alright so i looked around and i happened to find a gym i was able to fit into my budget. im trying to lose weight and build muscle at the same time. now i already decided that im going to do cardio everyday for about 30-40mins. but i've never really lifted weights so how do i start?
DAILY WEIGHT LIFTING
The very first step I would take is look for a good personal trainer at your gym, he/she will show you all about strength training and some of the basic exercises you can do.
http://www2.gsu.edu/~wwwfit/strength.html
http://exercise.about.com/cs/exbeginners/a/begstrength.htm
http://www2.gsu.edu/~wwwfit/strength.html
http://exercise.about.com/cs/exbeginners/a/begstrength.htm
Go to Myfreetrainer.com, they have a workout routine you can follow.
Without pain, without sacrifice, we would have nothing. You determine your own level of involvement. InTylerWeTrust.
It's a maze[ing].
It's a maze[ing].
When you're looking for a good personal trainer, you need to find out about their experience, education, personality, their availability for you. Test out a few of them before you pick the one that is right for you.
"im trying to lose weight and build muscle at the same time" - there's no easy way to put this so here it goes...you can't do both at the same time. You have to decide which is more important and build your routine off of that.
If you're goal is to lose fat, then don't get discouarged when you aren't seeing any muscle gains. Granted, you're going to add some muscle simply by adding lifting into a routine, but not like you would if your goal was to add muscle alone. Does this make sense?
Bottom line...2 thumbs up for making the decision to better your life by giving up the smokes and getting into the gym. Be patient...getting into shape is a crockpot process, not a microwave meal.
There's more useful info on this site than you know what todo with. Go back and read past threads and you'll be well on your way.
FInally, since your new to this, don't get all wrapped up into supplements just yet. Get into the gym, start your routine, educate yourself about what your doing and then , say a month, 2 months from now, take a look at supplements and decide what you want to do. There is one exception to this...a good multivitamin a day. IMO...Centrum Silver is one of the best and economical vitaimns you can buy. Don't let the name fool you.
If you're goal is to lose fat, then don't get discouarged when you aren't seeing any muscle gains. Granted, you're going to add some muscle simply by adding lifting into a routine, but not like you would if your goal was to add muscle alone. Does this make sense?
Bottom line...2 thumbs up for making the decision to better your life by giving up the smokes and getting into the gym. Be patient...getting into shape is a crockpot process, not a microwave meal.
There's more useful info on this site than you know what todo with. Go back and read past threads and you'll be well on your way.
FInally, since your new to this, don't get all wrapped up into supplements just yet. Get into the gym, start your routine, educate yourself about what your doing and then , say a month, 2 months from now, take a look at supplements and decide what you want to do. There is one exception to this...a good multivitamin a day. IMO...Centrum Silver is one of the best and economical vitaimns you can buy. Don't let the name fool you.
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look on here for good routines, and also check out bodybuilding.com, go to their training section, you will find tons of good beginner routines...best of luck!
"Anyone can give up, it's the easiest thing in the world to do. But, to hold it together when everyone else would understand if you fell apart, that's true strength."
Easy does it take your time and learn to enjoy it.If anything go up to the biggest guy in the gym your at and ask him for some help he will probably be flatterd and will help you.Just wait untill hes done workingout first...lol.
The currents that determine our dreams and shape our lives flow from the attitudes we nurture every day.
I would agree with holding off on the supplements. Also, I would suggest getting in the habit of eating smaller meals more frequently. I personally shoot for 5-6 meals a day.
I don't want to say that losing fat and building muscle at the same time is impossible, but it certainly is very hard, requiring a very rigid diet, and a whole lot of determination. You may be able to do it, only time will tell, just don't be disappointed if both don't happen at once. Neither is going to happen overnight, so be prepared for a long-term comittment.
I know you want tips on exercises, but there's plenty of websites out there that you can read to learn the muscle groups and the proper technique. What's important to grasp beyond those basics is that proper form is perhaps the most important. Without proper form, you will not be working the muscle groups that the lift is targeting, and you stand a much higher risk of injuring yourself. (And you can't become stronger or leaner sitting injured on your couch ;) More advanced techniques such as drop-sets, striping, and super-sets can wait for at least a few weeks until you've established a regular pattern of working out. Just concentrate on lifting the most you can while maintaining proper form. There's arguments for different numbers of sets, and the proper number of reps/set, but as you become more experienced, you're likely going to find a tempo that you can groove on, and those things will work themselves out.
Set small goals, with time horizons in the 2-4 week range. SMART Goals are the best. Choose a goal that you'll have to work and push yourself to achieve, and then reward yourself with something like a "cheat meal" that's outside of your normal dieting regimen. Even if you don't make your goal, if you've put in the effort, and pushed yourself, you'll only be improving. It's like building a brick wall. As long as you keep building up the wall with good habits, while you might not make each and every deadline, you will eventually make something worth being proud of.
Lastly, be happy knowing that you've made a great decision for your future, and you're already turned down the right track by looking into the options.
I don't want to say that losing fat and building muscle at the same time is impossible, but it certainly is very hard, requiring a very rigid diet, and a whole lot of determination. You may be able to do it, only time will tell, just don't be disappointed if both don't happen at once. Neither is going to happen overnight, so be prepared for a long-term comittment.
I know you want tips on exercises, but there's plenty of websites out there that you can read to learn the muscle groups and the proper technique. What's important to grasp beyond those basics is that proper form is perhaps the most important. Without proper form, you will not be working the muscle groups that the lift is targeting, and you stand a much higher risk of injuring yourself. (And you can't become stronger or leaner sitting injured on your couch ;) More advanced techniques such as drop-sets, striping, and super-sets can wait for at least a few weeks until you've established a regular pattern of working out. Just concentrate on lifting the most you can while maintaining proper form. There's arguments for different numbers of sets, and the proper number of reps/set, but as you become more experienced, you're likely going to find a tempo that you can groove on, and those things will work themselves out.
Set small goals, with time horizons in the 2-4 week range. SMART Goals are the best. Choose a goal that you'll have to work and push yourself to achieve, and then reward yourself with something like a "cheat meal" that's outside of your normal dieting regimen. Even if you don't make your goal, if you've put in the effort, and pushed yourself, you'll only be improving. It's like building a brick wall. As long as you keep building up the wall with good habits, while you might not make each and every deadline, you will eventually make something worth being proud of.
Lastly, be happy knowing that you've made a great decision for your future, and you're already turned down the right track by looking into the options.
Copado this was the routine I started out with and seen great results read the whole site when u get time it worked great for me. Remember no matter how hard you train in order to see results you want, you have to adjust your diet accordingly it is the most important thing in obtaining the body or performance you want.
http://weight-lifting-routines.com/
http://weight-lifting-routines.com/
Failure is always within arms reach, stay focused!
Get a good trainer from talking to other people who have trained with him/her an got good results. Do not let the gym just set you up with one because that trainer is usually the one with the most time slots open an there is a reason why he has alot of open time.
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OWNER OF USA GYM
NPC IL DISTRICT CHAIRMAN
OPTIMUM ATHLETE
