Don't wander the gym aimlessly!

Since we probably have a lot of new people joining CC for the new year, I thought to chime in with a small bit of advice about approaching the gym for the first time (or returning after a long absence).  It may seem like "Well, duh" kind of advice; but, I don't think many people think though their visits to the gym! So....

Are you just wandering around the gym aimlessly and wondering why your fitness program doesn't seem to be working?  It took me a year to figure this out; so, I thought I'd let you all in on a practical hint on how to increase your chances of being successful at the gym.  

Previously, I was just sort of "winging it" by doing some treadmill or cycle, then maybe randomly picking weight machines to try and then some stretching.  I mean, I sort of had an idea of what I was going for - I had a plan for cardio on these days and weights on those days; but, I had no idea if I was doing the right amount of time, intensity, frequency or variety.  Well duh...

Then, I re-discovered an exercise book I had once bought and lost somewhere in my house. In it were a bunch of sample exercise plans for various body types and goals.  I selected one that fit what I was trying to accomplish. You could probably do the same by going to the library and browsing the shelves or searching fitness websites online. Or, if you can afford it, you may be able to get a custom plan from a personal trainer.

I photocopied the exercise plan/chart I had selected and then photocopied the pictures of the exercises and equipment on the back of the page ('cause I knew I wouldn't remember what a "lat pull-down bar" was and, really, who is going to carry an entire book to the gym?).  The whole thing is about the size of a half sheet of paper, which I fold into half for easy carrying. 

I carry that cheat sheet around the gym with me so that I actually have a PLAN - I'm not just aimlessly picking equipment and guessing at how many reps to do.  I'm the only person I see who actually carries something with them...but I haven't noticed anyone giving me any funny looks. LOL  :)

Since I started doing that, my workouts have improved so much - I actually FEEL like I'm getting somewhere!  I know what heart rate to aim for, how long to do cardio and which combination of weight exercises to plan...it's all on my handy dandy cheat sheet.  

Please don't do what I did and "exercise at random".  If you come up with a professionally recommended plan, you may increase your chances of seeing better results much sooner!

.....Kelly :)

Good advice.  I tend to wander....

Yes, it is good to remember this.  Being focused is what gets results.  Furthermore, there is acutally a  good and a bad way to arrange your exercises.  For example, work large muscle group before small (Chest before triceps or squats before leg extensions). 

I like this post...because I tend to do that on every gym trip (ie: 30 minutes of cardio whatever machine nobody is using and some crunches and I'm done). What book did you use? How many days per week do you weight train? I need to focus more at the gym but I need a starting point.

Great advice!  I work out at home with the book open, but I'd definitely have to do this if I went to the gym.

Original Post by lizzziekins:

I like this post...because I tend to do that on every gym trip (ie: 30 minutes of cardio whatever machine nobody is using and some crunches and I'm done). What book did you use? How many days per week do you weight train? I need to focus more at the gym but I need a starting point.

Oops!  Sorry for not replying earlier...

The book is called, "Fitness for Life Manual" by Matt Roberts.  

http://www.amazon.com/Fitness-Life-DK-Publish ing/dp/0789484234/ref=sr_1_1?ie=UTF8&s=bo oks&qid=1233534330&sr=1-1

I bought it in England in 2003...so I'm not sure if there is a new version out. 

The book has various programs and I picked the fat-loss program.  It calls for three workouts a week each of which includes both weight training and cardio. 

.....Kelly :)