Ok, so I went to the gym today and I was completely lost.......

I have joined my local gym for one month, and although I am well used to using the cardio machines, e.g. the treadmill, elliptical, stationary bike etc., when it comes to the weight machines etc. I am completely lost.

At the moment, I am the epitome of 'skinny fat.' The fact that I have become a serious cardio bunny isn't helping the situation at all, in fact it seems to be getting worse.

I went to the gym today with the intention of doing some strength training, but I was utterly baffled by the vast amount of machines and various contraptions. I tried a few, but I felt a bit lost. I did a few arm curls using a 5kg weight, however I had no idea how many to do, or if I was meant to be using a heavier weight. Eventually I just gave up, went to the treadmill and ran 2 miles at a 7% incline, and it was far more satisfying!

Can anyone give me some sort of a guide as to which machines and weights etc. I should be using, how often I should be strength training, etc?

The obvious solution would be to ask a gym instructor, but there rarely, if ever is one in the gym, and when there is one, they are usually very obnoxious. This gym is all I can afford, so there is no chance of going to a friendlier one or anything!

I would really appreciate any advic anyone could offer!

Thank you!

I found this page while browsing

http://caloriecount.about.com/article/partner /strength_training

Maybe it will answer some of your questions.

Hope it helps...

or search the women's health magazine online site for weight training routines.

there are also a few bookes with complete weight training plans in them like "New Rules of Lifting for Women" or Kim Lyons "your body, your life: 12 week program"

You could try the list of beginner weight training programs in this forum's stickies.

And stay away from the machines, free weights will get you better results with less joint pain.

First, are you sure your gym doesn't offer any kind of consultation/assesment when you join?

As far as a simple routine, certainly try the free weights (dumbells and barbells).  It can be intimidating, especially when you are the only female lifting weights, but I know you can handle that! 

Uppper body: Try chest presses, chest flyes, bent-over back rows, lat pulldowns, overhead shoulder presses, lateral shoulder raises, bicep curls, tricep kickbacks or overhead extensions.  You should be able to lift the most weight on the big muscle groups like chest and back.

Lower body: Use the leg press machine, hamstring curl (seated or lying down), knee extension machine and hip adduction/abduction. If your balance is good, add in lunges.  Feel free to load up the weight on the leg press - most women can press their own body weight without difficulty.

As you seem to already know, too much cardio isn't a great idea.  Lifting weights will (1) build muscle (2) raise your metabolism (3) make you look better (4) increase bone density (5) make daily activities easier.

Good luck and happy lifting!

If you just started lifting and your goal is to cut body fat I highly suggest you spend a few hours reading articles on this site:

 http://www.figureathlete.com/archives.do?y=20 08&s=mwaTraining

and pick up a copy of the new rules of lifting for women.  Good luck!

Original Post by morganbclaw:

and pick up a copy of the new rules of lifting for women.  Good luck!

DO THIS!!!

New Rules of Lifting!!! Very easy to understand... exercises are do-able...there is a group on cc that will help with any questions you may have. Good luck!