Back to Gym... ...a little timid

[jetskiguy]

Well,

This week, I started using my gym membership that I have been paying for since last year. I have done pretty well except for today.

Earlier I started just doing cardio, but I knew that I could lose this "flab" quicker with some strength training on top of my cardio.

When I woke up this morning, I logged into fitsite.com and looked at some of the weight exercises that they recommend for each muscle. Today, I wanted to work on my upper body, so I did the following:

Side Laterals: 20lb 3 sets/10
Cable Pulley Upright Rows: 70lb (I think - I didn't writ it down) 3 sets/10
Alternating Seated Curls: 20lb 2 sets/10 & 30lb 1 set/5
Crunches: 3 sets/20
Lower Back Machine: 140 3 sets (I don't feel like this is working anything out)


During the workout, I felt that I was being stared at. Maybe because of my form, or was it because I looked lost and confused! I did pick up too heavy of weight when I was doing my Alternating Seated Curls, and couldn't do anymore. Then I look in the mirror behind me, and I swear dude was laughing at me!

Anywho, I think that I am going to go back again tommorrow and work the lower, but any suggestions, tips. etc??? Will this eventually pass (Feeling like a dumb~ss)

Thanks,

[Ronski2000]

Hey Jetski-
Yeah..gotta hang in there. I agree with about the lower back machine, I do not feel any difference with that machine either.

Your other weights seem ok to me but only you can determine that. If the muscle fatigues on the 9th or 10 rep then the weight is about right. If it fatigues sooner, you should probably go lighter.

Just concentrate on proper form and you will be fine. Good luck and keep going to the gym...

[LisaS]

you picked exercises that are usually used as adjunct rather than primary exercises.
Next time for upper body, try to hit the big muscles of your chest, back and shoulders: things like bench press, lat pulldowns, seated rows, shoulder presses. exrx has good illustrations if you don't recognize these by name ( http://www.exrx.net )

[jetskiguy]

Thanks!

I will try that next time that I do my upper body... I haven't a clue what sort of routine I needed, so I just winged it.

Thanks again.

[just4fun]

Hang in there jetskiguy, and don't let them intimidate you! I used to feel the same way when I first started out. Now those muscleheads are used to seeing me in there and I've even gotten a few comments recently telling me how strong I am for a girl, LOL!

Now I think I get most of the stares when I'm in the cardio room as I do a hard 30 minutes on the elliptical and then go over to the treadmill and run another 3 miles at a decent clip! I'm usually drenched in sweat - much more than anyone else in there!

[DJ7]

Jetski-

Ask a professional for help ... most gyms provide one or two personal training appointments as part of their membership. (They want to make sure you know how to use the equipment properly.) If your gym doesn't offer this ... sign up for a couple of personal training appointments. It is worth the money to be sure that time you are spending at the gym is the most productive. Proper form is critical to strength training and the best way to be sure you don't hurt yourself. Down time from an injury can slow your progress towards your weight loss goals.

Also, as you progress in your workouts, you will want to vary the exercises you do ... doing the same workout over and over again becomes less productive as your body gets use to the workout. You need to make changes to keep the workout fresh or otherwise you will get bored and may lose your motivation. Variety is the spice of life!

Good luck and let us know how we can help!

-- DJ

[jetskiguy]

This is an inexpensive "no frills" gym I belong too. $22/Mo. So, the only people they have are ones that they have on staff. My gf mother owns a very large fitness club although it is about 3 hrs away from here. HAHA.. I may ask them next time we visit her family. Too bad it wasn't closer, I would love to use their gym (indoor pools, basketball, racketball, weights, etc....) Maybe someday HAHAHA

[Arie]

I was in your situation 3 years ago. I was in no shape at all.
I believe you are starting with weights which are too heavy for you... you should pick a weight which you can do a first set of at least 15 reps with good form, and stick to this weight for a couple of weeks, just to get the form burnd into your brain (bad habits are harder to break).

when I started I was doing the following:
upper body - 3 sets of 12-15 reps:
- Chest (dumbbell press, or flys)
- Shoulders (front or lat raises)
- bicepts (concentration curls or cable)
- Tricepts (cable pushdown)
- upper back (one arm dumbbell row)
- crunches and lower back hyper extentions..


this is the basic. Since you dont have a spotter, try to use cable as much as you can.. it is safer.
and as someone here said, use www.exrx.net (http://www.exrx.net/) for ideas..

[DJ7]

Jetski,

Check your local paper for a personal trainer in your area that could go to your gym with you. I started working with a trainer 2 months ago and he has made a big difference in my progress. Good luck!

-- DJ