New to the gym

[cv01jw]

Apologies if this is a repeatedly asked question - I have done a search and couldn't find anything obvious.

I am just about to turn 31 and feel it is about time I started to look after myself a bit. Currently I spend all day sat at a desk, go home, get the kids to bed, and then sit and watch the tv. Weekends are a bit more active, but nothing more than a walk.

I have a couple of months of heavily discounted gym membership to run until April and would really like to give it a good go, but until my induction on Sunday I had never even set foot in a gym, let along used one.

My first question (there will undoubtedly be more) is about timing when I go. I have two options:

1. Get up and get there when they open at 6.30am. I can then spend 30-40 minutes there and still be at work for 8.00.

2. Go once the kids are tucked up in bed. This would mean getting there at about 7.45pm, and I would have to be out by 9.00 as that is when the gym closes.

My main query is when to fit eating around either of these times. I assume it will not be good for me to get up and go straight to the gym without breakfast, but also assume that if I eat it would be sensible to leave it a while before exercising?

Similarly, if I go on an evening, is it recommended to eat first or hold off the evening meal until 9.30 or so?

Any advice or recommendations would be appreciated.

Thanks.

[944fan]

It mostly about what suits you and feels comftable. It also depends on what you are doing at the gym. If you are going to do some high impact cardio or a lot of running I would have breakfast after the gym. If you are going to have it before you need a decnt gap between eating it and working out, otherwise you will get stomach cramps. You will have enough energy stored in your muscles to workout pre-breakfast, unless you plan on running a marathon. If you do want to eat before stick to something simple and small like a banana.

If you can manage to get up at the time in the morning I would go for that. personally for me by the time I have got home after a day at work, and put the kids to bed I cannot be bothered to go to them gym or for a run then. Eating is harder in the evening, again you need a gap between eating, if you eat after the gym you maybe going to bed with a full stomach which wont be comftable.

Try out some variations and see what you find best.

[theshrew]

I used to go at night and didnt like eating much for tea id have it later when id finnished.

Now i go early in the morning just have a quick brew before i go out then eat when i get to work.

[Centurion07]

As you'll find with any thread asking for advice, you'll get people advocating either end of the spectrum regarding eating/exercising. Try your suggestions out for yourself & go with what works best for you.

[muon]

cv01jw said:

Apologies if this is a repeatedly asked question - I have done a search and couldn't find anything obvious.

I am just about to turn 31 and feel it is about time I started to look after myself a bit. Currently I spend all day sat at a desk, go home, get the kids to bed, and then sit and watch the tv. Weekends are a bit more active, but nothing more than a walk.

I have a couple of months of heavily discounted gym membership to run until April and would really like to give it a good go, but until my induction on Sunday I had never even set foot in a gym, let along used one.

My first question (there will undoubtedly be more) is about timing when I go. I have two options:

1. Get up and get there when they open at 6.30am. I can then spend 30-40 minutes there and still be at work for 8.00.

2. Go once the kids are tucked up in bed. This would mean getting there at about 7.45pm, and I would have to be out by 9.00 as that is when the gym closes.

My main query is when to fit eating around either of these times. I assume it will not be good for me to get up and go straight to the gym without breakfast, but also assume that if I eat it would be sensible to leave it a while before exercising?

Similarly, if I go on an evening, is it recommended to eat first or hold off the evening meal until 9.30 or so?

Any advice or recommendations would be appreciated.

Thanks.

First of all, god damn I need to get off these forums!

Most people have 9-5’s who go to the gym, unless you’re fortunate like some of my mates so they get to go to the gym in hours where it’s much more empty but whatever, you adapt and do what you can. Obviously work and your kids are a priority, however, to make the gym a habit for you and to reap to most benefits it must also become a priority for you.

I work a 9-5.30 job and work around 1hr 30mins from home. So my time is also limited somewhat.

I am not a morning person so I get to the gym around about the same time as one of your options (7.45pm) and I am often not home until around 9.30pm. By the time I’ve put my dinner on, taken out my washing etc I’m not sitting down eating until at the earliest, 10pm but more than likely 10.30-11pm.

What are your goals?

Please, whatever anyone tells you, eating time DOES NOT MATTER. That goes the same for carbs, proteins and fats. If you work out at 7.45pm and home just after 9pm then you eat a decent meal (depending on what you’ve had earlier that day). Whatever anyone tells you, carbs don’t automatically turn into fat after a certain time in the evening… it’s bullst that gets banded around way too much.

I do get tired in the evenings so before I go to the gym I will maybe have a spoonful of peanut butter or some PB on wholegrain and a sugar free energy drink before I go.

It’s like anything when trying to change your routine; it will feel strange at first, but give it a few months, stick with it and it will soon be the norm for you.

Also, from when I first started and the people I know, don’t be afraid to ask the more experienced guys in the gym for advice. I am not tarring all PT’s with the same brush (I am good friends with a couple) but most of the advice that’s been useful for me has been from gym members when I started off.

Yes there are many ways to skin a cat, but just remember, there’s also a lot of bullst people will spout (incl PT’s) and at the end of the day as long as you are achieving your goals, having fun and feeling better about yourself then that’s all that matters.

Good luck and enjoy it.

[cv01jw]

Thanks for the replies.

Talking through timings etc with SWMBO I am going to give morning sessions a go for a couple of weeks - I should be able to get 30-35 minutes in the gym each morning doing this.

Out of interest, I popped in last night at 8pm and it was packed - would have to wait to get anything.

Conversely, I went this morning for my first workout and it was nice and quiet - about 6 people in.

[amare32]

Agree that you need to give things a try and see what works best for you. If you're just starting, a good mix of circuits weights with some cardio in the first few weeks would be a good start.

Once you've got your body accustomed to some resistance training and got used to some cardio then incorporate a good mix of compounds weight exercises like Squats, deadlifts, bench presses, pull ups, press ups, burpees and leg press. These compound exercises recruits most of your muscles over your body. 30/40 mins for 2/3 sessions a week would be good progression. Up your cardio intensity as your areobic/lung capacity increases too.

[cv01jw]

amare32 said:

If you're just starting, a good mix of circuits weights with some cardio in the first few weeks would be a good start.

Cut & paste from my post in the What Have You Done Today thread:

First ever time at the gym this morning!

I have about 30-35 minutes in there before I need to head off to work, and tried this:

5 minutes warm up on treadmill at 6.5mph (brisk walk for me), with incline at 6 (degrees I assume?)

5 minutes on cross trainer

5 minutes on hand cycle (is this the correct name?)

3 sets on a leg extension machine

3 sets on a leg curl machine

3 sets on a leg press machine

5 minute warm down on treadmill at 4.5mph

I plan to alternate between two routines, with the second being

5 minutes warm up on treadmill at 6.5mph with incline at 6

5 minutes on cross trainer

5 minutes on seated cycle

3 sets on a lateral pull down machine

3 sets on a chest press machine

3 sets on a shoulder press machine

5 minute warm down on treadmill at 4.5mph

My theory is this should be a reasonable all round routine to get my general fitness up over the next 8 weeks, when I can start targeting specific areas if needed.

[turbolucie]

I feel awful if I exercise first thing, so I go in the evening. I eat when I get home from uni, at about 6pm, then go to the gym at about 8. Any less than about two hours between eating and exercises and I get an awful stitch even just walking to the gym. See what suits you.

[pilchardthecat]

cv01jw said:

Cut & paste from my post in the What Have You Done Today thread:

First ever time at the gym this morning!

I have about 30-35 minutes in there before I need to head off to work, and tried this:

5 minutes warm up on treadmill at 6.5mph (brisk walk for me), with incline at 6 (degrees I assume?)

5 minutes on cross trainer

5 minutes on hand cycle (is this the correct name?)

3 sets on a leg extension machine

3 sets on a leg curl machine

3 sets on a leg press machine

5 minute warm down on treadmill at 4.5mph

I plan to alternate between two routines, with the second being

5 minutes warm up on treadmill at 6.5mph with incline at 6

5 minutes on cross trainer

5 minutes on seated cycle

3 sets on a lateral pull down machine

3 sets on a chest press machine

3 sets on a shoulder press machine

5 minute warm down on treadmill at 4.5mph

My theory is this should be a reasonable all round routine to get my general fitness up over the next 8 weeks, when I can start targeting specific areas if needed.

Or you could save yourself vast amounts of time and do compound movements instead

3 sets of barbell squats is better in every conceivable way than 9 sets of leg-isolation work (3 sets on a leg extension machine) + (3 sets on a leg curl machine) + (3 sets on a leg press machine) for example