Help for a gym newbie please

flutterbyuk25

Hey all

I have just joined my local gym and wanted to ask any seasoned gym goers on here some questions

1. I am new to excercising so am wondering how many a times a week I should start off going? - I am rather overweight and unfit so I think it would be best to start of small and then build up. The trainer has given me a programme of 4 x10 mins on bike, x trainer, treadmill, arm bike, which I did today and really enjoyed. I only struggled with the x trainer!

2. What's the best things to wear to gym? - I know it's a bit of personal choice but I don't want to wear the wrong thing that may impede my workout. I wore velour jogging bottoms and vest top today, plus a zip up hoodie. I was too hot so took hoodie off, and felt the velour trousers were too warm too. I know I need to get a sports bra and proper trainers too.

3. Is there a better time of day to work out?

4. What's the best thing to eat before/after the gym? - It's likely that I will go straight from work, so I was thinking something small like a banana or cereal bar beforehand and just normal dinner after?

Thanks for reading, and sorry if the questions are silly! It's my first time properly at a gym, and I really want to enjoy it and do it right so I can lose weight and feel great

x

bertiebots

I would try sports direct for clothes etc especially if your planning on loosing weight...no point spending a fortune buying all the gear if your going to be too slim to wear it;)...they are really good value:D
I also think you should stick to what your comfortable in just a cooler version of what you wear.

http://www.sportsdirect.com/clothing-and-sportswear/womens-fitness

Sounds like your trainer has set you a good programme...you enjoyed it mostly which is a good sign. I have never joined a gym so dont really know what the norm is:o

belfastgirl23

Good for you for starting to go

I'd recommend decentish gym stuff, in the sense of having wicking fabric etc. I'm also not slim and find I get really hot. I bought these

http://www.marksandspencer.com/Active-Performance-Cropped-Jogging-Bottoms/dp/B000JQ3OQ2?ie=UTF8&qid=1271632654&categoryNodeID=42967030&ref=sr_1_5&page=&node=43118030&sr=1-5&mnSBrand=core&rh=n%3A43118030%2Cn%3A53587031

and find them very comfortable -the fact that they're not full length also makes them cooler.

welshdent

Personally I think when it comes down to something like this you need to embrace the lifestyle choice as well as the gym going. You mention that you are a little overweight? Now would be an ideal opportunity for you to really start nailing your diet to a healthy one. A website like this one http://www.myprotein.co.uk/your-goals/fat-loss/?article=introduction is great for the free info it gives you in terms of a simple diet plan and advice on training.

I personally like to consider myself pretty active. I usually go to the gym a minimum of 2 times a week with a personal trainer (an EXCELLENT investment if you can afford to see one) then rugby and touch rugby training and matches through the week. I wasnt always like this though. I was the epitome of go to the leisure centre gym for a fortnight and then nothing for 3 years!!

When I finished in uni I was completely out of shape so I decided to join a gym knowing that paying for it monthly would make me go!

The trick I found was making it a part of your routine in a way that it wasnt before. For 2 weeks I made myself go every day even if it was for a 30 minute run and nothing else. That consistence for me served a couple of purposes. Firstly it got me in to a habit/routine of going and also allowed me to initially gain then quickly get rid of the inevitable aches and pains! After that I was able to reduce to a more realistic amount of sessions. I think though for you to see some real benefits you will need to go 3 times a week minimum if all you are doing is going to the gym. Re foods - best to not eat less than an hour before exercise. After that maybe a low carb protein shake within 30 mins of finishing exercise to help repair muscle damage.

Really stick with it though! I feel a million times better thanks to starting up in the gym. It has opened doors to me such as sports that were not open before and also allowed me to make a lot of new friends

jenniewb

flutterbyuk25 wrote: »

1. I am new to excercising so am wondering how many a times a week I should start off going? - I am rather overweight and unfit so I think it would be best to start of small and then build up. The trainer has given me a programme of 4 x10 mins on bike, x trainer, treadmill, arm bike, which I did today and really enjoyed. I only struggled with the x trainer!x

You go as much as you feel you want to so that you feel like your doing something (a personal choice) and you don't bore yourself senseless that you never want to go back again! Everyone is different, has different goals and a different lifestyle, not everyone can/wants to fit the gym in either so the idea that your going is a fantastic one.

flutterbyuk25 wrote: »

2. What's the best things to wear to gym? - I know it's a bit of personal choice but I don't want to wear the wrong thing that may impede my workout. I wore velour jogging bottoms and vest top today, plus a zip up hoodie. I was too hot so took hoodie off, and felt the velour trousers were too warm too. I know I need to get a sports bra and proper trainers too. x

I'd say if you are moving about alot, get a sports bra- you don't realise it but your breasts will be moving more then you and this will in time add to drooping as the skin is constantly being yanked at. I'd say get a level 3+ sports bra if you run, use the eliptical machine/cross trainer but if your on the stationary bike or walking up hill (do NOT hold onto the handles - sorry- pet hate!) then stick to a basic sports bra which wicks away sweat and gives you some support. Shock absorber are my favorite brand but there are many others out there. I wore a Primark sports bra and got an infection (it was shiny black polyester and did not wick away sweat so I got a "fungal infection"- as described by my GP! Yuck! I stopped wearing the bra, the infection went away!) Chose your bras wisely- sorry but the old truth of you get what you pay for does apply very much so here.

flutterbyuk25 wrote: »

3. Is there a better time of day to work out?x

Yes, Mondays-Wednesdays are normally very busy, fridays saturdays and sundays are normally quieter, thursdays can be very busy too but it depends on what else is going on -eg events or whatever as shopping evenings tend to be on thursdays. Time of day? after 5.30 and until 8.30 seems to be when most gyms are busiest IMO.

flutterbyuk25 wrote: »

4. What's the best thing to eat before/after the gym? - It's likely that I will go straight from work, so I was thinking something small like a banana or cereal bar beforehand and just normal dinner after?
x

If you can. try to leave atleast 30 mins before eating and a workout- ideally an hour. Good foods to eat before working out- well its fairly basic stuff- low calorie but good quality. For ebergy, chose something with compex carbohydrates: oats, wholegrain bread, wholewheat pasta... try to veer away from cereal bars which will give you a quick 20 min boost...and then an energy drop, leaving you hungry and not at your best.
With that complex carbohydrate, try to add a form of protein such as meat, an egg, fish or milk/a yogurt.
Try not to eat too much or you risk feeling too bloated to move! You often don't realise just how much you've eaten until you want to move at speed and then.... you know for next time!
After the gym is also important. If your working out for more then an hour you really wanna eat something within the hour after your done. Something quite basic again and sensible, you need to refuel your muscles before they shut down your metabolism to save on losing too many calories but go easy- its very very easy for many people to eat more then they have worked out for and thus ruin all their efforts- ignore how many calories the gym machines tell you you have burnt, wear a heart rate monitor for a better result, most gym machines exaggerate anything from 30% up to 200% more. Try just to eat sensibly, if your trying to lose weight, try hard not to add anymore food to your overall day. Something like plain fat free yogurt and fruit or half a bread+ham+very low fat spread sanwich or similar would be good. Ignore the sports nutrition bars- you can get better nutrition (with far fewer calories!) from real food- and it will fill you up better too!


And BTW, not silly questions! I think its great your taking things seriously, many people seem to assume that as they have a gym membership and maybe do aqua aerobics once a month that the weight will fall off- its great to see someone asking very valid questions!

flutterbyuk25

Aww thanks you all for replying with such indepth answers!

welshdent - I am already following Slimming World, and want the gym to go alongside the healthy eating. It's so shocking how quick it is to put on weight, but I know the best approach to losing it is healthy eating and exercise. It's like a bulb has switched in my mind and I've realised I've got to do something about my weight. So finger's crossed.... I've also put in my diary the days that I'm going to go to gym so that the rest of my social life will have to be re-arranged around that. I'm going to do some classes too, but wanted to start off with gym then work my way up.

jenniewb - thanks for your comprehensive reply (and not thinking my questions were silly!)

belfastgirl23 - I like the look of those jogging bottoms, think I'll pop to M&S after work!

Thanks again

x

dizziblonde

1. Do what you're enjoying - sounds like you've got a decent programme drawn up there, if anything my current programme has chunks of stuff too long and I get bored with it - 10 minute chunks sounds nice and broken up. Can always get it reviewed if it's not challenging or you're wanting a change. I skip around between stuff - I like cycling because I can sit and surf the internet on my phone while doing it, running I'm trying to get back into (I did manage to get to where those mythical endorphins kicked in then I went lazy again), me and the cross trainer do NOT get on (my arms and legs just can't cooperate to move in that way).

2. I wouldn't buy anything massively expensive yet. I go in a pair of Asda el-cheapo tracksuit bottoms and whatever T-shirt falls out of the drawer first. I'm still too big to fit into nice sports shop stuff - that's the big carrot I'm dangling myself once I drop a couple more dress sizes. Just wear something that's comfortable and you can move in - don't worry about the gym fashion parade some girls get into.

3. Go when it fits in best with your routine. For me, we've got a system where my husband gets off the bus outside the leisure centre, and I go from wherever I'm working to meet him there, we do our bits and then drive the rest of the way home together. It stops me wimping out of going - because he's going to be stood stranded at the gym (and very irrate) if I do a no-show. I have to say I hate the after-work crowd at ours though... we've got some really inconsiderate numpties who take over one of the few bikes for an hour at 5pm at night - sorry but that's just downright selfish when it's the one thing our gym really hasn't got enough of. Ideally I prefer going at 7pmish on a Sunday evening - but it's when you can fit it in with your lifestyle really. January after-work is hellish until the new year resolutioners crack as well.

4. My husband struggles going straight after work if he's just had something like a sandwich for lunch (he uses the gym as justification for buying spicy chicken rice for lunch in town), he has to make sure he has something like a cereal bar or banana before he goes in or he feels dizzy and light-headed. I manage fine though going after work having just had sandwiches at lunchtime (and generally no breakfast... yes I know I know!). I keep suggesting hubby keeps something like some cereal bars in his desk drawer and eats on on the bus on the way home but him being a man, that's too much like an easy solution!

Edit - if you're near one - M+S outlet had a lot of jogging bottoms and stuff in when I was in the other day.

flutterbyuk25

dizziblonde wrote: »

me and the cross trainer do NOT get on (my arms and legs just can't cooperate to move in that way).

i have the same problem!! i'm just not that co-ordinated, and I feel really silly cos other people seem to use if effortlessly!

x

elfen

I go during the day, twice a week if I'm at uni, 5 days if I'm not, I'm usually in for an hour....and I do weights and ab work after my cardio (10 mins of x trainer, bike and 1000m on rower) I'm also starting a spinning class (first one is tonight....so we'll see)

Have got the majority of my stuff out of TK Maxx, it was on the clearance rail (I do have a purple Nike no sleeved vest if you want it, it's huge on me, it's a size 20/22) My trainers I got from JJB as I know I walk funny, so I've got ones which have more on the outside of my feet. (Nike Zoom, were half price but about £40 a pair and they are SO comfy!) I'll wear my black trainers tonight (Adidas, ones I wear when I'm biking - again in the sale for £20)

I usually go in the morning, so I have some breakfast about half an hour to an hour before, and have a banana when I'm finished. Don't forget to get a decent sized bottle of water (mine are either 750ml to a litre and I drink most of that) then refill and drink moe on the way home and when I get home.

I'm also following my own healthy eating plan, I have carbs for breakfast and sometimes lunch (cereal/rice cakes/bananas) and have carbs when I finish my session (usually a banana) and then I eat mainly protein or salady/vegetable/fruit for the rest of the day, eating every 2 to 3 hours. It seems to be working, I joined the gym a month ago and have lost about half a stone and 2-3 inches off both my belly and hips. It's also easy to get used to eating like that, as you never really feel very hungry s you're eating little and often.

flutterbyuk25

elfen - thank you so much for offer re vest, but I'm okay for tops, it's just bottoms I need! You sound like you have got into a good system, hopefully I will do so to.

I'm having day off today but have scheduled in an hour session tomorrow after work.

Luckily I finish work at half4 so I should miss the proper 'after work crowd'.

x

jenniewb

Oooh- and one more thing- get sweat wicking fabrics- theres nothing worse then getting halfway through a workout and feeling really....icky due to damp cotton t-shirts and leggings which can chaffe and leave you with red itchy skin which burns in the shower! Plus maing that little bit more effort to feel a bit more stylised can really boost your confidence and you can feel better about working out.