Tips for the gym and Weight training.

[littlemissamber]

This summer I really would love to get toned up, gain weight(muscle mass) and Maintain it. But I'm very Intimidated going to the gym by my self and looking like this lost little girl. I really want thicken out my thighs and arms(they're getting there) & flatten out my Stomach. I do a lot of Cardio(jump rope, Hulu hoping, biking, walking) and arm weights (like 15 and 20 pounds) I just don't really know where to start and what to do(like using Machines or doing Deadlifts and stuff) you could also give me diet tips, that would help. (I'm allergic to peanuts,shellfish, and Soy)

*I'm also 17 5'1 and about 110 pounds.

[MartinMarsh]

Don't be afraid of the gym :). Most people are there for the same reason as you are, to make some gains. I'll paste here what I wrote for another similar question:

For diet, just eat clean. As little processed food as possible. Make sure you have a lean protein source for every meal (chicken, turkey, beef, eggs, etc). Good healthy carbs (veggies, fruits, some rice or pasta). And healthy fats like olive oil.

Split your workouts into upper and lower body since you're a beginner. For example,

Monday - Lower Body:

Squats

Deadlifts

Lunges

Tuesday - Rest

Wednesday - Upper Body:

Shoulder Press

Rows

Pull Downs

Thursday - Rest

Friday - Arms/Core

Dips

Bicep Curls

Ab Crunch

Reverse Ab Crunch

Then you can repeat the routine the next week. For all exercises try to use a weight that will get you around 8-12 repetitions. If you can do more than 12 repetitions per set, increase the weight. And do every exercise 4 times with about a minute to a minute and a half rest in between. Also remember to warm up and cool down before and after each workout.

This isn't the ideal workout split, but its something to get you started. Eventually, if you make a habit of it and enjoy it lol, you'll make your own workout split. I did a lot of research to create my perfect workout split.

Hope this helps.

[WeaponZero]

Machines in general are only a supplement.

Regardless of your goals, it is best to start out with a routine that has you doing full body workouts (such as the one outlined in Stronglifts 5x5) 3x a week. The reason is because many of the exercises you will be doing when working in splits (different muscle groups on different days) require already having built up a strong base to work with. And 3x a week full body workouts like Stronglifts or Starting Strength give you that base.

Martin's advice is really good but it more or less applies to people at a higher level than where you're currently at. Spend 12 weeks or so following a full body routine then start experimenting with more advanced stuff.