reading.
Frankeh said:
Why 15 reps, out of interest? I've never heard anyone recommend that number of reps before.
It's usually 5-12.
It's more of a cardio work out, also the main benifit is a lower weight will give more control so you can concentrate on technique and there is less chance of injury.It's usually 5-12.
There is no right or wrong number of reps, I have found that 15 works for me when I am getting back into training after a break.
My physio terrorist recommends 3 x 15 as part of a rehab routine, but those reps tend to be negative.
Otherwise, less reps for strength, more reps for endurance as a very basic rule of thumb. Hence 4x10 and 5x5 routines for bodybuilders and 4 x 50 for endurance stuff.
A general 3 x 12 with lots of effort on the last 2 reps is supposed to be a pretty good jack of all trades session.
Otherwise, less reps for strength, more reps for endurance as a very basic rule of thumb. Hence 4x10 and 5x5 routines for bodybuilders and 4 x 50 for endurance stuff.
A general 3 x 12 with lots of effort on the last 2 reps is supposed to be a pretty good jack of all trades session.
Having worked out for years, the best thing I've ever found is Crossfit.
See here - www.crossfit.com
It's completely scaled to your current fitness level. It's based around the concept that fitness doesn't just include strength and endurance.
I've been training for years with weights and just doing normal cardio training. What's happened since starting Crossfit last summer is that my 'fitness' has improved in all those areas.
I have gone from a plateau of around 100kg in any exercise to a 190kg deadlift, 145kg back squat and a 110kg Bench. Hell, I can Snatch nearly 100kg now!
I can run faster and longer. I am constantly challenged. Every workout DESTROYS me still. I love it so much.
Diet has been Paleo, so eating like a caveman. Now switching over to Carb Backloading, which looks controversial, but FUN! Donuts, Pizza and Ben & Jerrys post workout
There are loads of Crossfit 'boxes' popping up all over the UK, and a quick google shows there is one in Bury St Edmunds (That's what you meant by bury right?)
Anyway - check it out.
The place where you do crossfit is a 'Box'... call it a Gym at your peril
Also, I find that a daily look at www.mobilitywod.com really helps me out too
See here - www.crossfit.com
It's completely scaled to your current fitness level. It's based around the concept that fitness doesn't just include strength and endurance.
Crossfit said:
CrossFit is a strength and conditioning program that combines weightlifting, sprinting, gymnastics, powerlifting, and rowing.
CrossFit contends that a person is as fit as they are proficient in each of ten general physical skills: cardiovascular/respiratory endurance, stamina, strength, flexibility, power, speed, agility, balance, coordination, and accuracy. It defines fitness as "increased work capacity across broad time and modal domains."
The CrossFit program consists of “constantly varied, high intensity, functional movement."
CrossFit athletes run, row, jump rope, climb rope and carry odd objects. CrossFit athletes also use dumbbells, gymnastics rings, pull-up bars, kettlebells, and many bodyweight exercises. CrossFit has over 3,000 affiliate gyms worldwide and is used by many fire departments, law enforcement agencies, and military organizations including the Canadian Forces, and the Royal Danish Life Guards.
It's completely competitive and a total beginner can go toe-to-toe with an absolute firebreather!CrossFit contends that a person is as fit as they are proficient in each of ten general physical skills: cardiovascular/respiratory endurance, stamina, strength, flexibility, power, speed, agility, balance, coordination, and accuracy. It defines fitness as "increased work capacity across broad time and modal domains."
The CrossFit program consists of “constantly varied, high intensity, functional movement."
CrossFit athletes run, row, jump rope, climb rope and carry odd objects. CrossFit athletes also use dumbbells, gymnastics rings, pull-up bars, kettlebells, and many bodyweight exercises. CrossFit has over 3,000 affiliate gyms worldwide and is used by many fire departments, law enforcement agencies, and military organizations including the Canadian Forces, and the Royal Danish Life Guards.
I've been training for years with weights and just doing normal cardio training. What's happened since starting Crossfit last summer is that my 'fitness' has improved in all those areas.
I have gone from a plateau of around 100kg in any exercise to a 190kg deadlift, 145kg back squat and a 110kg Bench. Hell, I can Snatch nearly 100kg now!
I can run faster and longer. I am constantly challenged. Every workout DESTROYS me still. I love it so much.
Diet has been Paleo, so eating like a caveman. Now switching over to Carb Backloading, which looks controversial, but FUN! Donuts, Pizza and Ben & Jerrys post workout
There are loads of Crossfit 'boxes' popping up all over the UK, and a quick google shows there is one in Bury St Edmunds (That's what you meant by bury right?)
Anyway - check it out.
The place where you do crossfit is a 'Box'... call it a Gym at your peril
Also, I find that a daily look at www.mobilitywod.com really helps me out too
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