OK, here's the "beginners" article that I was talking about. I am typing it in installments, so stay tuned. When all is typed in, I'm make it one big post and "sticky" it to the top of the forum.

Here we go ...

INTRODUCTION

Achieving a better body is the epitome of the old saying "easier said than done." Building a better body is simpler for some than others, depending on your genetics and present body condition, but working out is difficult in the beginning for everyone.

The key to success is to be persistent, regardless of how poorly you think you are doing. Always remember: If you keep training, you will improve! Once you have started in a consistent routine you may find out addictive and enjoyable.

MAKE TRAINING A PRIORITY

The main excuse people make for not exercising is that they do not have enough time. While this may be a legitimate excuse for some, the vast majority of us DO have enough time. We have the 1 to 1 and 1/2 hours per day, 3 days per week to maintain and improve our bodies. Let's face it, the main reason a lot of people do not exercise is that they are lazy.

Exercising is one of the few things that no one else can do for you. You must do it yourself. This means hard work, dedication, perserverence, and sweat! You must always remember that if you do not take good care of your body, your body might not take care of you.

Whenever people say "I have no time to train," the point should be made that there are 24 hours in a day. Surely one of those hours can be devoted to training. All you have to do is make your training time a priority. Find the time to exercise. Chances are that scheduling should not be a problem. Most people find that once they take the first step, working out can be very rewarding.

But, first things first: before taking up any new activity, especially a strenuous one like weight training, seek the approval of your family doctor.

By realizing that the time to workout can be made, you have completed the first step to getting the body you have always wanted.

The next step is finding a gym or fitness center to join, if you have not already done so. Most experts agree that it is better to train in a gym, as opposed to your home. The main reason is that you would never be able to obtain the quantity or quality of equipment and service that is found in gyms. Besides, working out is easier to do and more enjoyable when you are in a gym atmosphere (lots of weights and machines, music, people, etc.)

Also, meeting new people, which is inevitable when you join a gym, never hurt anyone!

THE RIGHT GYM

If you just want to lose fat or "tone" your body, you should join a gym with an emphesis on aerobics equipment and programs (i.e. exercise bikes, rowers, stairclimbers, treadmills, elliptical trainers, and a comprehensive schedule of aerobics classes.

This equipment is geared toward the burning of bodyfat and increasing your body's meatabolic rate. You may want to sign up at your local health spa or racquet club as these facilites have good aerobics equipment.

If building muscle is on your list of goals, then you should consider a gym that has a good selection of free weghts and bodybuilding machines. Some of the better gyms that are known for both free weights/bodybuilding as well as aerobic conditioning are World Gym, Gold's Gym, and Powerhouse Gym.

Many less famous clubs also offer first rate programs. In order to compete with one another, many gyms have to be able to accomodate all members with a variety of fitness objectives ... whether it be weight loss, strength training, cardiovascular conditioning, powerlifting, or bodybuilding.

WOMEN AND GYMS

Even in this enlightened age many women feel intimidated by the environment prevalent in male bodybuilding-oriented gyms. Well, for those women who feel this way, there are a number of gyms and fitness centers that are opening up for women only.

Many beginning weight trainers have the idea that everybody in the gym is looking at them when they train. Because of this paranoia, they may feel uncomfortable and unable to concentrate on their workout for fear that they are constantly being stared at.

They’re not!

The truth of the matter is that people who go to gyms do so for one reason—to train—not to intimidate women or new members.

Just remember that training is awkward in the beginning for everyone because of inexperience and insecurity, but as time passes you will become more familiar with the gym., it’s equipment, and your workout routine. Your confidence will increase. Just be positive and stick with it. Going to a gym is simply training—improving your body, health, appearance, and confidence.

A common misconception people have about gyms is that they are costly, but when weighed against the benefits, gyms in fact are an excellent value. A typical gym membership costs about $35 to $50 per month, with perhaps a reasonable one-time initiation fee.

Some gyms offer daily and weekly rates (smaller gyms usually, not the big fitness chains like Bally’s). You may be able to negotiate some sort of discount with the gym if you pay for your membership up front for the year.

Whatever payment option you choose, rest assured that being healthy and looking great make your membership fee a good investment.

WHAT’S NEXT?

Once you have signed up with a fitness center/gym of your choice, what do you do?

- The next step is to talk with a fitness trainer and get him or her to establish you with a workout program that will help you achieve the results you want. For your first few times I strongly suggest having a trainer walk you through your routine to allow you to familiarize yourself with the equipment and to prevent possible injury from not doing the exercise properly.

- You will also find that a personal trainer (well, a good one anyway …) will help you avoid wasted time and effort. You will learn how to work out correctly and how to meet your fitness objectives from day one.

- Reading a book on beginning bodybuilding and training before your start training is a very good idea as well. One of the best beginner bodybuilding books is Robert Kennedy’s Bodybuilding Basics. It covers absolutely everything you need to know.

- A serious commitment must be made to work out at least 3 times per week. Doing less will give few, if any, results. As a beginner, if you work out much more than 3 times per week, you will run the risk of overtraining … which means you will be tired, have consistently sore muscles, and again, achieve little or no results.

- Keeping a training journal is a good idea too. In it, list the exercises you completed, weight used, and how many sets and reps you did. With each new workout, try to beat your previous records … even if it is just one more rep, or a little extra weight in one lift. This is the best way to measure and keep track of your improvements.

- As you progress with your training, and your body becomes accustomed to the routine, you should increase the intensity and eventually the frequency of your workouts. The reason is really quite simple—you don’t want to overdo it in the beginning. You want to gradually build yourself up to an advanced routine, not start off on one.

- There is also a psychological aspect to consider. Chances are if you try to do too much in the beginning you will burn yourself out mentally, as well as physically. As a result, working out will not be enjoyable. You will be less inclined to continue with any program at all. That’s why it’s good to start off with a reasonable pace with your training. Ultimately you will regard working out as a pleasureable and positive activity and will likely stick to exercising regularly.

THE ROUTINE

OK, here’s the part everyone’s been waiting for.

Begin your routine with a simple warmup. This is easily accomplished by riding a stationary bike for 10 minutes at a very moderate pace.

The purpose is not to get a cardio workout here … you are only trying to warm up the heart for the activity ahead, and to get blood flowing through the body at a faster rate. Feel free to alternate the stationary bike with the treadmill, rower, or any other aerobic activity.

The following basic routine is designed for a beginner. It trains the entire body in each workout. You will be doing one exercise per bodypart, for one set of 12 to 15 repetitions using a relatively light weight.

Never start an exercise (especially one that you are unfamiliar with) with poundages that overstress the muscles and make a movement diffucult to perform.

Naturally, all beginners will vary in age and strength levels, so I cannot recommend any starting poundages that would be ideal for all. However, I have listed some approximate weights for the average male and female. Use more or less than my suggestions based on how you feel they apply to your own physical condition.

The three-times-per-week (on alternating days) training schedule will prevent overtraining. It looks something like this:

- Chest Press (dumbbells): 12 reps … men = 25 lb. dumbbells; women = 15 lb. dumbbells

- Barbell Squat: 15 reps … men = 75 lbs.; women = 40 lbs.

- Seated Row: 15 reps … men = 60 lbs.; women = 30 lbs.

- Prone Hyperextension (back extension): 15 reps … men and women use bodyweight only

- Seated Shoulder Press (dumbbells): 12 reps … men = 20 lb. dumbbells; women = 10 lb. dumbbells

- Standing Calf Raise: 15 reps … men = 50 lbs; women = 30 lbs.

- Lying Leg Curl: 12 reps … men = 50 lbs.; women = 30 lbs.

- Barbell Curl: 12 reps … men = 40 lbs.; women = 20 lbs.

- Lying Triceps Extension (dumbbells): 12 reps … men = 15 lb. dumbbells; women = 8 lb. dumbbells

- Lying Leg Raises: 15 reps … men and women use bodyweight only

Cardio Work: Some form of cardiovascular exercise should be performed for 20 to 30 minutes three times per week.

Beginners should strive to perform all exercises in perfect style—that is, lift the weight slowly and under complete control. Do not swing or heave the weight up, bounce, jerk, or otherwise employ momentum.

Use full range movements with slow and controlled style. You have to learn proper form and technique in these beginning stages to work your muscles through their full range of motion (ROM).

*** ADDED 5/22/04: BUILT has added her beginner program in another post in this thread. Here is a direct link to the routine. It is a split routine. CLICK HERE. ***

POINTS TO REMEMBER

Follow this routine for a minimum of 4 weeks, but you can use it up to 3 months if needed.

Rest for 60 to 90 seconds between sets.

Keep a training journal and record all weights, sets, and reps. Try to beat your previous workout.

Remember to keep you exercises basic and simple, especially in the beginning.

Always emphasize proper form over heavier weight, but increase weight or reps, or both when possible.

If fat loss is your goal, try doing your cardio work first thing in the morning on an empty stomach. If that is not possible, perform it after your weight training.

DO NOT overdo it!

As time goes on, and you become more experienced, you may opt for an advanced 5 day per week routine. It is important that you do no more than 5 sets per bodypart, and keep your rep range between 6 and 12.

IF you are unable to afford a personal trainer, refer to a training book to help develop an advanced training routine. Or use one of the many on-line personal trainers that are out there. It is a more affordable option, usually 1/3 the cost of a “live” trainer.

SETTING GOALS

Try to set realistic personal goals for yourself (for example, lose 5 pounds before the summer, or be able to bench press 225 pounds). Whatever our goal may be, write it down and leave the paper in a place where you will see it often. It will remind you of what you are trying to accomplish, and guarantee that you will not lose sight of your objectives.

You will find working out easier when you set goals that you can achieve.

TRAINING PARTNER?

Exercising with a partner can be tremendously beneficial if you can find someone compatible. When a person is there to help and support you in your workout, with you doing the same for him or her, training becomes even more enjoyable.

It is also safer because your partner is always there to “spot” you.

Besides, knowing that someone is waiting for you at the gym can motivate you on days when you don’t feel like training.

Friendly competition between you and your partner to see who can do more reps or lift more weight will provide incentive.

REMEMBER THE IMPORTANT FACTORS

Developing a great body does not start and stop with hard work in the gym. Although training is one of the most important factors, it is only one of three vital factors:

1. Training
2. Diet
3. Rest

REST AND RECOVERY

The last, but certainly not the least, step is to take care of your body. Taking care means getting at least 7 hours of sleep each night.

Sleep allows your muscles to rebuild and recover from your workouts. Sleep

Sleep is as impprtant as training and diet. There is a direct relationship among the three. You cannot achieve substantial results if you deny your body any one of these three factors.

Avoid smoking, stay clear of drugs, and keep alcohol consumption to a minimum (and yes, I know about the beneficial effects of a glass of red wine per day).

Try to keep stress in your life to a minimum (easier said than done).

CONCULSION

If you follow these suggestions, train regularly, eat properly, and take good care of your body, you will make amazing improvements to your body in just a few months.

Stick with it, and good luck.

Remember, if you have any questions regarding you training, post them here in the GENERAL EXERCISE FORUM and you will get the answers that you are looking for.