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post #1 of 22 (permalink) Old 10-26-2010, 07:03 PM Thread Starter
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First day in the gym...

Man there are so many machines i dont know what todo.

I biked for as long as my knees could take it at a level i could take. About 30 min on that machine.

Then i hit the treadmill and walked at 3.5mph for 20 min.

I then did 40 reps of 75 pounds on the think you lay on your back and push up with your feet.

I did some other things as well.

Where can a guy find a routine to start with? My goal right now is to get some weight off before it gets to late.

5'7 and 176 pounds.

Id like to put on some in my upper body and shoulders to help stabilize my joints.


I'd like to go in with a plan.

What you might call solitude is something i look forward to.
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post #2 of 22 (permalink) Old 10-26-2010, 07:15 PM
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Cycling is all about RPM. Save your knees the wear and tear. Get on a bike and adjust the resistance to where you have a comfortable cadence of about 70-80rpm.

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post #3 of 22 (permalink) Old 10-26-2010, 10:19 PM
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Quote:
Originally Posted by sleeperLS View Post
Man there are so many machines i dont know what todo.

I biked for as long as my knees could take it at a level i could take. About 30 min on that machine.

Then i hit the treadmill and walked at 3.5mph for 20 min.

I then did 40 reps of 75 pounds on the think you lay on your back and push up with your feet.

I did some other things as well.

Where can a guy find a routine to start with? My goal right now is to get some weight off before it gets to late.

5'7 and 176 pounds.

Id like to put on some in my upper body and shoulders to help stabilize my joints.


I'd like to go in with a plan.
Real common issue for anyone starting to work out. completely overwhelmed by all the machines, and a general lack of knowledge on how anything works.
Afraid to be the new guy, so you simply dont ask...
Somewhere in your life you know someone that works out. Go once or twice with them, and have them show you the machines. Wont be so overwhelming after that.

Like pete said, RPM.
Personally, if I was attempting to lose weight, I would do 75% cardio. If you hit the weights keep the reps UP, and the weight DOWN.

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post #4 of 22 (permalink) Old 10-27-2010, 05:49 AM
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Quote:
Originally Posted by ThreeFingerPete View Post
Cycling is all about RPM. Save your knees the wear and tear. Get on a bike and adjust the resistance to where you have a comfortable cadence of about 70-80rpm.
Good advice here. Your knee's should not be hurting on the bike. It's a low impact excersize. Either the resistance is too high or cadence is too high, or both.

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post #5 of 22 (permalink) Old 10-27-2010, 06:11 AM Thread Starter
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They actually didnt hurt if i kept the resistance down and the rpms up.

Its not my joints in my knees that hurt its the tendons around them.

I walk alot with work and im glad to say i dont hurt today like i figured i would.

What you might call solitude is something i look forward to.
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post #6 of 22 (permalink) Old 10-27-2010, 06:49 AM
duh...duh....duh
 
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Consider getting a personal trainer from the gym for a few days. My wife did and it helped her drastically.

I'm going to as well. I know how to lose weight, get great stamina/cardio and strength. (General military type characteristics) However, regardless of how strong I've been I've never had any significant muscle definition. Sooo, as soon as I'm done cutting a certain amount of weight I'm going to utilize a personal trainer myself. I'm determined to get some before I get much older.

For my wife the one she uses made a huge difference in her knowledge and ability. Either way, my point is they will help.

If you don't want to pay, I'm sure you can talk them into a brief walk through and discussion. However, a good trainer will help you drastically - especially for getting started.

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post #7 of 22 (permalink) Old 10-27-2010, 09:12 AM
tex
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Most personal trainers are basically told what to do by lawyers who don't understand how the body operates. Take what they say with a grain of salt, and do your own research. There are plenty of good reference sites online, but message boards, even this one, are not always the best place to learn, because you never know who or where the information comes from.

My advice, pick a goal, find an accredited specialist or coach who has written books/articles relating to your goal, and start there.

If you're looking for lifting info, start with Mark Rippetoe's "Starting Strength."

“…what a disgrace it would be for a man to grow old without ever seeing the beauty and strength of which his body is capable.” - Socrates
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post #8 of 22 (permalink) Old 10-27-2010, 09:52 AM
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Sounds gay, but yoga is the shit!
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post #9 of 22 (permalink) Old 10-27-2010, 08:50 PM Thread Starter
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Today went well. I was able to go 3 miles with a rmp of 78-84. My ass is what makes me stop. Did some more walking on the treadmill and a few other things.

Each of our machines has an instruction sheet on it and what muscles it works. I just need to research more of what I need to work on to reach my goals.

What you might call solitude is something i look forward to.
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post #10 of 22 (permalink) Old 10-27-2010, 09:40 PM
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I hired a trainer for a few weeks when I first started. He really cared and enjoyed his work and has helped get me going in the right direction. It was worth every penny because I know me well enough to know that I would have done it all wrong and given up already.

There's still a lot of stuff I don't quite understand. Its like I have this jumbled up puzzle with just a few pieces here or there connected. I could stand to learn more.
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post #11 of 22 (permalink) Old 10-27-2010, 10:55 PM
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You should really have someone who knows what's going on help you out. A lot of lifts aren't completely intuitive, and you can develop bad habits that will be hard to break.

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post #12 of 22 (permalink) Old 10-28-2010, 08:55 AM
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I hired ThreeFingerPete, and I pay him in witty retorts!

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post #13 of 22 (permalink) Old 10-29-2010, 02:10 AM
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I shit you not, buy this book. There is more info than you would believe and a lot of solid routines. Sometimes when I hit a rut or plateau, I can go back and re-read it and find stuff that may not have applied a couple week/months/years ago and suddenly makes all kinds of sense. May be overwhelming for a newb, but a good solid foundation.

http://www.amazon.com/New-Encycloped...8340225&sr=8-1

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post #14 of 22 (permalink) Old 10-29-2010, 02:12 AM
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Quote:
Originally Posted by ThreeFingerPete View Post
You should really have someone who knows what's going on help you out. A lot of lifts aren't completely intuitive, and you can develop bad habits that will be hard to break.
This is some solid advice.

New Project 1964 C10 350/700r4
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post #15 of 22 (permalink) Old 10-29-2010, 05:59 AM Thread Starter
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Well guys i did run into a friend there last night. I havnt seen alot of him in a few years and he has put on a ton of muscle. He is willing to show me the machines, and invited me to work out with him and 6 other guys.

What you might call solitude is something i look forward to.
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post #16 of 22 (permalink) Old 10-29-2010, 08:33 AM
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Quote:
Originally Posted by SuperWho? View Post
I shit you not, buy this book. There is more info than you would believe and a lot of solid routines. Sometimes when I hit a rut or plateau, I can go back and re-read it and find stuff that may not have applied a couple week/months/years ago and suddenly makes all kinds of sense. May be overwhelming for a newb, but a good solid foundation.

http://www.amazon.com/New-Encycloped...8340225&sr=8-1
I went ahead and ordered the book from Walmart for right at $20 shipped.
Thank you for the recommendation, I have heard a ton of good things about this book and I sure hope it helps out!
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post #17 of 22 (permalink) Old 10-29-2010, 11:15 AM
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I went ahead and ordered the book from Walmart for right at $20 shipped.
Thank you for the recommendation, I have heard a ton of good things about this book and I sure hope it helps out!
I've owned it for years now. It's great read. Plus, it's big enough to do reps with when you get tired of reading.

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post #18 of 22 (permalink) Old 10-29-2010, 11:46 AM Thread Starter
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Thanks for the suggestions guys. As of right now startijg out should I do 5 days of cardio and rest for weight loss or every other day.

What you might call solitude is something i look forward to.
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post #19 of 22 (permalink) Old 10-29-2010, 12:15 PM
tex
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Originally Posted by sleeperLS View Post
Thanks for the suggestions guys. As of right now startijg out should I do 5 days of cardio and rest for weight loss or every other day.
Listen to your body, but do as much as possible. Alternate type, length, and intensity to keep from getting stale.

“…what a disgrace it would be for a man to grow old without ever seeing the beauty and strength of which his body is capable.” - Socrates
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post #20 of 22 (permalink) Old 10-30-2010, 10:08 PM Thread Starter
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Went to the city today(us northern country people have todo this ) and looked at the book at barns&noble.

I did the same as above wal-mart to my door for 20 bucks.

Thanks again everyone for time and help.

maybe ill start a progress thread once i get a few months in.

What you might call solitude is something i look forward to.
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post #21 of 22 (permalink) Old 11-01-2010, 06:11 PM
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A fundamental website I always recommend is exrx.net

Great visuals of how to do many different exercises, and you can also search by body part to see what exercises hit what muscles.
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post #22 of 22 (permalink) Old 11-01-2010, 06:17 PM Thread Starter
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Awesome.

Thanks again guys.

Tonight sucked. Put in a solid kick my ass work day and then went and kicked my ass some more.

My shoulder i had surgery on continues to get stronger since june. Im up to 10 pound weights. Dont laugh before it hurt to lift my arm above my head.

I still get a tendon on the ac joint that pops and it will hurt from time to time.

I hope once the shoulder continues to get stronger that will go away.

What you might call solitude is something i look forward to.
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