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
Thread: First day at GYM ever!!!!
12-07-2012, 02:54 PM #1
First day at GYM ever!!!!
12-07-2012, 03:19 PM #2
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.
12-07-2012, 04:02 PM #3
12-07-2012, 10:33 PM #4
12-08-2012, 06:41 AM #5
12-08-2012, 01:42 PM #6
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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
Ecc 9:10 “Whatever your hands find to do, do it with all your might..”
12-08-2012, 02:18 PM #7
12-08-2012, 04:12 PM #8
12-09-2012, 02:33 PM #9
12-11-2012, 10:01 AM #10
12-11-2012, 02:07 PM #11
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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.
12-11-2012, 02:32 PM #12
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12-13-2012, 05:36 PM #13
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12-14-2012, 12:06 PM #14
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
12-16-2012, 05:05 AM #15
12-19-2012, 11:28 PM #16
12-20-2012, 10:57 AM #17
12-20-2012, 11:37 AM #18
12-21-2012, 05:21 AM #19
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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
2 Plate Bench
3 Plate Squat
4 Plate Deadlift
Them organised as F PR's doe