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What should new gym members start off with?
Posted on 9/17/20 at 12:05 am
Posted on 9/17/20 at 12:05 am
I use to play football so i know how to lift, and i know my way around a gym, but it has been over 8 years since I consistently worked out. What should i focus on now that i am about to start back lifting tomorrow? If it helps ill be in planet fitness
Posted on 9/17/20 at 4:07 am to BlackAngus
If you want to make the most of your time I'd focus on the big compound lifts:
Squat
Deadlift
Bench Press
Overhead Press
Barbell Row
Lat Pull-down (or chinups if you can do them)
Don't be afraid to start off super light. You're probably going to be sore the first time back in the gym. There are a lot of good programs out there but you may be limited at planet fitness since they don't have a lot of free weight options.
Squat
Deadlift
Bench Press
Overhead Press
Barbell Row
Lat Pull-down (or chinups if you can do them)
Don't be afraid to start off super light. You're probably going to be sore the first time back in the gym. There are a lot of good programs out there but you may be limited at planet fitness since they don't have a lot of free weight options.
Posted on 9/17/20 at 7:37 am to dbeck
Full coverage gloves and a mask.
Posted on 9/17/20 at 7:39 am to dbeck
Do you think its more important for me to focus on the treadmill right now or is it ok to just lift
Posted on 9/17/20 at 8:46 am to BlackAngus
quote:
Do you think its more important for me to focus on the treadmill right now or is it ok to just lift
What are your goals?
Posted on 9/17/20 at 8:49 am to BlackAngus
Grab some weight and move it. Expect some soreness. Mix some free weight, cable, and machine exercises. Don't forget legs and shoulders. Warm up first, and stretch before, and after. If you're at a gym that has spin classes, try it out.
This post was edited on 9/17/20 at 8:57 am
Posted on 9/17/20 at 8:49 am to BlackAngus
Lift! Leave the treadmills for the soccer moms. Focus on diet and supplement use. Have a plan. Going to the gym and working out on every seated machine is not a plan. Just figure out your goals and what you want and plan from there.
Posted on 9/17/20 at 9:13 am to BlackAngus
quote:
Do you think its more important for me to focus on the treadmill right now or is it ok to just lift
Honestly I'd stick to weights. Treadmills are boring as shite to me and my experience is that if your muscles get bigger (even just a little) you will be burning more calories all the time.
I lost 15 lbs (7% of my bodyweight) in 2 months just by lifting and eating more (clean) calories and no cardio.
Everyone is different and have different goals though so your mileage may vary.
Posted on 9/17/20 at 9:20 am to BlackAngus
Not every planet fitness will let you deadlift, so be aware of that. The above advice is good: big compound lifts. I'll add that elliptical can be good cardio too, and less impact on your knees if you're bigger. The heart is a muscle too, don't neglect it.
Posted on 9/17/20 at 9:52 am to BlackAngus
quote:
I use to play football so i know how to lift
Forget what you think you know and learn about other programs.
I'm my strongest now and I thought I knew what I was doing when I was younger.
Posted on 9/17/20 at 9:54 am to BlackAngus
quote:
but it has been over 8 years since I consistently worked out.
Start out light. Don't overdo it your first few weeks.
And the foam roller is my best friend at the gym.
Posted on 9/17/20 at 10:36 am to BlackAngus
Agree with everybody above. Start off light and do the lifts that will hit everything especially the first few months.
Jeremy Either has a Workout A and B that are full body workouts that I did modified versions of and I think they area good place to start along with the compound lifts in general.
LINK
Jeremy Either has a Workout A and B that are full body workouts that I did modified versions of and I think they area good place to start along with the compound lifts in general.
LINK
Posted on 9/17/20 at 12:18 pm to boxcarbarney
I want to lose like 30 pounds im 6'0 even 250
Posted on 9/17/20 at 1:21 pm to BlackAngus
start with the greyskull LP. Pick a template and roll with it. I explain here
Get your diet in order. I suggest using my fitness pal to track everything for a week or two. From there learn how to count macros and use the leangains calc from here to get your macros. Plug them into myfitnesspal and try and hit within 10% of each macro for a while.
Get your diet in order. I suggest using my fitness pal to track everything for a week or two. From there learn how to count macros and use the leangains calc from here to get your macros. Plug them into myfitnesspal and try and hit within 10% of each macro for a while.
Posted on 9/17/20 at 2:58 pm to BlackAngus
How quickly do you get out of breath from just walking? Does it feel like you're dying from going up a flight of stairs? Everybody is in a different spot physically, so its hard to say. If you can do a mile on an elliptical and not be dying then start with a lifting program. If you feel like you're going to pass out from climbing a flight of stairs, then start on an elliptical for a few weeks first. I believe a lot of people go too hard too fast and fall off completely when they can't keep up. Ultimately, just try to constantly challenge yourself. When something gets easy, make it harder, otherwise you are wasting your time.
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