Ok. So the first thing you want to do is talk with a trainer there and ask for help with proper for. Just explain that you have never lifted weights before. I would give you tips on what to do and what weights to use, however it won't matter if you don't have proper form. If you lift wrong you can seriously injure yourself. My only tip that you start light and work your way up to heavier weights. If you don't like the idea of using heavy weights, do light weights with more reps. For example, doing a set of 18 curls with 5 lb weights and doing 3 reps to start off with. If you want to push yourself, then what you can do is this. If you feel that 8 lbs is too light, go to 10 or 12, curl/lift for a set of 10. If you can't even get to 5, its too heavy and use a lighter weight. Whichever weight you feel your arm getting slightly shaky at 10, use those. Do a set of 10 and 2 reps for the time being until it feels too light and have to bump up the weights. I really hope this makes sense. Good luck!
What's your goal body shape? Manly buff? Lol they aim to get bigger, you just want to get fit right? Start with Lower upper weights and get to 100lbs for legs if you want a nice ass and legs. So light weight and keep up the cardio
Start light, practice proper form. Never half-rep. Never skip leg day. Reps and sets vary depending on the goal you're going for.
Avoid equipment if you can. Gloves are fine. don't use straps or belts. If you can't handle the weight without equipment, you shouldn't be lifting it.
3 times a week is enough. Spread it out to give your body time to recover. I suggest splitting it by chest, legs, back.
Diet is the most important. You need is 50% carbs, 30% fats, 20% protein. It can vary but you'll always see something close to these numbers.
If you have any questions while you're in the gym, ask a big guy. They didn't get there by doing nothing and are usually happy to lend a hand as long as you're not being a noob like half-repping and putting on more weight than you know you can handle.
You'll get stronger faster than you think. Try 5x5 workouts and lift heavy. Eventually you'll look like a bikini model.
Go to strong lifts. com to learn the correct technique; proper form will prevent back and neck injury.
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honestly, I think you'll find better resources on bodybuilding forums, despite how douchie that forum can be they do know their shit, for the most part.
If it's losing weight and toned body focus on lots of cardio and long series with small weights. Stay away from heavy metal and pick exercies that use your own body weight like crunches and squats. Try to stay away from sweets and fast food. Drink lots of water all the time. At least 2 litres per day.
You first wanna know my muscle group your going work so you won't look lost in there. I usually split mine between chest, back, shoulders, and legs then start over back to chest ( or if you want to resr 1 or 2 days then go for it). 6sets each exercise is ideal. Once you can do 12reps it is getting too light and you must go heavier. Eat before and after for energy and you're set.
first you should do cardio and light lifting using guided mashines most gyms provide, before you hit the barbells and dumbbells.
reps/weight is your choice. either a lot of weight not so much reps or a lot of reps with not so much weight. i prefer varying reps and weight a lot but i recommend using less weight so you can do 15-20 reps in the beginning. just never get sloppy executing your exercises. rather take less weight than doing it wrong (this is what i see a lot in gyms...)
Yes agree with @geeky_artist. Lifting free weigths can give injuries if you do wrong. Why not start at the machines? They are designed to keep your body in the correct position and you can focuss on the weigth. Usually you do 3 to 4 series of 10 to 12 reps for a particular exercise. Look for a weigth that give you burning muscle in the least series. Allow a minimum of one day rest for each mucle group to recover. And yes, ask the trainer for a good program
yeah start with light weightsmthen go to the heavier, once you can handle the light ones easy :-)
dont go with heavy weight. or u will end up in a body u dont need. use light weight and do many reps. also, if u only need to loose weight, weightlifting is not the best option..
Prolly good idea to watch videos on YouTube, you'll get a nice visual perspective
Try going to b
You go girl :-)
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