EPT
TL Health and Fitness Initiative 2013 - Page 164
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autoexec
United States530 Posts
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SoleSteeler
Canada5446 Posts
I had fuckin' 4 years of a free gym membership in university that I only used (barely) for a few months? I'd kill for that now knowing what I know. Especially with how much even 1 hour in the gym three times a week with a good beginner program can do for a novice... My life would honestly be completely different right now. Instead I spent university ballooning up to 250 pounds and being in terrible, terrible muscle shape. These days I hover between 180-185 and I'm like 5x as strong as when I first started a real barbell program, and look so and feel so much better. If you're a novice and feel not confident... Look up "So you can think you can Bench, So you think you can Squat, So you think you can Dead lift" on youtube and watch and memorize those videos as best as you can. They are excellent instructional videos. Everyone new might not feel too confident for even their first... month, maybe. But once you really get into it there's no stopping you, and all the changes in your life... you'll be hitting yourself for not getting started sooner. | ||
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FFGenerations
7088 Posts
On December 07 2013 10:43 autoexec wrote: Made some stir fry with chicken breast, rice, broccoli, mushrooms, bean sprouts, and water chestnuts with a dash of soy sauce and a tid bit of garlic. Eating clean can't get better tasting! i have selection from this: veg: chopped frozen peppers chopped fresh tomatoes butter filling: chopped chicken or pork or 5-6 egg omlette mix: microwaved chopped potato aka mash potato and/or cheese and/or stir fry chilli sauce its all i eat lately. finish with a banana bag of frozen chopped peppers is £1, best thing ever | ||
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FFGenerations
7088 Posts
On December 07 2013 09:56 Volband wrote: I'm trying to delay it as much as possible, because I know myself, and I would just wander around doing nothing. I'd feel stressed while using a work-out tool with /10 the weight others use, and it'd also make me uneasy. I know if I'm serious in getting a decent body I'll have to do it eventually, but I am so far behind, I hope I can make the first steps by myself without going there. tl;dr : scared as hell from the gym, no confidence adventure mode it. pick some exercises, watch them on youtube, copy. when i went i took printed notes/instructions eg how to squat. i was shit 2 years later so no harm starting asap | ||
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Osmoses
Sweden5302 Posts
On December 07 2013 22:27 FFGenerations wrote: adventure mode it. pick some exercises, watch them on youtube, copy. when i went i took printed notes/instructions eg how to squat. i was shit 2 years later so no harm starting asap Also, if there is some guy next to you lifting way more than you, swole as fuk? Worst reason in the world to increase your own lifts. Don't ever do that. Just stick to the program. edit: don't imitate what he's doing either. | ||
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FFGenerations
7088 Posts
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Volband
Hungary6034 Posts
On December 07 2013 22:27 FFGenerations wrote: i was shit 2 years later so no harm starting asap What do you mean by this?:o I'm convincing some people to join me on this... adventure. That should help. | ||
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lOstHeaven
Canada212 Posts
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GoTuNk!
Chile4591 Posts
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MtlGuitarist97
United States1539 Posts
On December 08 2013 09:47 GoTuNk! wrote: Do people bully each other in US gyms or something? I've benched thousands of time with ppl doing 1/3 of my weight. Spot them and everything. I literally cannot comprehend how the weight room can be even remotely scary, compared to say, any other competitive sport or social event. As much as I hate to say it, that's why Planet Fitness has some popularity. People can be pretty judgmental and considering how overweight a lot of the people are here...I could see why they wouldn't want to go to a real gym. Also, Amazon didn't deliver Becoming a Supple Leopard to the right house, so I have to wait until Monday for it to come  | ||
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Najda
United States3765 Posts
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phyre112
United States3090 Posts
On December 08 2013 09:59 MtlGuitarist97 wrote: As much as I hate to say it, that's why Planet Fitness has some popularity. People can be pretty judgmental and considering how overweight a lot of the people are here...I could see why they wouldn't want to go to a real gym. Also, Amazon didn't deliver Becoming a Supple Leopard to the right house, so I have to wait until Monday for it to come No. Planet fitness is popular because people are insecure and they perceive that everyone at the gym is watching/judging them, when in reality everyone else is probably just concerned with their own workout, and at WORST thinking "good for that guy starting to lift." Also because planet fitness cultivates an atmosphere where it's ok to be lazy, because it gives out free tanning and pizza, and it's cheap overall. It's all marketing. Just go to the gym and get over it. | ||
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Najda
United States3765 Posts
On December 08 2013 11:32 phyre112 wrote: No. Planet fitness is popular because people are insecure and they perceive that everyone at the gym is watching/judging them, when in reality everyone else is probably just concerned with their own workout, and at WORST thinking "good for that guy starting to lift." Also because planet fitness cultivates an atmosphere where it's ok to be lazy, because it gives out free tanning and pizza, and it's cheap overall. It's all marketing. Just go to the gym and get over it. Do they really give out free pizza? | ||
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MtlGuitarist97
United States1539 Posts
On like the first Monday of the month or w/e they do. | ||
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TerransHill
Germany572 Posts
In the past 5-6 years I always started working out for a short time but I never had a workout plan and just kinda fooled around in the gym and kinda lost motivation after a few months/weeks. Didnt really do any sports for the last ~3years. I got a new gym membership 2 weeks ago and started fooling around again but I decided that I want to do it right this time so I asked one of the fitness coaches in the gym and he made me a basic whole-body workout plan for the first 4 weeks: workoutplan: + Show Spoiler + rowing 3x18 benchpress 3x18 triceps with rope 3x12 bicepscurl 3x12 leg press 3x15 spinal extension? 2x12(not sure if i got that translated right) crunch 2x20 trunk rotation 2x20 leg lift 2x20 I will do this 3 times a week. He also adviced me to do some cardo, 5 min warm-up and 25 minutes after workout. I could also do 2 times a week lifting and 1 day extreme cardio but I want to lift everyday when Iam at gym. What do you guys think about it? about me: I got kinda chubby over last 3 years (188 cm/95 kg ;;;;~6'2''/210 pounds) so I want to lose fat and gain muscle to like 88-90kg (198 lbs). I know alot of people think barbells and own body weight are better but I figured it would be easier as a beginner to start off with machines and get to the other stuff later. rough diet plan: oatmeal/fruits in the morning, beef/chicken/fish with noodles, potatoes, vegetables, nuts, eggs at lunch, only protein in the evening. I also dont want to start lifting/diet hardcore, it should be a hobby after all so a burger or pizza from time to time and getting wasted at the weekends should be included. | ||
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NeedsmoreCELLTECH
Netherlands1242 Posts
EDIT: @ TerransHill, do something like Starting Strength or better yet this: http://www.muscleandstrength.com/workouts/jason-blaha-ice-cream-fitness-5x5-novice-workout It'll get you stronger and bigger way faster. That workout scheme you posted above has too many reps, a weird order of exercises and bad exercise selection. | ||
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Eufouria
United Kingdom4425 Posts
On December 08 2013 09:47 GoTuNk! wrote: Do people bully each other in US gyms or something? I've benched thousands of time with ppl doing 1/3 of my weight. Spot them and everything. I literally cannot comprehend how the weight room can be even remotely scary, compared to say, any other competitive sport or social event. I think it probably is based on an anxiety about people judging you, which , now I know how friendly all the serious regulars are, seems rediculous. + Show Spoiler + I remember doing starting strength when I was 16 or 17 and a personal trainer telling me I had an imbalance on my DL and suggesting I correct it by working on my balance with 1 leg dumbell deadlifts (wtf?!). I ended up being too scared to go back and have him see me ignoring his advice... yeah I had pretty bad anxiety issues at 16. Looking back I remember thinking he was big, when anyone could have probably got as big as him in like a year of serious lifting. @Volband anyone who is serious about the gym will be more than happy to help, I'd be wary of advice given at the gym since there's a lot of bad advice given out, even if it's with the best of intentions. So I recommend you double check the advice in this thread and post videos if you need help with form. Just stick to your program, learn the correct form and always use that with appropriate weights, eat lots and get your protein and you'll make progress in no time. On December 08 2013 20:54 TerransHill wrote: I know alot of people think barbells and own body weight are better but I figured it would be easier as a beginner to start off with machines and get to the other stuff later. rough diet plan: oatmeal/fruits in the morning, beef/chicken/fish with noodles, potatoes, vegetables, nuts, eggs at lunch, only protein in the evening. I also dont want to start lifting/diet hardcore, it should be a hobby after all so a burger or pizza from time to time and getting wasted at the weekends should be included. It's the other way round, you should do barbells first to build the stability and when you get more advanced you can add in machine stuff if you like. If you start off on machines, you'll get better at doing the machines but when you pick up a barbell you'll wobble all over the place because you haven't developed the stablising muscles, since the machine was doing the stablising for you. That program is really bad though, it actually makes me kind of angry that someone can call themselves a fitness coach and recommend something like that, is his plan to give you bad advice since gym goers will never pay for a personal trainer if they actually get bigger. Firstly I would recommend you do a progam like stronglifts or starting strength since they'll help you build a solid foundation of strength and you can throw in some assistence work if you want. But if you wanted to do a more full body program the routine he's recommended has way too many reps (if you can do 18 reps you aren't lifting a heavy enough weight to put on muscle) 5 is general considered the "strength" range, 8-12 the "muscle building" range, although you're going to get stronger and build muscle with both rep ranges. Also there's not enough free weight work on that program, I don't know any good beginners bodybuilding programs but if that's what you want to do maybe someone else in this thread knows one. Diet is whatever, as long as you're getting your protein and calories it's fine. And if you're unhappy with fat you're putting on you can always adjust it. | ||
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Volband
Hungary6034 Posts
On December 08 2013 07:15 lOstHeaven wrote: Gym sure is a scary place and I started back in September. I'd rather go when its empty vs busy...waiting for a barbell can be very irritating. Barbell is the last thing I want to do just yet. I think (or just hope) I'm so behind that I can get away with not doing barbell stuff for like ~2 months. Also, I'd feel the most vulnerable doing that. I mean, that's when I'd feel that literally everyone is watching me struggling with some ridiculous weight. On December 08 2013 22:04 Eufouria wrote: @Volband anyone who is serious about the gym will be more than happy to help, I'd be wary of advice given at the gym since there's a lot of bad advice given out, even if it's with the best of intentions. So I recommend you double check the advice in this thread and post videos if you need help with form. Just stick to your program, learn the correct form and always use that with appropriate weights, eat lots and get your protein and you'll make progress in no time. Yes, I started watching some of the suggested vids, but I'll save it after my first gym session. The eating lots part is getting covered - pretty unpleasant though, not to mention how hard it is on my stomach -, but I'm not sure about the protein part. So far (past 2 days) I've been just following the advice "eat. anything. doesn't matter. just eat." advice, but what should I get to satisfy my body's protein needs? I'll need something that doesn't need cooking and not too expensive. (I don't like milk, and while I could force it down on my throat, I'm pretty sure that would be the breakpoint for my stomach, and it would just send everything back) | ||
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Eufouria
United Kingdom4425 Posts
On December 08 2013 22:39 Volband wrote: Barbell is the last thing I want to do just yet. I think (or just hope) I'm so behind that I can get away with not doing barbell stuff for like ~2 months. Also, I'd feel the most vulnerable doing that. I mean, that's when I'd feel that literally everyone is watching me struggling with some ridiculous weight. Yes, I started watching some of the suggested vids, but I'll save it after my first gym session. The eating lots part is getting covered - pretty unpleasant though, not to mention how hard it is on my stomach -, but I'm not sure about the protein part. So far (past 2 days) I've been just following the advice "eat. anything. doesn't matter. just eat." advice, but what should I get to satisfy my body's protein needs? I'll need something that doesn't need cooking and not too expensive. (I don't like milk, and while I could force it down on my throat, I'm pretty sure that would be the breakpoint for my stomach, and it would just send everything back) Honestly nobody cares how much you lift as long as you do it properly, I can't stress that enough. But you won't really start to progress until you use barbells so you should just start now. If you do barbell for a month, or machines for a month and then barbells for a month you'll be at almost exactly the same point. And you'll make progress so quick at the start if you eat and stick your program that you'll quickly reach a point that right now you probably see as strong. Plus your Eastern European bro so you've probably got better muscle building genetics than most people. As for getting protein, if you don't like milk and don't want to cook it's pretty hard. The main sources of protein are dairy, meat and seeds/nuts, but you'd have to eat a lot more nuts & seeds to get the same amount of protein as a chicken breast or a few pints of milk. I think you're going to have to bite the bullet and just cook yourself some meat. Your appetite is small so you're going to have to start off small and work your way up to eating more, I'd recommend eating regularly until your satisfied instead of stuffing your face until you feel sick, because you'll stop enjoying eating if you do that and that'll kill your motivation in the long run. One reason I think you should do the strength routine is that it'll make you really hungry and stuffing your face when your hungry is so much more satisfying than when you're full up. | ||
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Najda
United States3765 Posts
On December 08 2013 22:39 Volband wrote: Barbell is the last thing I want to do just yet. I think (or just hope) I'm so behind that I can get away with not doing barbell stuff for like ~2 months. Also, I'd feel the most vulnerable doing that. I mean, that's when I'd feel that literally everyone is watching me struggling with some ridiculous weight. Beginner programs such as stronglifts an starting strength typically start you out with just the empty bar (45 lbs) for all movements except the deadlift (65 lbs if I remember right?). You will have no trouble with any of the movements with just the empty bar (except maybe OHP). The point of starting light is to teach you the movements you haven't done before, with weights that you can almost definitely move. If, however, you attempt it and it's just too heavy, there are dumbell alternatives you can do with less weight that will carry over to the barbell movements. Typically strength will flow from full body movements down to isolation movements, but going the other way doesn't work nearly as well. In regards to your diet, if you are against cooking, it will make things harder but can still be done. I just hope you like peanutbutter, nuts, and sandwiches. | ||
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