hello guys. I'm going to a gym near my house area for the first time today. I never went to any gym before.

any tips for newbie here?

what to work on first.

by the way, I'm a bit skinny, with height around 169cm and weight 60kg.

I hope sifu2 here in lowyat can help me here.

skinny must eat more and lift heavy.....

workout by increasing weight everytime

example:
Chest press

12 x 8kg
10 x 10kg
8 x 12 kg
6 x 14kg or until failure

beginner also must do a lot of dead lifts and squats.....every time

This post has been edited by pakdamek: Sep 2 2013, 09:31 AM

Assuming you have no athletic background (i.e never been involved in any sports what so ever)
Since you are a virgin. I'd recommend you hit the cardio and up your stamina for a few weeks. Try to hit a heart rate recovery (HRR) of >30. Once you achieve this, then only i'd recommend you to do weights. The reason being is that you need a lot of stamina for your reps and to maintain good form. Loosing breath can cause you to make mistakes during lifting. My personal fav is the cross-trainer. I put on high intensity level and try to achieve 90%100% of my max heart rate and maintaining it for at least 1-2 minutes. (mind you this is actually dangerous and only can be done by real athletes). For a beginner, aim for 60-70% of your max heart rate. and slowly progress from there.

This post has been edited by Far-KingOfSorts: Sep 2 2013, 10:09 AM

Disclaimer: strictly my own opinion and not bashing on others for my own gain

1. Best way is to get a proper trainer.
1a. The way to spot a bad trainer:
- is one who does not have a discussion with you and ask you what your goal is.
- is one who doesnt take your measurements (ie fat%, height, weight etc.)
- is one who puts you on the treadmill for 20minutes before you start your workout, you will be tired and screaming to go home before your 1hr training time is up.
- is one who only does the rep counting.
* you on the other hand must be willing to co-operate and give your best attention and effort if your trainer is a proper one.

2. Do recommend you to scour around this forum with tons of beginner's workout thread. Start with nutrition.

3. Deadlifts & squats are good to build size and strength. I do not recommend a newbie hitting the gym the first time doing it. It will be a one way ticket to snapcity.

4. Start a workout journal/diary and record the workouts and food your are eating (or you can use myfitnesspal app for your phone as your food diary)
4a. Workout journal is great to record your progress and assess your strength.

5. Before you are to carry weights, how about try carrying your bodyweight. Google calisthenics.

6. There are tons of ideas and recommendations online. Try the following keywords for a newbie:
- beginner push pull split workouts
- beginner 3 day split workouts
- beginner 5x5 workouts

7. After you gathered some of the above information, and without a trainer you will be stuck with knowing how exactly to do the exercise. Many newbies pick up a dumbell and jsut wing it and the first thing they will do is either a shoulder press or a bicep curl, because they have no idea what else to do with them. Even if you know the exercise recommended like "incline chest flyes." but you may have trouble knowing the exercise motion and which muscles you are suppose to work.

I have a great recommendation for you from the problem you will face in item 7. If you are using a smartphone (who doesn't nowadays.. lol,) go to your app store and search keyword "fitness," "bodybuilding" or "exercise." There are plenty of apps which will combine body anatomy and exercises. Some will even load a video of the exercise motion and some will have an animated or sketch of how you proceed with the exercise.

BodyBuilding.com
bodybuilding free
JEFIT Workout - Exercise Log
Fitness Buddy
VirtuaGym Fitness Home and Gym
Complete Gym Exercise Guide
(max rep calculator) 1 Rep Max Calculator
StrongLifts "5x5"
http://www.fitnessfastapp.com/

just a few here




Ah technology!



This post has been edited by anthony2211: Sep 2 2013, 10:41 AM

Start by being proactive --> read the stickies and make a plan accordingly? When you are in a gym, you should have mapped out what you want to train for the day.

However, since this is your first time in the gym, survey the machines and equipment available. Then go home and plan suitable training exercises for your regime. Have fun.

ah. really? didnt think to do it that way. thanks man.

well, if every gym has limited equipment, better make full use of what you have imho. np for that.

but my gym equipment quite unlimited. so how do u go about that?

first day ? just play with every machines....

then i suggest you visit the gym on peak hours (that you plan to workout) and survey which machine/equipment has the least frequency being used, and plan based on that frequency. So as the time gets longer and the machine gets less occupied, you can use them later, rather than waiting one machine after another ... saves a lot of time too

woahhh.. lots of useful information! thanks guys! I hope that my commitment wont fade away!

gonna improve my stamina for few weeks then I'll get back to you guys.

Good one

Hahahahah

GOMAD + SS

https://forum.lowyat.net/topic/371250

Hi
Getting a Personal trainer can help if you don't have any background, but i recommend you to take part to Lesmills Group Classes as they are 1st free 2nd there is an instructor who you can copy from and he/she sometimes correct your postures as well. Start by taking part in CxWorx and Body Pump First and attend to some of their cardio classes like RPM, BodyCombat, BodyAttack or BodyStep (your choice).

Cheers


Attached image(s)

this.

see which workout u like the most, then work on your form.