Questions and Goals

Training Beginners
1

I just started working out at my local gym, but I just wander from machine to machine, I have no work out plan, Im 6??2?? and weigh 201.

When I go I usually go in the mornings because I get intimidated by the other people in there, I have had anxiety problems in the past so this isn’t an easy task for me. I find usually no one at all is there in the mornings.

I read the beginners sticky and I don’t know how to do any of these workouts, I have only been doing curls/machines/bench pressing (when my brother comes to spot me). But my brother doesn’t go often and is starting school soon so he won’t be there to help me anymore.

I’m afraid if I attempt one of these lifts, like a squat, I will do it wrong and hurt myself, so I need some direction.

I have drastically changed my eating habits, I only eat lots of protein with vegetables, mainly turkey/tuna/chicken/beef, I no longer eat fast food or drink soda anymore. I only drink water.

My goal is to eventually get into the service, army or air force, haven’t decided yet, by JAN 08. They require a 2 mile run in 12 minutes (?) and around 40+ push ups in 2 mins, those are the things I’m worried about. So I startede jogging every other night.

Before I started lifting I could barely do a pushup, now I can do 20 before I get tired, so I like what I’m seeing so far, but I would like to take it further.

I also noticed after I complete a rep of curls, I will break for a minute or so and attempt them again, but I’m just blown and can’t do anymore and have to lower the weight, and this keeps going on and on.

Sorry for being all over the place but hopefully you can help me

2

Well it sounds like you want to improve both your physical strength and aerobic level.

I would suggest WS4SB here is a link to the program. Joe DeFranco goes through a through explanation on what lifts to perform and set/rep schemes. Here is a link to the program. http://defrancostraining.com/articles/archive/articles_westside.htm

Since you also want to be able to run good once you enter the service, I would suggest running on your off days once or twice a week.

This website www.exrx.net/Lists/PowerExercises.html will give you a short clip of how to perform a squat with good form as well as many other lifts.

Don’t waste your time with personal trainers at your gym, because most of the time they don’t know what they’re talking about. Read as much as you can, and ask as many questions as you need.

Hope this is a start.

-xb

3

Just start practicing the movement with no weight, then maybe a broomstick or piece of pipe, then just the bar. Then add weight gradually. It’s OK to squat 55 pounds the first week so you can get comfortable.

Squatting and deadlifting are very basic and natural human movements - two-year-olds can do them with perfect form. The only reason they seem more intimidating than bench press or curling is that you can move a lot more weight.

Here’s an excellent video about squatting and other lifts by Testosterone contributor Dan John:

http://video.google.com/videoplay?docid=-6529481301858251744

4

I’d second the advice to check exrx, a good site. I’d also recommend getting a book on exercise form. There are many around, maybe even in your library.

You can practice press ups both on the floor and incline (feet up on the bed, chair so your feet are slightly elevated above your head). You don’t really need to bench press if you dont want to. Once you can hit a couple of sets of 40 in both press ups your good for the service, you’ll quickly get the running down too with practice. You could do this an alternate days with the weekend off.

For weight training if you stuck to squats, deadlifts, chinups and overhead presses plus some ab work you’d get strong enough for any service. A couple of sessions a week for 45-60 mins each would be fine. warm up, a warm up set of each and 2-3 working sets

So, get a book on form, practice with an empty bar or broom handle, gain confidence, get the press ups and running down and you wont be worried about the other folks at the gym. Good luck with you goals.

5

Thanks for the responses!

xb100 I will try that program and I looked at www.exrx.net/Lists/PowerExercises.html for all the correct lifts etc. and I feel more confident in trying them now

Dsmolken practicing my movement sounds good also since when I go to the gym not many people are there and I won’t have to worry about anybody else in there

gswork I will try the inclined press up when I can get out 40 regular ones

overall thanks for the links and replies

6

As previous posters have said, start with a broomstick or something light, to get the form down. Then progress to the bar, and slowly add weight as weeks go by and you gain strength.

Proper form is key to lifting weights. Don’t feel that you have to lift heavy weights to fit in. Make sure your form is perfect. It’s better to lift 100 pounds with perfect form than to lift 200 pounds with bad form, and possibly injuring yourself.

Good luck.

7

I second the WS4SB program and looking at everything on DeFranco’s site. One of the best things about that program is that you get to compete with yourself to work on setting a personal record every time you step into the gym, whether it’s by doing the most weight possible (for you) for a couple reps or a bodyweight exercise for a bunch of reps. This can help you get bigger and stronger and also gain some confidence.

As far as your form goes, look at some of those pages and see the exercises done with good form. Also, try to find somebody in your gym who looks like they’re doing them correctly and ask you to give you some tips. Most people who have made good progress in the gym remember where they were when they started and usually will help out a newbie as long as you don’t disrupt their workout.

8

I was practicing squatting and I can’t keep my balance, I always stumble over, the only way I can keep my balance is if I bring my heels up, but then thats doing it wrong

any tips on this?

9

what’s up everyone, i’ve been lifting for about 3 years now (on and off, school gets in the way) and i’ve gained a good amount of weight. currently i am 5’9" and weigh 236 lbs. i want to start to lose the weight that i’ve gained (the weight from fat). does anyone know of any workouts to help me burn the fat or does anyone have any tips on what to do?

10

[quote]mbhatt wrote:
what’s up everyone, i’ve been lifting for about 3 years now (on and off, school gets in the way) and i’ve gained a good amount of weight. currently i am 5’9" and weigh 236 lbs. i want to start to lose the weight that i’ve gained (the weight from fat). does anyone know of any workouts to help me burn the fat or does anyone have any tips on what to do?[/quote]

$1 diet nail a good one it will get you bigger or leaner your choice. Then get consistent with training and diet noit on and off.check out the beginner thread for both diet and training programs and come back with any ?'s

Phill

11

oh yeah, forgot to mention that i’m a vegetarian. so if anyone has any knowlewdge about a good diet to follow or what kind of foods i should eat, that’ll b really helpful too.