Weight Loss
Moderators: duke3522, devilish_patsy, topanga1485, nycgirl, spoiled_candy, cmillington, coach_k I need some pointers from anyone...
hi, I just started going to the gym and have no idea what i'm doing. any suggestions on how to start working out? I'm only 5"0' and weighing 130lbs. I'm chubby but not that big. any tips on how to lose fats?
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Maybe you could arrange for one of the trainers at your gym to give you some ideas on what machines might be best. They can also make sure you are using the machines correctly. I personally like to do weight training with cardio. Weight training should be done every other day and really will help you lose fat and gain muscle.
I would start out doing maybe a half hour of cardio but not just on one machine. For example- Do the eliptical for 15 min and then run on the treadmill for another 15. On the treadmill I always put it at a slight incline-2.5 and run at speed 5. That works for me. But everyone is different. I personally love cardio and worked my way up to 1 hr of it. However, I don't think 1 hr is necessary. I would also do weight training but not every day. I wouldn't suggest working out your arms and legs the same day with weights because you will be sore. I've heard doing 3 sets of 10 works well and that's what I do. All the weight machines also have instructions but if you have questions the personal trainers are happy to help. The trainers can also show you great ab exercises that work much better than crunches.
By far and away your best bet is to hook up with a trainer. These people are the best source of assistance and information. They will assess what your fitness level is, what your goals are and how you will be most likely to achieve them. Everyone is different. Your nutritional needs will vary too, depending on what type of metabolism you have and what your fitness goals are. If that's too much for you right now, sarah_b's suggestions are good. I'd personally skip the incline, as running uphill can do nasty things to your achilles tendons if you're not careful. Also, try to balance your muscle workouts. For example, alternate a chest exercise with a back exercise, balance biceps with triceps, and so on. The general rule is heavier weights and fewer reps for more strength (bigger muscles), lighter weights and more reps for more endurance but smaller muscles. If you want strength and endurance, try 15 reps with the heaviest weight you can do three or four sets with. (But do go very light to start) There are dozens of different programs for different results. I could go on and on...
Most gyms have an equipment orientation for new members, sometimes they have some group training classes as well. If you can afford to sign up with a personal trainer that will certainly give you a great starting point, I would try and do once a month with the trainer and the rest on your own until you get going.
Start off slow, don't try to get on a level you aren't familiar with. Start with the treadmill and light lifting 3 days a week. Then add more challenges as you get more acustomed to it. Keep challenging yourself but don't overdo it.
I think trainer is the best option to start of, if u cant afford it, try doing partner training. Other and the best way is to read, read and read more i would suggest oxygen magazine for weight training, dont worry you probably wont end up looking like the figure contestants, it will give u a lot of knowledge, anatomy, correct posture, reps, sets etc. I personally do not like fitness magazine coz they have skinny models who look like they have always been skinny and tone up with pilates/yoga type exercises. Ya but main thing is to learn as much as you can, and be consistent, and start of slow, and then increase. There are a lot of programs available on the inet just google, however dont try to spot train, coz u cant tell ur body where to loose fat from first!.. GoodLuck..
If your gym offers any aerobics, kickboxing, pilates, etc. classes, it might be a good idea to sign up for one of those. It helps you add variety, keep things interesting, and it's good to have a scheduled time to work out -- at least, if I don't, sometimes I don't make it to the gym. The added boost of aerobics is that it should incorporate some free weights, which will help you learn how to use those.
it also depends on the type of gym, too. i know at my university gym, you can get credits for circuit weight training classes or resistance classes, which basically shows you how to use the weights and do exercises in the weight rooms. it's like having a personal trainer for free AND school credit :) i highly recommend it! i usually think the weight room is the scariest to get into... the eliptical and treadmills are pretty self-explanatory :)
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