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  • FIRST POST
    • dekaspace
    • By dekaspace 14th May 18, 8:52 PM
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    dekaspace
    Rejoined gym, give me some tips.
    • #1
    • 14th May 18, 8:52 PM
    Rejoined gym, give me some tips. 14th May 18 at 8:52 PM
    As in I know people aren't trainers on here but more a few starter tips.


    I went to mine today and felt overwhelmed as I was just shown round and not how to use machines, im obese and like the treadmill and exercise bike but want to use weights and cardio.


    I did go to a gym last year but only went a few times as it was small and uncomfortable and many of the people there were Eastern European even the staff so if I asked for help I got a blank stare, and it was quite a small gym even though it was open 24 hours)


    However a good thing there was there was paper towels and spray for every machine to get rid of sweat, current one doesn't have this facility so im thinking bring a small spray of something but what (maybe watered down vinegar or is that too horrible smelling) and a cloth as being obese I can sweat heavily.


    Just after some newbie advice really.
Page 1
    • NeilCr
    • By NeilCr 14th May 18, 9:08 PM
    • 1,950 Posts
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    NeilCr
    • #2
    • 14th May 18, 9:08 PM
    • #2
    • 14th May 18, 9:08 PM
    I'd ask if they have a personal trainer there or someone who can assess your fitness, give you a programme and show you how the machines work

    Is it one of these 24/7 no frills gyms? I haven't used one but I think they are sometimes a bit short on staff

    Do they do classes? If so, might be worth trying one of those where there is a teacher who can keep an eye on you and make sure you work at the right level
    • wesleyad
    • By wesleyad 14th May 18, 10:29 PM
    • 244 Posts
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    wesleyad
    • #3
    • 14th May 18, 10:29 PM
    • #3
    • 14th May 18, 10:29 PM
    Firstly you need to have a program. Something to work towards, something to progress in. Something that gives you an exact idea of what you are doing on that particular day. It's no good going down with a vague notion of "i'll do a few curls and some squats". This leads to inefficient sessions and will make you less likely to return.

    I would look up something like "starting strength" which just concentrates on 5 basic moves and has set progression. Look up some vids of this and see what you think. If you are heavily overweight you will need to throw in some cardio, but at this time of year I'd be going for nice (fast) walks outside rather than spinning an exercise bike.

    Secondly, you need to go enough to get through the "chore" stage. Everyone gets this at first (If I take a long break I end up feeling demotivated). Once you start seeing results, start seeing numbers increasing, and your brain recognizes the endorphins fro exercise, you go from dreading the gym to dreading rest days.

    Thirdly ignore everyone else, the gym is about you and you alone. Get some music on and immerse yourself. Just take a hand towel for the sweat, they have people paid to clean the machines and we all sweat.

    Good luck!
    • dekaspace
    • By dekaspace 15th May 18, 2:15 AM
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    dekaspace
    • #4
    • 15th May 18, 2:15 AM
    • #4
    • 15th May 18, 2:15 AM
    At my last gym there was terms that mentioned something like it was required to wipe down the equipment after use, don't think there was a financial charge but mentioned it can be logged onto your membership I think it inferred it was a rule and if you broke too many rules you can be banned.


    There is paid (£1 per level) steps like steps 1-5 for weights etc that can be used on a app.


    I used to go the gym for 2-3 hours daily when I was 20 (into my mid 30s now) and my preferences haven't changed just my fitness, still want to use bike, treadmill, rowing machine, step machine and some cardio its just even when I first started back then it wasn't this hard!


    So I don't think of it as a chore just unsure as been out of it so long what to aim for, settings on machines etc, today I just went on warm up and cool down on bike, then 10 minutes on treadmill manually increasing incline and speed and felt something (and now can't sleep as brain is alert)


    Not going tomorrow/today though I want to as the main road there is closed and as is takes like 35 minutes to get there, will be double tomorrow, will go on Wednesday though.


    Oh another thing is workout clothes, as in I have a skin condition that gives me clammy skin, factor in im going to be sweating at gym wondered best idea for a top bearing in mind I do 1 wash in machine a week so don't want to waste t shirts on something I have worn for just a hour and have them stink out my washing basket!
    • Pollycat
    • By Pollycat 15th May 18, 6:59 AM
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    Pollycat
    • #5
    • 15th May 18, 6:59 AM
    • #5
    • 15th May 18, 6:59 AM
    As in I know people aren't trainers on here but more a few starter tips.


    I went to mine today and felt overwhelmed as I was just shown round and not how to use machines, im obese and like the treadmill and exercise bike but want to use weights and cardio.


    I did go to a gym last year but only went a few times as it was small and uncomfortable and many of the people there were Eastern European even the staff so if I asked for help I got a blank stare, and it was quite a small gym even though it was open 24 hours)


    However a good thing there was there was paper towels and spray for every machine to get rid of sweat, current one doesn't have this facility so im thinking bring a small spray of something but what (maybe watered down vinegar or is that too horrible smelling) and a cloth as being obese I can sweat heavily.


    Just after some newbie advice really.
    Originally posted by dekaspace
    Using equipment is potentially dangerous unless you know how to use it - and why (as in 'is it the right equipment for what I am trying to achieve'.)


    It doesn't sound like a good gym.
    • Gloomendoom
    • By Gloomendoom 15th May 18, 9:16 AM
    • 14,422 Posts
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    Gloomendoom
    • #6
    • 15th May 18, 9:16 AM
    • #6
    • 15th May 18, 9:16 AM
    It doesn't sound like a good gym.
    Originally posted by Pollycat
    I was thinking the same thing. Find a better gym more suited to your specific needs.
    “Never argue with stupid people, they will drag you down to their level and then beat you with experience.” - Mark Twain
    • AlexandLauren
    • By AlexandLauren 15th May 18, 10:54 AM
    • 82 Posts
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    AlexandLauren
    • #7
    • 15th May 18, 10:54 AM
    • #7
    • 15th May 18, 10:54 AM
    One of the first things you need is a routine.... what exercises to do on what day. This will keep you focused and also a way of measuring your progress

    Your routine depends on your goals but also what you enjoy doing.... no point going to the gym and working out if you hate jogging on a treadmill for 25 mins. There are many different ways to lose weight, classes, resistance training, cardio, HIIT...... you won't know what you enjoy until you try a few different routines or classes

    Gym is only half the battle for weight loss/muscle gain/bulking out.... diet is equally as important!! No point working your butt off and burning off a 500 calories if you've been snacking on a pack of haribo.. you need to eat less calories than you're burnt off so your body uses its fat reserves instead for energy

    Get rid of all the temptations from your cupboards and fridge, that way you cannot snack even if you wanted go. Don't go mad and eat a lettuce leaf for dinner but just try and eat 'clean'..... don't deep fry stuff, try and cook fresh instead of ready meals and half your portion sizes.... they'll be plenty of diet plans on the internet but again make sure you 'enjoy' the food you're having so its not a chore and therefore you're more likely to keep to it

    With regards to wiping down machines, i wouldn't worry about carrying a disinfectant spray with you. Take a small hand towel and give the bench a wipe once you're done, if the gym is any good they will disinfect all the benches each night anyway.

    I find normal cotton t-shirts too restrictive, make you too hot and horrible when sweaty. Pop to a sports outlet or even somewhere like sports direct and pick up a Clima cool or Dry Fit top (depending on manufacturer), these allow your body to breathe so you don't get clamy or too hot....cost about £10-£15. I have a couple of these tops just sitting in my gym bag and just pull out which ever one i grab first then wash them at the end of the week. Due to their material i find they dry out very quickly after a workout so can reuse the same one twice in a week without it smelling..... maybe just me being lazy ;o)

    Good luck and well done
    • dekaspace
    • By dekaspace 15th May 18, 5:43 PM
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    dekaspace
    • #8
    • 15th May 18, 5:43 PM
    • #8
    • 15th May 18, 5:43 PM
    Thanks, well I almost never touch sweets like haribo nor deep fry things my diet is chicken flatbread at subway and 1 takeaway a week.


    Yesterday funnily enough was a day for eating more as got some reduced stuff at Asda, ate like half a loaf of bread, a small bar of choccy on top of my usual flatbread meal.
    • Money maker
    • By Money maker 15th May 18, 6:37 PM
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    Money maker
    • #9
    • 15th May 18, 6:37 PM
    • #9
    • 15th May 18, 6:37 PM
    With the warm weather, a couple of hours on the line should freshen things up a bit.
    Please do not quote spam as this enables it to 'live on' once the spam post is removed.

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    • parking_question_chap
    • By parking_question_chap 15th May 18, 7:52 PM
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    parking_question_chap
    Your nutrition sounds pretty awful. Suggest fixing that first.
    • Libby Miles
    • By Libby Miles 16th May 18, 8:20 AM
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    Libby Miles
    Diet is the most important, when you have good diet, you can see effects of exercises. Good luck
    • AlexandLauren
    • By AlexandLauren 16th May 18, 9:01 AM
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    AlexandLauren
    Its getting into the mentality of thinking....'do i really need half a loaf of bread and a chocolate bar?' even if its reduced... about 10g of carbs per slice of bread plus the sugar in the chocolate bar...so probably about 70g of carbs which will now not be burnt off and just be stored as fat

    ....i'm not trying to be an ar5e but if people want to lose weight then its about getting your mentality right and thinking of your body as a simple 'input' and 'output' machine......if i put more calories in than what is getting used then there is a surplus.....meaning any surplus will be stored for future.....as fat! Make the input less than the output and it'll have to use its fat stores for energy

    What have you had to eat over the last few days in detail?
    • John-K
    • By John-K 18th May 18, 5:56 PM
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    John-K
    Thanks, well I almost never touch sweets like haribo nor deep fry things my diet is chicken flatbread at subway and 1 takeaway a week.


    Yesterday funnily enough was a day for eating more as got some reduced stuff at Asda, ate like half a loaf of bread, a small bar of choccy on top of my usual flatbread meal.
    Originally posted by dekaspace
    If you are serious that this is your diet then give up on the gym. You need to eat a healthy, mixed diet, and yours is awful.

    I would not be surprised on a diet like that if you were not having serious health problems, such as low energy levels, lethargy, and issues with your weight.

    Why are you doing this to yourself?
    • sha0907
    • By sha0907 20th May 18, 7:40 AM
    • 3 Posts
    • 2 Thanks
    sha0907
    keep being motivated and you will soon see results
    • HappyFrog
    • By HappyFrog 21st May 18, 8:33 PM
    • 36 Posts
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    HappyFrog
    Plenty of good advice above. You need a combination of cardio and strength training in combination with a review of your diet. For cardio I would suggest getting out of the gym for this. Running is the best (and simplest) in terms of how much benefit it will give you. Check out the 'couch to 5K' programme. Much more fun running outside instead of on a treadmill. For strength training check out www.bodybuilding.com. Despite the name of the website they have some good programmes, or you can put your own together. For each exercise they have a little video showing you how to use the machine or free weights. Put together a programme that works all of the muscles of the body. But you need a programme to work with.

    Get into a routine and monitor progress - selfies once a week, and lsit your weight. You will slowly but surely make progress. Good luck!
    • dekaspace
    • By dekaspace 22nd May 18, 1:49 PM
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    dekaspace
    If you are serious that this is your diet then give up on the gym. You need to eat a healthy, mixed diet, and yours is awful.

    I would not be surprised on a diet like that if you were not having serious health problems, such as low energy levels, lethargy, and issues with your weight.

    Why are you doing this to yourself?
    Originally posted by John-K

    Its getting into the mentality of thinking....'do i really need half a loaf of bread and a chocolate bar?' even if its reduced... about 10g of carbs per slice of bread plus the sugar in the chocolate bar...so probably about 70g of carbs which will now not be burnt off and just be stored as fat

    ....i'm not trying to be an ar5e but if people want to lose weight then its about getting your mentality right and thinking of your body as a simple 'input' and 'output' machine......if i put more calories in than what is getting used then there is a surplus.....meaning any surplus will be stored for future.....as fat! Make the input less than the output and it'll have to use its fat stores for energy

    What have you had to eat over the last few days in detail?
    Originally posted by AlexandLauren

    When I say a bar of chocolate im talking one of those small ones smaller than a mars bar as a one off as it was a Polish sweet and I like them, it was first bread outside of my flatbread I ate in weeks.


    Will be difficult to work out exactly what I ate in past few days but yesterday had chicken flatfread at lunchtime, small chicken breast for tea, and a small packet of crisps as a snack and a milkshake as it was a hot day (again first milkshake in months)


    Day before chicken flatbread as usual, chicken breast with some pasta.


    Day before I had the weekly bad thing which was a burger and fries, and my chicken flatbread, day before I had chicken flatbread but as I was starving had a chicken salad box too.


    Day before ate more than usual, had 2x chicken flatbreads and a small lamb burger from butcher in a plain roll.


    I already seem to be losing weight, feel less sluggish and able to run for bus and it feels easier.
    • AlexandLauren
    • By AlexandLauren 22nd May 18, 3:04 PM
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    AlexandLauren
    What are you having for breakfast? If nothing then thats not good, make sure you have a small bowl of cereal/oats or a low fat yoghurt just to kick off your metabolism

    Although chicken flatbread and chicken and pasta each day isn't bad in terms of calories....(provided that isn't a 12inch sub and provided the pasta doesn't have a heavy creamy sauce on it)... don't forget to eat some veg as your body needs the vitamins and minerals

    What are you drinking throughout the day?
    • dekaspace
    • By dekaspace 23rd May 18, 8:26 PM
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    dekaspace
    Nothing, though now I think about it I fogot to add last week I was eating a small bowl of granola in afternoon as snack, I know granola is unhealthy.


    Drink, is my main bad habit I can drink like a litre or litre and half of diet soft drink a day.
    • AlexandLauren
    • By AlexandLauren 24th May 18, 2:02 PM
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    AlexandLauren
    Granola is only bad due to the honey they normally use so the sugars a quite high, you can try switching to Muesli which has a lot less sugar but make sure you have something in the morning or your body just won't get going in the mornings

    Switch to drinking water, tap water is fine and using a water bottle normally helps you monitor how much you're drinking

    We can offer as much advise and guidance as we can but if its is up to you to follow it and stick to it in order to start shedding the weight

    .....if don't stick to the diet or gym then there's not point starting a thread
    • dekaspace
    • By dekaspace 24th May 18, 9:22 PM
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    dekaspace
    Good to know, Well I have been to the gym 6 times so far in 9 days and the only days I haven't gone like today where when I had a busy day out of house from like 9am and not home to 6 as want to go when I can have a session of a hour or more.


    Already feeling less stressed than before, considering I had a very busy day today and woke around 8am I don't feel as lethargic and spent about 75 minutes on machines yesterday (just the machines not counting the rest in between and when I showered after)
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