Just turned 26 and first day at gym

[anupamjain008]

Folks,

I turned 26 yesterday and treated myself with an annual membership at Gold's gym. The folks there were quite helpful. They even clubbed me with another customer and hence I availed the special "couple" rates.

Today evening will be my first day at the gym. Any tips as to what I should do before going? Is any preparation needed?

The gym has all standard features:
Strength/Cardio/a few other sections that I do not recall.
Aerobics/Yoga etc. (I would not really make use of these)
Showers
Drinks/Snacks

Any inputs would be highly appreciated. Please let me know in case I should enquire the gym folks about anything else.

Thanks guys.

[lunapt]

first day at the gym? do rippetoe

[DieselFella]

damn, better late than never

[WlLD]

http://forum.bodybuilding.com/showth...hp?t=117429161

read this.

[Technium]

Do some fun lifts, to get you into the spirit of it all.
Doing deadlifts or squats on your first day might be offputting, as they aren't 'fun' in the beginning.
Try some benchpress, maybe even overhead press.
Try some cable flyes, do some curls and try the leg press machine if you feel like it.

Don't over exert the very first time and get put off, like a few people are.

[MilkBender]

Do some fun lifts, to get you into the spirit of it all.
Doing deadlifts or squats on your first day might be offputting, as they aren't 'fun' in the beginning.
Try some benchpress, maybe even overhead press.
Try some cable flyes, do some curls and try the leg press machine if you feel like it.

Don't over exert the very first time and get put off, like a few people are.

I think you should start squats and deadlifts. They're not some kind of super special lift.

And listen to the bold part, you could be super sore for over a week if it's your first time lifting

[wside420]

Just remember the first time you workout say your biceps.
There's a really good chance its going to cripple you for 4-6 days. So stretch stretch stretch.

[anupamjain008]

Wow - thanks so much for the feedback guys - just free from the office. Yes this is the first time that I'll be lifting (if at all).

Lets see how it goes. Thanks so much. This forum rocks!

[Nullery76]

Wow - thanks so much for the feedback guys - just free from the office. Yes this is the first time that I'll be lifting (if at all).

Lets see how it goes. Thanks so much. This forum rocks!

Glad you're joining us bro.

[james2202]

Wow - thanks so much for the feedback guys - just free from the office. Yes this is the first time that I'll be lifting (if at all).

Lets see how it goes. Thanks so much. This forum rocks!

If u get serious about it, dont forget the 2 basic rules.

Good Diet= Win
Bad Diet= Fail.

[trainlikeafr3ak]

Like the guy said above me bro, DIET DIET DIET. Depending on what you want out of working out make sure you have a good diet whether its bulking bigger meals or cutting smaller meals eat all healthy make sure you change up the little things like no soda or diet, whole wheat stuff like bread and pasta, low fat or skim milk, no sugars and candys. Also try and find a good workout routine there are a lot on this site and also all over the internet you can also use muscleandstrength.com hope this helped

[anupamjain008]

Okay so just back from the gym and oh what a refreshing feeling - like someone said above - better late than never!

First about myself - I am North Indian - Based out of Delhi - age 26 - weight 60 Kgs - Height 5'10.5" - lean built. My work is Finance so I keep sitting on my desk whole day - By God's grace have never had any major health related issues. My diet is not great at all - I skip breakfast, usually have potatoes, wheat bread and rice in lunch (1 pm), and some cereals, wheat bread, rice in the dinner (7 pm).

I went and the guy took me to a treadmill - 10 mins at 4 RPM I think.
Then to an upright cycle - another 10 mins - speed was 75-80RPM.
Last was a 10 minute session on a cross trainer - I think some 130-140 RPMs.

That was it - no orientation - no feedback on what I should eat - no BMI - no diet chart etc. - no details as to what all I shall be doing going forward. I feel a little disappointed with the trainers.

Moved to the shower session - no permanent lockers there - we need to bring own locks. The guy told me to use the steam room twice a week - he said that this will help in cleansing of skin etc.

Finally they had some complimentary lemon water. Two glasses and I was out.

These people are supposed to give me some kit with shoes etc. - they have not given that - heck they have not yet even given me the receipt - though I paid cash. Even my travel card etc are not given yet. This is quite unprofessional. On the other hand machines were generally well maintained and top-notch.

Now I am really worried about my diet after reading posts above - please advise me what to eat and what to avoid. Many thanks guys for such a wonderful response - like I said before - you guys are awesome!

[CallmeEvan]

Very smart choice joining the forum, everything i learned was from here, check out the articles also.

[Face_Palm]

They even clubbed me with another customer and hence I availed the special "couple" rates.

LOL taken for a ride.

Really though, better late than never. Good job.

[Kcabo]

If u get serious about it, dont forget the 2 basic rules.

Good Diet= Win
Bad Diet= Fail.

idiot

[jake1224]

Wrong section, brochacho.

Oh, and squats/deadlifts =/= offputting.

Squats/deadlifts = good.

Edit: @above: He's right.

[emii]

Wow - thanks so much for the feedback guys - just free from the office. Yes this is the first time that I'll be lifting (if at all).

Lets see how it goes. Thanks so much. This forum rocks!

If you're sitting a lot, don't forget to stretch your hips!
http://stronglifts.com/7-dynamic-str...-hip-mobility/

It'll help a lot with your form when lifting

[scyyy]

strong 26 y/o teenager

on a more serious note though, best of luck to you. Read some stickies and have fun with it.

Edit/- also, do they have the les mills body pump classes at your gym? If so you should try taking one, especially when you're a beginner it's a good way to get pushed, and this also differs from many other group classes since it has weights; light weights but still, I promise you you'll feel a burn at the end.

[ronniecroleman]

If you're sitting a lot, don't forget to stretch your hips!
http://stronglifts.com/7-dynamic-str...-hip-mobility/

It'll help a lot with your form when lifting

i would suck the fart out of your perfect ass.

[Adimi24]

what are your goals, general health and/or gain size or lose weight, etc?

[anupamjain008]

@adimi24, I dunno what my goal is - I want to have basically a healthy body - I am too thin and ppl think I am weak. I would like to have a little muscle too - but I am not really gung-ho about bodybuilding (at least yet, since I am just starting).

Of course I do not need to lose weight - I am 60 Kgs/5'11" - maybe I might add a little - also I would really want broad shoulders and a little muscle.

I am a vegetarian and hence can't take meat/egg. I think Oats/milk is a good source of protein. I am planning to include 400 ml of milk in my diet each day. Will also get a pack of Quaker oats and keep in office to munch on.

[Migs1990]

how can you have milk and no eggs?

[anupamjain008]

@Migs1990, Its usually the case in my geography - almost all vegetarians take dairy products. However, we do not take eggs. Eggs is considered non-vegetarian in India.

[Migs1990]

@Migs1990, Its usually the case in my geography - almost all vegetarians take dairy products. However, we do not take eggs. Eggs is considered non-vegetarian in India.

ahh okay. just buy some whey protein powder mate, or a weight gainer.

[anupamjain008]

Hey thanks - I got Soya milk - 1 Liter - and Sprouted Chana - 150 gms. Also got some Sprouted moong - 150 gms. Hope this is sufficient over the weekend.

Also, just back from my second session - too much this time:
1. Treadmill - 15 mins
2. Upright cycle - 15 mins
3. There was a machine in which I had to climb and kneel down and hold from the top - the seat used to go under my weight and then I had to pull up - 15 pull ups on this one.
4. There was this machine in which I had to sit and hold the handles and pull them in front of the chest - 20 pulls on this one.
5. 10 mins of Upright cycle.

And oh yeah - steam bath session - not sure - maybe 3-5 mins.

This took me about an hour 15 mins I think. What do you guys think? Am I doing the right stuff? I am really enjoying it all.

Cheers!

[BoomBox501]

Why not introduce some weight lifting? Cardio is good but if you want to have a more lean/healthier body than weight lifting is the way to go. Start with Rippetoes then develop your own routine!

[wside420]

Well
1st machine = Assisted Pullup/Dip.
2nd machine = Pull down most likely lever.

Both Works Lats (Back)
Whats your goals btw? Are you trying to Gain mass/Muscle
or are you over weight and trying to loose weight?
Generally guys want to gain mass/muscle.

If you want to Gain mass/Muscle. Skip the cardio exercises altogether. and only lift weights
Cardio is generally for either girls or guys cutting weight/Building endurance.

Here's something 2 Things to Get you started.

#1 - http://exrx.net/Lists/Directory.html (Shows you most of the excercises you can do for each muscle and how to do them)
#2 - http://www.sport-fitness-advisor.com...exercises.html (Dumbbells are a great place to start you can't go wrong with them and you can Work almost all muscles effectively with them)

Basically pretend The yoga room doesn't exist. Also that Cardio machines don't exist. Also your kind of on your own at the gym. If you go up to a trainer and say Hi Im New, Could you tell me what I need to do. They will most likely point to a treadmill and say run just so they aren't bothered. Until you become very familiarized with the gym. If you need someone to help you your best bet is a Paid trainer(Which I don't recommend).

Its really up to yourself to research and observe. Then perform.

[anupamjain008]

Thanks all.

[gunsandgutts]

@Anupam - From your post, I can tell that you don't want to get big or anything, you are just looking to improve your physique and want to live healthier. If that is the case, then you are fine doing all that cardio you mentioned but you need to start lifting some weights as well.
Read the stickies in the Workout as well as the Nutrition section. You will have to make major changes to your diet though.
I see that you don't eat meat/eggs, so you will have to depend on milk (alot of milk and not just 400ml a day, get the low fat one if full cream is hard to drink), soy products, beans,peas and legumes. Incorporate some fruits and green vegetables into your diet as well.

On a side note - Eggs are not considered non-vegetarian in India. Different societies/families have their own beliefs about this.

Good luck !

[ScribNeezy]

i would suck the fart out of your perfect ass.

strong desperation is strong