The Gym(My first experience)

[MacAztec]

I just got a membership to Gold's Gym. I used to be a member to another Gym for 2 years, but my membership expired in July of 2005 and I never renewed it.

In those 6 months, I really shrunk. When I was at the beach in July, people (friends and people I met) said I looked big. Big as in good shape and defined. I noticed I have gotten smalelr and stuff, so I am back in the scene.

My goal is to gain 20lbs by July of '06, of mostly muscle.

 

[7254278]

To the people who said it was a quick start I kinda agree, the only difference between me and the others in class was my bikes resistence setting was on the lowest most of the time but now 8 hours after the gym I can barely move, the muscles right above my knee hurt and if I walk to fast my legs wobble and I almost fall, jeez I sound like a women(no offence girls ), I dont think I should do spinning for a while I mean it was really intense, Ive never really been to a gym before, can some one suggest a work out regime to lose weight and tone up? I might go to a toning or body pump class 2moro, cant do spining again my legs feel like jello.

 

[rdowns]

Won't that will cut into your 24 hour a day forum habit?

Someone should make a really big keyboard that you type on with your feet. You know, like the piano in the movie "Big".

 

[FocusAndEarnIt]

Welcome to my life --everyday. I work out all the time and man am I soar today.

 

[Lacero]

Welcome to my life --everyday. I work out all the time and man am I soar today.

You shouldn't be sore if you work out at least twice a week. I'd imagine if you got back to working out after a month-long break, you could end up paralyzed for several days.

Here's to the Crazy Ones ​

 

[FocusAndEarnIt]

You shouldn't be sore if you work out at least twice a week. I'd imagine if you got back to working out after a month-long break, you could end up paralyzed for several days.

Here's to the Crazy Ones ​

I got back to the routine after a week off (holidays). That's why I'm soar.

 

[cwright]

I finally took up the gym when I went to college. I started in August, and I must say I have seen an improvement. The best thing at least for me is that the gym is free, and open late. Now that I am on break I got a 1 month temporary membership at a gym, it was $60. The gym is really nice, everything very new and well maintained. Its scary especially when you have been lifting what a week off will do to you. I am really glad I decided to go to the gym, because its important to take advantage of youth, and to get in shape while your young!

This is exactly what I've been doing as well... I started working out at the small gym in the lobby of my dorm at school (which is free and open 24/7) and continued at the local rec center over christmas break. It's taking a long time but I'm making progress. I'm just so tired of being 235 pounds at 19
Anyway my measurements may be a little off, but I've lost about 10-15 pounds (down to 220!) since I started in October and I tend to feel much better all the time. I just hope I can keep it up...

While I'm at it... what do you guys suggest for fast weight loss? So far I've just been using the treadmill for 30 minutes every day. Is there anything else I should be trying?

 

[7254278]

This is exactly what I've been doing as well... I started working out at the small gym in the lobby of my dorm at school (which is free and open 24/7) and continued at the local rec center over christmas break. It's taking a long time but I'm making progress. I'm just so tired of being 235 pounds at 19
Anyway my measurements may be a little off, but I've lost about 10-15 pounds (down to 220!) since I started in October and I tend to feel much better all the time. I just hope I can keep it up...

While I'm at it... what do you guys suggest for fast weight loss? So far I've just been using the treadmill for 30 minutes every day. Is there anything else I should be trying?

Well guys its official I am paralyzed, just woke up, my left leg is soar, but my right whenever I flex my knee the muslce on top of it feels like its gonna burst outta the skin, I seriously dunno if I can stand!

 

[Motley]

Well guys its official I am paralyzed, just woke up, my left leg is soar, but my right whenever I flex my knee the muslce on top of it feels like its gonna burst outta the skin, I seriously dunno if I can stand!

Yeah when I started hitting the bicycle semi seriously my knees were a mess. Sore, lots of popping, but after a month it all went away and let me ramp up the time and distance I could do dramatically. Of course a year ago when I got the bike and hadn't ridden for about 5 years, going just 5 miles left me near dead.

While I'm at it... what do you guys suggest for fast weight loss? So far I've just been using the treadmill for 30 minutes every day. Is there anything else I should be trying?

You might want to do more than just 30 minutes if you're trying to lose weight. I was doing the same for a while and I didn't have any results until I ramped up how long I ran. Try something like adding 10 minutes every week or two. Over the previous winter I was up to 1 hour 20 minutes. When summer came I switched to cycling because at a longer time chaffing seriously becomes an issue. It was an unexpected "reward" for my hard work.

 

[devilot]

While I'm at it... what do you guys suggest for fast weight loss? So far I've just been using the treadmill for 30 minutes every day. Is there anything else I should be trying?

What about non-gym lifestyle changes?

• Portion control?
• Eating healthier.
• Caloric intake overall.
• Don't drink your calories: as in, just drink water.
• No soda (even though diet shouldn't have any calories, it's still not the best for you), no juice (I water mine down), no alcohol, etc.

 

[Lacero]

While I'm at it... what do you guys suggest for fast weight loss? So far I've just been using the treadmill for 30 minutes every day. Is there anything else I should be trying?

Devilot has sound advice.

I'll add:

Don't diet. Eat regularly and in moderation. Don't deny yourself fatty foods as they will make you feel full. Severely reducing fat in your diet means you'll overcompensate on starchy and sugary foods. If you're a vegetarian, you'll debate me on this.

And experts say you need at least 45 minutes of strenuous activity a day, just to maintain your weight. I'd say 90 minutes a day just to increase your metabolism, but it won't help you to lose weight fast.

Here's to the Crazy Ones ​

 

[devilot]

Don't diet. Eat regularly and in moderation.
<snip>
I'd say 90 minutes a day just to increase your metabolism, but it won't help you to lose weight fast.

Ooh, good ones! Eating regularly and in moderation. And upping the metabolism? That would be so lovely.

Keep in mind cwright, that as you build more muscle mass, muscle burns more calories than fatty tissues but muscle also weighs more than fat so don't be surprised if eventually the scale doesn't agree with your positive changes.

 

[7254278]

Guys any ideas for getting rid of the soreness, I can barely stand and no matter what position my legs are in my top ahlf of the leg is sore so sore I can almost call it extremley painfull.

 

[Lacero]

Guys any ideas for getting rid of the soreness...

72 hours and a stack of DVDs.

The soreness isn't too bad. I actually like the sensation when it does happen, which is pretty rare, probably 3 times in the last 5 years.

Here's to the Crazy Ones ​

 

[devilot]

Guys any ideas for getting rid of the soreness, I can barely stand and no matter what position my legs are in my top ahlf of the leg is sore so sore I can almost call it extremley painfull.

If I recall correctly... soreness comes from built up lactic acid (which is a byproduct of the Krebs cycle when you don't have enough oxygen) anyway....

It probably won't help you too much now, but next time you work out, make sure you are well hydrated (with water!) and that you don't just stop moving. If you keep your blood (and thus, oxygen in your blood) circulating along w/ plenty of water, it will help alleviate some of the soreness.

And ice. A lot of hard core athletes take ice baths. :shudder: I'd rather be sore, personally. And I agree w/ Lacero, it feels nice to be sore. But I haven't moved my lazy butt in a long time.

 

[pseudobrit]

If I recall correctly... soreness comes from built up lactic acid (which is a byproduct of the Krebs cycle when you don't have enough oxygen) anyway....

Burning during a workout is lactic acid. Soreness after a workout is muscle damage. A proper workout plan and routine will not result in any soreness.
A combination of weight and cardiovascular training is ideal.
A gym workout that lasts more than two hours is a waste.

It probably won't help you too much now, but next time you work out, make sure you are well hydrated (with water!) and that you don't just stop moving. If you keep your blood (and thus, oxygen in your blood) circulating along w/ plenty of water, it will help alleviate some of the soreness.

Creatine and protein, taken in moderation and in proper proportion with some dextrose, can improve muscle response during a workout and recovery after a workout. Creatine in particular is phenomenal at trapping water in muscle (which is why it's dangerous to use during sweaty aerobic exercise).

 

[pseudobrit]

Guys any ideas for getting rid of the soreness, I can barely stand and no matter what position my legs are in my top ahlf of the leg is sore so sore I can almost call it extremley painfull.

Stretch. Hard. Hold.

Creatine helps, too.

Other stuff:

The fastest and easiest way to lose weight is to change your diet. Eat lots of fiber and carbohydrates and get protein (preferably soy, but whey is optimal for exercise recovery; avoid eating meat more than 3 times a week). Focus on these two and don't worry about fat intake. I sprinkle flax meal over a high fiber cereal mix every day. Flax contains more omega-3 fatty acids than any other source by far, and will boost your metabolism while balancing your cholesterol.

Buy a bicycle. Ride lots. Lose weight. Get a resting heart rate of 30.

 

[leekohler]

Speaking as someone who's been athletic most of my life, I can tell you it'll get easier. Just don't give up! The hardest part will be making this a habit for life. Remember, the benefits of exercize are cumulative. I haven't read the entire thread, but hopefully you're doing more than just biking. The rest of your body needs attention too, not just your legs.

 

[FocusAndEarnIt]

Guys any ideas for getting rid of the soreness, I can barely stand and no matter what position my legs are in my top ahlf of the leg is sore so sore I can almost call it extremley painfull.

I had that exact pain when I first started, it won't be so bad after a while.

 

[cwright]

What about non-gym lifestyle changes?

• Portion control?
• Eating healthier.
• Caloric intake overall.
• Don't drink your calories: as in, just drink water.
• No soda (even though diet shouldn't have any calories, it's still not the best for you), no juice (I water mine down), no alcohol, etc.

I have been doing a pretty good job at this so far... I stopped drinking soda entirely a year ago and since I started exercising in October I have been drinking (almost) only water–about 2 liters a day, with the exception of maybe some alcohol about once a month
At school, I have also gotten into a habit of eating a fairly large breakfast (omelet, banana, milk or water) and skipping lunch and not eating anything until dinner. Not because I'm starving myself... just because I really dont feel hungry until later. I think I'm really losing some of my appetite.

As far as the workout routine goes, I think I may start by doubling my time when I go back to school on Jan 17 by going for 30 minutes in the morning and another 30 minutes at night. I know someone said 90 minutes was best but it may take me a while to get there.

Thanks for the input!

 

[CanadaRAM]

Lactic acid build up dissipates fairly rapidly - the pain the next day is more likely to be muscle rebuilding itself (good) and aggravation from inflammation or swelling (not good)

Ice is the treatment for inflammation. Even better, a cold pack at about 5 degrees C (not freezing)

Stretching for loosening up muscles that are in spasm. If you have aggravated a muscle, all of the surrounding muscles will be holding themselves in tension to compensate -- keep the injured muscle from being used -- so it throws off your posture and creates pain in the other muscles too. Ice and stretching help relax the injured muscle and loosen all the others that are overcompensating.

Stretch gently to start - stretch the muscle to the point of pain, but not past, and hold for a slow count - increase the length of time you hold it as you improve. Do NOT 'bob' or bounce to get 'more' stretch

For your next gym visit, please take it much easier. You now know that you can't jump right into a full-pace program

It's like a race driver going into a turn at full speed on the first lap before the tires are warm... he'll hit the wall.

Choose a couple of aerobic exercises (for variety) and start them at a modest pace, 20 - 30 minutes each.

At the price, your gym should be providing instruction on the equipment, instruction on proper stretching and warmup, and a heartrate monitor so you can watch your exertion rate and keep it within the optimal zone.

When I started (and when I go back now after a layoff) this means for me the elliptical trainer at a WALKING pace. Not jogging, not running, not stairs. As your heartrate monitor shows you are gaining in fitness (that is, the same speed/resistance does not raise your heartrate up into the cardio zone like it did before) THEN you can pick up the pace, resistance and duration to keep your heart in the target zone.

It is a misconception that if some exercise is good, more effort/more pain/more willpower is better. Keep your goals modest to start with.
Gradual improvement is your target.

 

[7254278]

I had no idea it would be like this, infact I asked the women at the desk what a good exercise for losing weight was and she said spinning or steping, I went to the spining class and they were ¨spining cirlces around me¨ I seemed dead by the end, could barely walk down the stairs, now I am only taking classes cuz I dont know what a proper work out is, I could use the other facilities which dont involve classes but I wouldnt know where to start.

EDIT: I did the exercise yesterday afternoon, am I gonna feel any better 2moro?

 

[LethalWolfe]

I had no idea it would be like this, infact I asked the women at the desk what a good exercise for losing weight was and she said spinning or steping, I went to the spining class and they were ¨spining cirlces around me¨ I seemed dead by the end, could barely walk down the stairs, now I am only taking classes cuz I dont know what a proper work out is, I could use the other facilities which dont involve classes but I wouldnt know where to start.

EDIT: I did the exercise yesterday afternoon, am I gonna feel any better 2moro?

It would probably be worthwhile to see if your gym offers personal trainers. If so, pay for a few sessions w/a personal trainer so they can get you on the right path (both in working out and in diet). Once you have a good "foundation" you can take it from there. The last thing you want to do is injure yourself out of ignorance or waste your time by doing ineffective exercises.

You want to start off slow and build up from there. I'm just starting to get back into shape (I played soccer and racquetball regularly most of my life, but slacked off after college) and I'm taking it slow until I get "up to speed" and then I'll start pushing myself.


Lethal

 

[pseudobrit]

I had no idea it would be like this, infact I asked the women at the desk what a good exercise for losing weight was and she said spinning or steping, I went to the spining class and they were ¨spining cirlces around me¨ I seemed dead by the end, could barely walk down the stairs, now I am only taking classes cuz I dont know what a proper work out is, I could use the other facilities which dont involve classes but I wouldnt know where to start.

Spinning is a good structured workout. If you find yourself in over your head, don't be ashamed to lower the resistance and soft pedal for awhile. It's not like you'll slow down the paceline.

 

[maddav]

At the moment marathon training is keeping me fit, I was pushed into it by my neighbour, but through it, (and a change in diet) I've lost an awful lot of excess weight.

It's a bit of a shock at first, but you do get used to it, and after a while you learn to (dare I say it) enjoy structured workouts & exercise in general.