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  1. #1
    Registered User SafiJ's Avatar
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    Talking First day at GYM ever!!!!

    Hey all

    I'm 23 and I'm 176 lbs ! 5"2
    Really tired of everyone telling me I'm fat and I should go back to my weight 5 years ago
    Anyway - in the same time I want to lose fat and shape my body
    Flat belly and all these good dreams makes me decide to to the gym for the first time ever
    I've never been in Gym in my life !!! Not sure how should I start
    What should I do ?
    I'm away from my family / BF for the next two months and really wanna surprise them all with my new Body

    Do I need to buy any vitamins and proteins ???
    Would really be amazing if you can help me
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  2. #2
    Registered User xMiiDNIGHT's Avatar
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    You're gonna get bombarded with tons of info so I will give you the basics.

    -Supplements, a mutli vitamin and a whey if you don't plan on eating a ton of meat. That's it to start.
    -As for the gym, get yourself a routine that works for you. Don't go in there lifting like a body builder to start. Find a beginners routine, not a body building one. The first few workouts are gonna hurt like a mofo more than likely. Power through it. Do a little bit of cardio before and after lifting. I would recommend only going 3-4 days a week so you don't burn yourself out.
    -For diet the only things I cut out was pop(soda) and fast food. I lost about 40lbs in 5 months doing only that.
    -As for motivation, just think of the gym/transforming as a hobby, not a chore.

    Good luck
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  3. #3
    Registered User SafiJ's Avatar
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    Originally Posted by xMiiDNIGHT View Post
    You're gonna get bombarded with tons of info so I will give you the basics.

    -Supplements, a mutli vitamin and a whey if you don't plan on eating a ton of meat. That's it to start.
    -As for the gym, get yourself a routine that works for you. Don't go in there lifting like a body builder to start. Find a beginners routine, not a body building one. The first few workouts are gonna hurt like a mofo more than likely. Power through it. Do a little bit of cardio before and after lifting. I would recommend only going 3-4 days a week so you don't burn yourself out.
    -For diet the only things I cut out was pop(soda) and fast food. I lost about 40lbs in 5 months doing only that.
    -As for motivation, just think of the gym/transforming as a hobby, not a chore.

    Good luck
    Thank You
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  4. #4
    Registered User angelo212121's Avatar
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    -drink lots of water
    -get enough sleep.
    -you will lose motivation sometimes but keep on going and you'll reach your goal somehow.
    -count calories AND macronutrient %
    -good luck
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  5. #5
    Registered User Stephcoach's Avatar
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    You got some great advice here ^ make sure you have a plan and keep track of everything drink plenty of water and getting alot of sleep is also important.
    If you have someone to support/train with you along the way it will be alot easier.. good luck
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  6. #6
    I am a MASS MACHINE! henderjb's Avatar
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    The best thing you can do this Holiday Season is ……

    KEEP YOUR SCHEDULE and SCHEDULE YOUR WORKOUTS!!


    With so much to FOCUS on getting ready for the Holidays, it is easy to LOSE FOCUS of your WORKOUTS and MAKING time for them in your busy day. THE BEST THING YOU CAN DO is KEEP YOUR SCHEDULE and SCHEDULE YOUR WORKOUTS!

    If you don’t already have a SCHEDULED TIME to work out, SET ONE NOW! How are you supposed to keep on a schedule with your workouts if you don’t have a workout schedule?!?!

    When you set a SCHEDULED WORKOUT TIME, you REDUCE STRESS in your life because you don’t worry about what time you’ll make it into the gym. You KNOW what time you’ll go, HOW LONG you will spend in the gym, and WHAT TIME you will finish.

    EVER PUT OFF GOING TO THE GYM UNTIL IT’S TOO LATE TO GO or at least YOU RATIONALIZE that it’s too late to go? NO LONGER! Not with your workout SCHEDULE!

    If possible, SCHEDULE your workouts first thing in the morning and KNOCK IT OFF YOUR PLATE, and I mean KNOCK IT! Then, get on with your day, ENERGIZED, REFRESHED, with FEEL-GOOD endorphins floating around inside your body, CONFIDENCE in yourself, and in CONTROL of you and your health!

    And…… with extra vacation off work & school, make sure to KEEP SCHEDULE IN YOUR LIFE! Set an alarm and keep your SCHEDULED rising and bedtimes. Your body will function better, and you’ll find MORE TIME in your life to get all those little things done and keep you RUNNING ……… FULL SPEED AHEAD!!

    Cover your Holiday from all angles, join my mailing list: http://bit.ly/join_my_mailing_list-today
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    Ecc 9:10 “Whatever your hands find to do, do it with all your might..”
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  7. #7
    Registered User alanzillo's Avatar
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    Congras on hitting the gym!! Work HARD!! Never give up and something very important DIET! =) Keep us posted with your transformation!...
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  8. #8
    Registered User Justcallmedaddy's Avatar
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    Keep working hard. After the "honeymoon" phase of working out (first 3-6 months) a lot of people let the wheels fall off and their motivation dips. Keep at it, there is all the information you could possibly need on this website and the internet in general.
    *Family tells me I should stop trying to get bigger, in reality it looks like I've never touched a single god damn weight in my entire life crew*
    *At parties steals girls socks and shoes, goes into a corner alone and deeply inhales the scent for hours crew*
    *If a female says something to me, smiles at me, or makes eye contact with me I go sprinting as fast as I can the opposite way crew*
    *Hides in car for 6 hours every Friday and Saturday night so cat thinks I have a social life crew*
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  9. #9
    Registered User Tynk's Avatar
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    Take a before picture! It seems silly at first, but after a month or two of working out you can see how far you've come. It makes a HUGE difference and definitely boosts motivation!
    Yesterday was the only easy day.

    MFP - kkgolder
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  10. #10
    Registered User jeffl1980's Avatar
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    Just curious on how your first couple days went?
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  11. #11
    Tonight? We make soap compan's Avatar
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    IMO, don't worry about vitamins and supplements right now. Get yourself into a routine and get comfortable there at the gym. Learn to really enjoy it (for one reason or another). When you choose to introduce supplements into your routine, make sure you do your research first.

    Also, what somebody else said ITT, take a before picture. Set a goal date/weight/physique and track it. I have an excel file on my computer at work. Everyday I put a motivational quote/picture in it and check off a day on the calendar I built in it. It helps me stay motivated, maybe it would help you as well.
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  12. #12
    Home gym 'til I die. ProtienandIron's Avatar
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    Originally Posted by compan View Post
    IMO, don't worry about vitamins and supplements right now.
    This 100%.
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    ---------------
    http://forum.bodybuilding.com/showthread.php?t=153596291&p=1062453741#post1062453741

    []---[] Equipment Crew #43 []---[]
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  13. #13
    iSatori Rep TiffGarrett's Avatar
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    Great advice. I think you covered everything. :-)

    Originally Posted by henderjb View Post
    The best thing you can do this Holiday Season is ……

    KEEP YOUR SCHEDULE and SCHEDULE YOUR WORKOUTS!!


    With so much to FOCUS on getting ready for the Holidays, it is easy to LOSE FOCUS of your WORKOUTS and MAKING time for them in your busy day. THE BEST THING YOU CAN DO is KEEP YOUR SCHEDULE and SCHEDULE YOUR WORKOUTS!

    If you don’t already have a SCHEDULED TIME to work out, SET ONE NOW! How are you supposed to keep on a schedule with your workouts if you don’t have a workout schedule?!?!

    When you set a SCHEDULED WORKOUT TIME, you REDUCE STRESS in your life because you don’t worry about what time you’ll make it into the gym. You KNOW what time you’ll go, HOW LONG you will spend in the gym, and WHAT TIME you will finish.

    EVER PUT OFF GOING TO THE GYM UNTIL IT’S TOO LATE TO GO or at least YOU RATIONALIZE that it’s too late to go? NO LONGER! Not with your workout SCHEDULE!

    If possible, SCHEDULE your workouts first thing in the morning and KNOCK IT OFF YOUR PLATE, and I mean KNOCK IT! Then, get on with your day, ENERGIZED, REFRESHED, with FEEL-GOOD endorphins floating around inside your body, CONFIDENCE in yourself, and in CONTROL of you and your health!

    And…… with extra vacation off work & school, make sure to KEEP SCHEDULE IN YOUR LIFE! Set an alarm and keep your SCHEDULED rising and bedtimes. Your body will function better, and you’ll find MORE TIME in your life to get all those little things done and keep you RUNNING ……… FULL SPEED AHEAD!!

    Cover your Holiday from all angles, join my mailing list: http://bit.ly/join_my_mailing_list-today
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  14. #14
    Registered User Fbomb1990's Avatar
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    Congrats! Man just keep pushing yourself to lift. When u don't feel like it go anyway. Don't get intimidated by the big boys and instead pick their brain for useful knowledge. At first I'd say don't do any set programs just go and get comfortable with the weights. The rest from programs to dieting slowly come with time and effort
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  15. #15
    On a mission cuzzaa's Avatar
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    Biggest tip:

    Many people fail to realise that slow progress... is progress.

    Good luck!
    The hardest things in life are done the least, but provide the most.

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  16. #16
    Registered User ChickMagnet88's Avatar
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    good luck

    as above, time is the biggest factor. good results take time. a lot of time.
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  17. #17
    Banned RedJune's Avatar
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    Your going to love it!! Goodjob and making the first step towards bettering yourself, well done.
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  18. #18
    On a mission cuzzaa's Avatar
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    Originally Posted by RedJune View Post
    Your going to love it!! Goodjob and making the first step towards bettering yourself, well done.
    this!
    The hardest things in life are done the least, but provide the most.

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  19. #19
    Registered User CyreXx's Avatar
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    Going to go a little against the grain here and advise not taking too much on

    You have started to make a change, which is great, this is both a physical and mental change. You are going to be devoting energy to your work outs as well as time from your day.

    Because of this I would concentrate on a few things, especially in this festive period.

    Don't worry about Whey/vitamins/protein/etc.

    Don't concern yourself over macro/micro/calories. this doesn't mean eat loads of fast food, just be sensible, we all know that certain foods are better than overs. Ensure you are actively drinking more water then you previously would have.

    Don't try to take on too much information, and remember, you tube is a fantastic resource for learning exercise form.

    Build a basic plan and work up, start at 2 or 3 days a week and see how it works for you, if you can, try find a partner or a friend to ask in confidence/work out with.

    Your body needs to adjust to this change as well as your motivation, don't be bummed out if some days its hard, we all have days with low motivation, but once most people are actually at the gym they get a second wind so to speak

    as the previous posters said, its a hobby, not a chore, look forward to it. If there is an exercise you don't enjoy, don't do it (note this applies more in your early lifting career)

    above else, have fun, good luck & keep us posted on how it goes.
    1 Plate OHP
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    Them organised as F PR's doe
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