Well I have finally joined the Gym- Help lol !!!
04-06-2009, 09:59 AM
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Well I have finally joined the Gym- Help lol !!!
Well i have just joined Fitness First and as i have no football during the summer months i can really push and get fit for next season.
I am currently 15 st and about 6ft1...i dont look fat ( well i dont think i do) and im sure people on here who have met me will agree, but i would really like to trim down and start to build my arms and stomach muscles.
I have huge legs from playing football so much but i want to get a flat stomach back and also my arms have lost alot of definition so need to get them back.
Problem is i have no idea what to do in the gym or were to start.
Anyone got any ideas or workout plans for a beginner
I am currently 15 st and about 6ft1...i dont look fat ( well i dont think i do) and im sure people on here who have met me will agree, but i would really like to trim down and start to build my arms and stomach muscles.
I have huge legs from playing football so much but i want to get a flat stomach back and also my arms have lost alot of definition so need to get them back.
Problem is i have no idea what to do in the gym or were to start.
Anyone got any ideas or workout plans for a beginner
04-06-2009, 04:18 PM
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Diet is just as important as the gym is. If you want to shape up a bit you need to eat right. Lots of protein (chicken, eggs, fish), lowish amount of carbs (rice/pasta) and some good fats (olive oil/natural peanut butter) will all help bring your BF % down a bit and you will look more defined.
As for losing fat, get on the treadmill, keep your HR at 65-75% of its max. A fast walking pace with a slight incline does the trick. You should be able to hold a conversation when you are doing it - i.e. train in an aerobic state (with oxygen) as opposed to an anerobic state (without oxygen)
If possible train in the am, before eating - this burns reserves rather than the carbs in your last meal - that said, i can't/dont train am and i've done fine.
When lifting weights, go for reps over heavy weights, i.e. dont pickup the biggest weight you can lift, go for a manageable weight but lift it 12+ times each set.
Dont be a poser and neglect to train your legs, no matter how good you think they are - working legs uses more energy and therefor calories than working any other bodypart so get squatting and deadlifting.
I'll post back later if i think of anymore tips but those are what i was told when i started training and they have worked well so far.
Good luck.
As for losing fat, get on the treadmill, keep your HR at 65-75% of its max. A fast walking pace with a slight incline does the trick. You should be able to hold a conversation when you are doing it - i.e. train in an aerobic state (with oxygen) as opposed to an anerobic state (without oxygen)
If possible train in the am, before eating - this burns reserves rather than the carbs in your last meal - that said, i can't/dont train am and i've done fine.
When lifting weights, go for reps over heavy weights, i.e. dont pickup the biggest weight you can lift, go for a manageable weight but lift it 12+ times each set.
Dont be a poser and neglect to train your legs, no matter how good you think they are - working legs uses more energy and therefor calories than working any other bodypart so get squatting and deadlifting.
I'll post back later if i think of anymore tips but those are what i was told when i started training and they have worked well so far.
Good luck.
05-06-2009, 10:47 AM
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Keep with it bud!! The gym can get a bit boring as sometimes you wont see great results, but all in good time!!
As said above from Coldo.... Keep your diet clean and full of protien. Get yourself a good multi-vit and aim to be eating 220g of protien per day. You can get protien supp's from most health food shops. Eggs, chciken, steak, turkey, mince, peanuts, milk are all good sources of protien. Also eat every 3 hours.
Once in the gym stick to the basics!! Squats, deadlifts, bench press, dips, chins, rows....... These are the main builders. Dont be fooled by looking at some flash machine.....keep with the free weights. If you feel faint or slightly sick sit down for 5 mins and drink some water, fairly common to feel a bit yuk after going heavy on the basics.
Eat well, sleep 8-9 hours a night, train 3-4 times a week spending no more than 45 mins in the gym...... You get all these right and you will grow fast!! Most important though...... Keep eating as much protien as you can!!
As said above from Coldo.... Keep your diet clean and full of protien. Get yourself a good multi-vit and aim to be eating 220g of protien per day. You can get protien supp's from most health food shops. Eggs, chciken, steak, turkey, mince, peanuts, milk are all good sources of protien. Also eat every 3 hours.
Once in the gym stick to the basics!! Squats, deadlifts, bench press, dips, chins, rows....... These are the main builders. Dont be fooled by looking at some flash machine.....keep with the free weights. If you feel faint or slightly sick sit down for 5 mins and drink some water, fairly common to feel a bit yuk after going heavy on the basics.
Eat well, sleep 8-9 hours a night, train 3-4 times a week spending no more than 45 mins in the gym...... You get all these right and you will grow fast!! Most important though...... Keep eating as much protien as you can!!
07-06-2009, 09:58 PM
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True bud.
Behind the neck press's. A few trainers in gyms will tell you not to do these. Basically its because its an un-naturual movement and a few have had injuries from it. See how you get on with them. Start with just a barbell with no weights and do 1 set of 6 reps. In the end you will be pushing 60kg and be on the way to some ultra big and sculptured shoulders!
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07-06-2009, 10:08 PM
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True bud.
Behind the neck press's. A few trainers in gyms will tell you not to do these. Basically its because its an un-naturual movement and a few have had injuries from it. See how you get on with them. Start with just a barbell with no weights and do 1 set of 6 reps. In the end you will be pushing 60kg and be on the way to some ultra big and sculptured shoulders!
Behind the neck press's. A few trainers in gyms will tell you not to do these. Basically its because its an un-naturual movement and a few have had injuries from it. See how you get on with them. Start with just a barbell with no weights and do 1 set of 6 reps. In the end you will be pushing 60kg and be on the way to some ultra big and sculptured shoulders!
Sorry to hi-jack slightly - but do you do these standing? or seated on the smith machine? Also, how low should you bring your elbows? 90degrees or bring the bar right down to touch your shoulders?
08-06-2009, 01:01 AM
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My trainer has me doing them seated on a smith machine. I kinda' hate them but I can see they are good. When I get stronger I will be moved onto the seated bar I think. I have seen people do them standing also.
Benni.
Benni.
Last edited by Benni; 08-06-2009 at 01:07 AM.
08-06-2009, 01:03 AM
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Some videos for you, Coldo.
http://www.youtube.com/watch?v=g5wF6...eature=related
http://www.youtube.com/watch?v=xZj0S...eature=related
Benni.
http://www.youtube.com/watch?v=g5wF6...eature=related
http://www.youtube.com/watch?v=xZj0S...eature=related
Benni.
08-06-2009, 06:07 AM
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I do them standing with barbell. Good to keep with Smith machine whilst seated until you feel comfortable, maybe 8-10 weeks then go for the barbell whilst standing. You should be able to feel your shoulders burn, always a good sign something is working!
15-06-2009, 10:51 PM
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im 17 and 6ft and 15st,
do all the big muscle groups once aweek n small ones twice aweek,and stay with 3-4 exercises per muscle group and 8-10 reps per exersize, this is wat i do..
monday: triceps - shoulders
tuesday: back
wednesday: biceps - forarms
thursday: chest
friday: triceps - biceps - forarms
saturday: legs
and just eat 7-9 meals a day with over 300g of protein and 600g of carbs a day and you will soon start building muscle.
do all the big muscle groups once aweek n small ones twice aweek,and stay with 3-4 exercises per muscle group and 8-10 reps per exersize, this is wat i do..
monday: triceps - shoulders
tuesday: back
wednesday: biceps - forarms
thursday: chest
friday: triceps - biceps - forarms
saturday: legs
and just eat 7-9 meals a day with over 300g of protein and 600g of carbs a day and you will soon start building muscle.
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