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I used to go gym wen i was about 15/16, they have trainers there who can advice you and tell u what you should be doin to achieve wat u want to achieve. i think u should talk to them. wat gym do u go to btw?
Reply 2
David Lloyds
Yea, it would entirely depend on your height and build like lessthanthree said.

Dont start off with the heaviest weights! (unless you can handle them :confused: ) Start easy with the lighter ones, get used to the equipment and slowly work your way up.

Ask, what are you going the gym for? If your going to get more upper body strength, then work out on weights relevant to that, etc. Sorry i cant be much more help, i personally dont use a gym, rather more natural things such as jogging, and climbing.
Reply 4
look here

http://www.menshealth.com/cda/category/0,2824,s1-1-77-0-0,00.html

(look on the left for different body parts) :biggrin:

thats just some basic exercises though...but they are effective!
LondonBoy
David Lloyds

they have good fitness trainers ask them to have a session with you!good luck :smile:
Reply 6
LondonBoy
David Lloyds


Doesn't that cost a fortune? I used to go to a gym until I realised you can exercise for free.
Reply 7
puppy
Doesn't that cost a fortune? I used to go to a gym until I realised you can exercise for free.


lol. i just bought my own fitness stuff.
Reply 8
Usually gyms will do a free induction for new users so they know how to use the equipment properly so they won't hurt themselves. I am fairly sure David Lloyd do. Personal Training sessions after do cost a fortune though I imagine.

My gym before I went to university, Greens, gave me a free induction, free health consultation about height/weight/body fat etc and designed me a specific exercise programme to fit in with my needs. All free.
Reply 9
To stay on the safe side, you should do an induction class.

Or if you're less wise, stick to safe exercises like bench presses or leg presses which, if you're warmed up properly, shouldn't be too dangerous. If a trainer is around and you're curious about one exercise in particular, just ask quickly or even ask someone who's working out too.

Then again, in a gym, everything is dangerous, even after an induction class, unless you're constantly supervised by a professional trainer, not any trainer unfortunately. The majority of people in gyms aren't doing the exercises properly but most will have no consequences whatsoever.

For several years I did cable lateral pulldowns behind my neck because my trainer told me to. I recently found out most experts highly discourage doing that. No wonder, I've got pretty bad back problems now.
Reply 10
puppy
Doesn't that cost a fortune? I used to go to a gym until I realised you can exercise for free.



I used to go to a gym until I realized I dislike exercise.
Reply 11
Get the trainers to show you some exercises. And either

1) if you want to lose alot of fat, do alot of CV stuff e.g. tredmill, cross traniner, rower (or other stuff not in the gym e.g. sports) and lower weight, high repations to define the muscle (and to some extent build it)

2) if you want to get more muscluar do high weights lower repitions. Say do 3 sets of an exercise, first set do a low weight that you can quite easily get 12 out. Then do a set of a weight that you can get about 8 out,m then do a set that you can get only about 5 out

Often best to do a combination of both though.
Reply 12
You go ask the fitness instutor that is in the gym how to use the equiment you should have been shown how to use the equiment proply
Reply 13
Emma05
You go ask the fitness instutor that is in the gym how to use the equiment you should have been shown how to use the equiment proply

i agree but if u do want to know this is what i did

i did a run until i was moderately nakered, at speed 10-14 kph.... then for muscle building i did 80% of the max i could lift and 3 sets of 20... then for toning i did 50% at 3 sets of 50.... in between these i did rowing those sit up machines and then just ran for a bit, a session usually took bout 50-80 mins but for the shorter ones i went for a swim and steam room afterwards
Reply 14
Exercise? Ewwwwwww....
Reply 15
I agree I donot enjoy doing exercise but I do it to keep myself in some sort of shape
Reply 16
amo1
i agree but if u do want to know this is what i did

i did a run until i was moderately nakered, at speed 10-14 kph.... then for muscle building i did 80% of the max i could lift and 3 sets of 20... then for toning i did 50% at 3 sets of 50.... in between these i did rowing those sit up machines and then just ran for a bit, a session usually took bout 50-80 mins but for the shorter ones i went for a swim and steam room afterwards


you won't build muscle by doing so much running, cv work and also swimming. I don't know what you look like but if you're pretty slim already and main aim is gaining muscle I suggest you lay of the cardio an concentrate on weights.
How much can you lift by the way?

sj
Reply 17
as a rule, machines aren't too great, and you shouldn't centre your workout around them, but if needs must...

i'd advise not to listen to the PTs too much, more often than not in my experience they are very misguided and stress safety ever so slightly too much:rolleyes:

if i was to give you some tips, they would be:

work EVERY muscle group.

don't work a muscle more than twice a week

hit it hard, low reps, high weight

eat everything in sight - if you intend to gain muscle.


if you need to know anything, just go to bodybuilding.com. it has articles on everything you could ever wish for, including a couple by myself:smile:
Reply 18
i didnt used to do any cardio [and i needed 2] i just used to do weights. These were about 3 sets of 12 10 8.

Now i do about 40 mins weights and then 40mins cardio
Reply 19
i'd recommend not doing weights and cardio in the same session, you're just asking for a load of cortisol to be released, wasting muscle.