Guys I plan to start go to the gym because I'm a bit unsatisfied. After a hard time in my life I gained a bit to much weight and also feel weak.
So far for history. Do you guys have any hints for me to following topics: - stay focussed and motivated - what kind of training for the best result in losing weight - I have some fear people will laugh at me because I'm weaker than them or to fat - how to install training in the week? Best time and how often to beginn with? - Focus on which bodyparts?
Calisthenics and HIIT training is the most effective method to reducing fat and cutting and the best part of it is you don't need a gym. I've been doing calisthenics my entire life and while I'm not the biggest or biggest guy out there, I'm extremely fit and can do handstand pushups, muscle ups, and other relatively high level calisthenics exercises.
There are tons of people that eat close to nothing or eat only healthy foods hoping they get into shape, but they still complain about not being able to lose weight. The reason is simple. Exercising is one of the main things that improves your metabolism. Without exercise you will likely never be able to lose weight and gain muscle, or it will be much harder.
What I recommend is starting off small. Each of these exercises for 40 seconds with as little breaks as possible between each exercise and resting 1-2 minutes between each circuit. Aim to do 2-3 circuits:
Jumping jacks
Bodyweight squats
Pushups (on knees if needed)
Mountain climbers
Bicycle crunches
Burpees (you don't have to jump at the end of that's too much and the impact hurts, but if jumping is highly effective for burning calories).
If you do that consistently every day, I can promise you, you'll cut weight and get some muscle definition. Then you can move to harder exercises.
Diet is just as important if not a little more important than exercise. I'm not a big eater myself so I can't give advice specific to portion control, but you need to make sure you're eating less food and that the food you eat is good quality and high protein to lose weight and maintain muscle.
For working out - don't worry about people laughing at you, 99% of them are focused on themselves and the last 1% will think it's good that you're making an effort.
For motivation the best advice I've ever heard is that motivation is a fool's game, you won't feel motivated to start working out because it sucks. It's painful and tiring. The key is to consistently force yourself to do it anyways. Start small and progress slowly. Every day force yourself to go to the gym even if you feel miserable. Force yourself to drive to the parking lot and walk inside. If you leave immediately afterwards, fine, but go to the gym every day. Eventually you'll reach a point where you get a high from working out and then you'll be easily motivated.
For an actual routine, like I said start small and slowly progress to avoid injury and allow your body to adjust. Alternate 3 days cardio with 3 days strength, 1 rest day. Go any time on any days of the week, just make sure you show up. Always warm up before exercise by doing a short, easy version of your workout.
For cardio start with a brisk walk for a week or two, then eventually progress to jogging->running->sprinting. Feel free to mix in other stuff like cycling or swimming or other sports.
For strength training start with 5 or 10 pound dumbbells or just the barbell. Do large compound whole-body exercises like: squats, deadlifts, bench press, overhead press, clean and press, pull-ups, rows. A great book on a beginner weight lifting program is "Starting Strength" by Mark Rippetoe
Diet is probably the most important aspect of losing weight and having proper energy in general. So I would making little changes that turn into bigger ones when it comes to eating habits. For some people making drastic changes works for them and they stick with it, for me it was changing one thing at a time for me to stick with it. I calorie counted since that felt less restrictive for me personally, it wasn’t cutting out food groups just more controlling portions/amounts
As for the gym I started by going everyday after work 5 days a week. I only did cardio at first because I liked it and it helped me build the habit of going consistently. Later I started doing more strength training. I do a 3 day split with the other days as cardio so that I can focus on different muscle groups.
I went to the Gym for three years - then came COVID. It was never fun. In good times I went there 3 Times a week - Mon - Wed - Fri. One time per week with a friend - she only has time once per week. I waited the fun to come but it never happened. But I did it for my health
As the old saying goes... "you are what you eat". Why are there anorexic people? 😆 not to go to the extreme, but you eat nothing like them and end up like them. Im on the "whole foods plant based diet". How many people say you'll waste away😄😆? I lost a bit of weight, about 30lbs, just from being vegan... after a year. I would watch videos about it before potentially starting that kind of diet.
As for weight training, you start out with light weights and take no stupid supplements. No steroids, no creatine, testosterone or whatever crap exists. Just workout, upper body one day, lower the next. Don't do the same bench press or whatever every day. When you lift, don't jerk up the weights on any workout. Clean and jerk is stupid🤦🏻♂️, the snatch is stupid🤦🏻♂️. Try to always have a workout partner, otherwise only use dumbbells or perhaps machines. I personally hate machines, but what are you to do🤷🏻♂️?
The first three weeks of hard exercise is an enormous battle of the mind. Your body and mind will try everything to get you to stop. On week four you feel excellent. You've adjusted and ready to get back the next day. Keep it in mind and stick with it. Being fit is the best feeling. Earning it is half the pride. Best of luck.
How you start really depends on your goals. If you want to convert fat to muscle, that's going to require different exercise and diet versus simply losing the fat and staying lean. I believe free weights, build more bulk muscle, while lower weights and more outdoor/natural exercise builds a leaner muscle. That's how it works with me.
As far as people making fun of you, or making, you feel uncomfortable, let's hope that doesn't happen, because a gym or exercise regiment should have supportive individuals, not those who look down on you. If they do make you feel uncomfortable, use that to fuel your motivation.
Okay- everyone starts somewhere. Nobody will look down on you. If anything people will encourage you.
There are lots of different workouts on rhe internet. Start with some. Simple basic push pull exercises. Workout 3 or 4 times a week.
What you really want to do is make a lifestyle change. Diet, habits and a consistent exercise program. Give yourself 90 days to see results.
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Anonymous
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I'd say forget the gym and invest in some home workout equipment. All you need is a Sanddune Stepper and an Isomax. People will talk about how expensive those are while ignoring the annual cost of gym membership and the hassle. I guarantee you will get stronger with those 2 items than anything you do at the gym as well.
Honestly, your best bet is to hire a personal trainer for a couple of sessions, someone who can create a program for you, teach you how to do the exercises, and give you diet advice.
Proper nutrition, supplemented by lifting weights to boost your metabolism, is the key to losing weight. Hours and hours of cardio is not.
The one tactic that’s always worked for me is to start slowly and let it build up naturally. The times I’ve been off the gym for a longer period, I start super slow. 10 pushups/day, BUT be super consistent, then add 10 crunches, then 10 pull-ups. Then do two series of each. If you do that, by the time you realize it, you’ll be doing a full body workout.
Great question. My advise would be to start w/ small achievable goals and work up from there. Ex: If your goal is to lose 50lbs in a year. Start by setting a goal of losing 2 pounds in a month. Begin w/ a basic gym plan that includes cardio and weight training and build from there.
Put in 3 weeks of solid dedication & it’ll become a habit. And fuck anyone that’s laughing at someone trying to better themselves. Who cares what they think. They were all once weak or out of shape when they first started too.
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