If you've never ever worked out in your life, how do you start to work out? The gym can seem like a daunting place with the wide range of equipment, endless checklists of exercises to do and intimidating guys strutting their stuff. How does one plan to embark on this fitness lifestyle, and stick to it? Here's a quickstart guide from my own experiences that I'll share with everyone for those starting to workout here at Gym Technik.
My main philosophy is simplicity. Start small and work your way up. If you start off with some crazy routine that is overly complex, chances are you won't remember how to perform it and probably end up frustrated/confused and quitting. Find a simple workout/routine you can complete and stick to it. Common consensus is that it takes at least 21 days to form a new habit. This means it takes doing something 21 times before it becomes your everyday routine. Strive to do that with working out.
Find A Gym
This is a logical step 1. Find a gym you feel comfortable in. If you are student, perhaps workout at your school/college gym where you can have your friends support you. If you are a mom, perhaps find a women's-only facility with a children's corner so you can drop off your kids and have some decompression workout time. If you like being inspired by hardcore lifters, find a gym with serious weight-lifters.
Don't get initimated. Everyone is there to workout and are probably in their own zone focusing on their next lift. Remember that everyone had to have started working out at some point in their life, so everyone's been in your shoes.
Gym Language Intro
Find a workout and stick to it. A great way is to browse and grab one from our library. Magazines, fitness books and the Internet are also an excellent wealth of workouts you can try out. Build them in Gym Technik and bring it on your phone to the gym as a guide.
Workouts are broken into sets and reps. A Rep is one repetition of the complete motion for that exercise. Doing a number of reps make up a set.
For example,"Bench Press 3 sets x 8 reps" means perform 8 lifts and take a short break. This is a set. Repeat it two more times.
When working out, keep proper form. What this means is to follow the instructions and keep proper posture and complete the range of motion during an exercise. When in doubt, use the lighter weight and really focus on contracting the specific muscles for each exercise. Lifting heavy without completing the exercise properly engages other muscles to "cheat". You will not adequately work the muscles the exercise is intended to target, and it might even lead to injury.
An example is the bicep curl. To lift heavier, you may swing the weight and use the momentum to lift it. You may inadvertently use your back to pull the weight and you might even injure your back as you try to swing that heavy weight up. Use a lighter weight and try standing with your back against a wall. Mentally focus on really using your biceps to pull the weight up. You will feel the huge difference proper form makes.
Figure Out Your Goal
What is your goal in working out? Do you wish to lose weight or gain bulk? Each requires a different method of working out and dieting.
Bulking Up Through Weight Training
If you're aiming to bulk up, keep it simple and start with compound movmements (exercises that use more than one muscle group). Bench Presses, Shoulder Presses, Pull-Ups and Squats and Lunges are great compound exercises. If the thought of getting crushed by barbells and dumbbells scares you, the equivalent machine exercises are also a great, safer way to start.
When lifting at the gym, perform 3 to 4 sets and keep your reps low between 8-12. So try the Beginner Simple 3's or Beginner's Routine to start.
Choose weights that are difficult enough so that you feel the strain and muscle burn when you lift, but not so heavy that you injure yourself. Low reps and higher weights will challenge your muscles to gain bulk. Once you can do more than 15, increase your weights. You should be progressively lifting more.
You'll want to increase your calorie intake as well as your protein intake. If you metabolism is high and you have trouble putting on mass, you will need to increase your clean calorie intake to provide more energy to your body to build muscle mass. Consider adding more complex carbs like oatmeal and wholewheat bread to your diet.
Losing Weight Through Weight Training
Combine weight training with cardio. Lift lighter weights with higher reps. You are aiming for a weight you can lift for 15-20 reps.
Create a schedule that combines cardio (running, elliptical, stepping, biking) and full-body workouts to your routine. Weight lifting will help build muscle density, so increasing your muscle mass will actually burn more calories, even while you are resting! Try Beginner Simple 3's or a good full-body workout.
Don't be disheartened if your scale does not dip immediately. Muscle weighs more than fat. So if you are packing on muscle, while losing fat at the same time, you may not see your weight drop dramatically. Document your progress with photos and see if your gym offers a free regular body composition assessments.
Form A Habit Through Scheduling
The grand myth to working out is that the more you work out, the better results you get. Working out 5 to 7 times a week might not give you better results when starting out. You might actually overtrain, fall sick and lose motivation to go back to the gym. Listen to your body. Heavy physical stress can weaken your immune system. If you are always falling sick, allow your body more time to rest. Not every workout has to be a killer military bootcamp. Stay active daily, alternate light and intense workouts to allow your immune system time to catch up.
Remember the 21-day rule. Challenge yourself to go to the gym at least 3-4 times a week for a month. Use your Gym Technik calendar, and review every 2 weeks. Log your workouts directly on your smartphone, or plot it on your calendar when you get home. That way, you can't cheat as you can always load it up and see if you have been consistent.
Take Care Of Yourself
Drink plenty of water and cut out soda pop. Sleep lots to allow your body to recuperate.
Eat enough protein so you are not "wasting" your workouts. Provide your body the building blocks to build muscle after your workout.
Be Open To Advice
I have met many great people at various gyms. Keep a look out for those friendly regulars, who will gladly give newbies advice. There's usually at least one in every gym. Be receptive to advice on how to keep proper form.
Our Gym Technik authors Bonnie and Steve Pfiester are also a great resource. Bonnie and Steve are such a great inspiration, leading through example by maintaining a superb physique, while balancing their careers and marriage.
Please let us know if there's any topic you wish to know more about or drop a quick thank you to them for sharing their knowledge and experiences.
Workout With A Trainer
If this is still terribly overwhelming, workout with a trainer. Subscribe to a training package at your gym and have your trainer tailor your workouts to your exact needs. A trainer can guide you through each workout and its proper form.
Tune in to what each move is contracting so you can begin to understand how each exercise is targetting a specific muscle group. A trainer can provide you with the motivation and support to get through each workout. Also, if you've already paid for a training session, the less likely it is you will bail on your workouts.
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