Doppelhase
Virgin
What is better? Its a kind of new years resolution and I don't know if I should start going to a fitness studio. I mean I have like no upper body strengh and am gonna embaress myself .
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Fitness Studio or personal workout alone?
- Thread starter Doppelhase
- Start date
AussieGuy91
JUB Addict
I personally prefer going to a gym, I don't think I'd get much done if I had stuff at home.
As for strength training, why not see if a friend is also interested and buddy up?
As for strength training, why not see if a friend is also interested and buddy up?
chrisw87
Meow!
A gym is great for a few things; motivation, socialising, access to expensive and fantastic equipment.
Home training is great too; cost, accessibility of training time, no travel.
I workout at home and only live in a small 2 bedroom apartment so space is not THAT big of an issue. If you do consider workout out at home there is a few things you will need;
- Barbell with twice your current abilities in weights, it gives you the opportunity to high intensity strength train with the ability to stay at that high training level for a while.
- Dumbells with weights as above.
- Simple flat bench or reclining bench, for weights and for different types of sit-ups, arm and back exercises, great cheap equipment.
If I HAD the space I would also love to have;
- Rowing machine, great for cardio and back strength
- Small multi-gym, with 130kg of weight for accessories like those pull-down bars, chest press exercises, leg exercises etc.
Home training is great too; cost, accessibility of training time, no travel.
I workout at home and only live in a small 2 bedroom apartment so space is not THAT big of an issue. If you do consider workout out at home there is a few things you will need;
- Barbell with twice your current abilities in weights, it gives you the opportunity to high intensity strength train with the ability to stay at that high training level for a while.
- Dumbells with weights as above.
- Simple flat bench or reclining bench, for weights and for different types of sit-ups, arm and back exercises, great cheap equipment.
If I HAD the space I would also love to have;
- Rowing machine, great for cardio and back strength
- Small multi-gym, with 130kg of weight for accessories like those pull-down bars, chest press exercises, leg exercises etc.
chrisw87
Meow!
Post 2; what you need to focus on.
Alrighty! so your interested in upper body strength training? There is really one thing you want to focus on and follow a set plan; High intensity strength training.
** please note that the MOST important thing aside from the exercises is rest. Your body doesn't gain muscle from the workout, but from the recovery and overcompensation after 'damaging' the muscles IN the workout **
for high intensity weights, I prefer to only do these say... Tuesday and Friday and have cardio workouts inbetween. If you don't allow a good recovery period you WON'T gain muscle and strength.
*Prior to workout, make sure to drink plenty of water, have some lean food for energy 30 mins before you start.
How much weight?:
*With each exercise once warmed up, find out how much weight it will take that the 10th rep that you perform is almost impossible and the eleventh IS impossible to complete. That is your target weight for the exercises.
You will want to perform maybe 3-4 sets of these exercises x 10 reps.
Don't forget to focus heavily on both warmups and COOLDOWN exercises, a good cooldown exercise will prevent alot of pain and drama later.
*water water water water water (got the idea?)
*always increase the weight level when you are finding it easy to finish more than 10 Repetitions of a particular exercise.
*Protein! eat something with a good portion of protein after your workout. You can try some suppliments but remember, that is what they are, suppliments not replacements. If you are training quite hard too, there is nothing wrong with regular milk in your suppliments, it contains many beneficial things for building your body stronger.
Disclaimer;
This is part of the workout routine I followed when I was in the police force. My PT instructor from college was a great fitness trainer and this is what he recommended. It worked for me but it may not work for you, however the principles are sound.
Through this training (and some other types of training) I managed to get to 5% body fat and around 250-265lbs weight. So a decent amount of muscle.
Alrighty! so your interested in upper body strength training? There is really one thing you want to focus on and follow a set plan; High intensity strength training.
** please note that the MOST important thing aside from the exercises is rest. Your body doesn't gain muscle from the workout, but from the recovery and overcompensation after 'damaging' the muscles IN the workout **
for high intensity weights, I prefer to only do these say... Tuesday and Friday and have cardio workouts inbetween. If you don't allow a good recovery period you WON'T gain muscle and strength.
*Prior to workout, make sure to drink plenty of water, have some lean food for energy 30 mins before you start.
How much weight?:
*With each exercise once warmed up, find out how much weight it will take that the 10th rep that you perform is almost impossible and the eleventh IS impossible to complete. That is your target weight for the exercises.
You will want to perform maybe 3-4 sets of these exercises x 10 reps.
Don't forget to focus heavily on both warmups and COOLDOWN exercises, a good cooldown exercise will prevent alot of pain and drama later.
*water water water water water (got the idea?)
*always increase the weight level when you are finding it easy to finish more than 10 Repetitions of a particular exercise.
*Protein! eat something with a good portion of protein after your workout. You can try some suppliments but remember, that is what they are, suppliments not replacements. If you are training quite hard too, there is nothing wrong with regular milk in your suppliments, it contains many beneficial things for building your body stronger.
Disclaimer;
This is part of the workout routine I followed when I was in the police force. My PT instructor from college was a great fitness trainer and this is what he recommended. It worked for me but it may not work for you, however the principles are sound.
Through this training (and some other types of training) I managed to get to 5% body fat and around 250-265lbs weight. So a decent amount of muscle.
Doppelhase
Virgin
Any ideas how to being? I mean for a little weakling 
andysayshi
JUB Addict
If you are just starting out there're tons of websites, magazines and even phone apps to gain knowledge and instruction. I use an iPhone app called iFitness that logs my progress, but it also shows videos demonstrating correct technique for each exercise, and lots of other stuff.
If you can afford it, having a few sessions with personal trainer is a GREAT way to start. They can provide you with the basics and a simple routine to begin. Don't be caught up in needing training for ever. I'd suggest doing 3 or 4 training sessions, one per week, and then go it alone for a while. Unless money is no object.
The most important thing to remember is that you should NEVER be embarrassed at the gym. Gyms are full of people just like you who are trying to get a bit healthier and fitter. Don't be intimidated by big muscle dudes and super-fit gym junkies: they're often really nice guys who started out just like you, or they're self obsessed and won't even notice you're there.
Start out small! Don't feel like you need to run 10 miles or lift 200 pounds in your first month. Set small short term goals - run on a treadmill for 15 mins the first week, then step it up to 20 or 30 minutes when you're feeling comfortable. The hardest part of every workout is walking through the front door of the gym - every thing else is much easier.
The thing to remember about exercise is that it's SUPPOSED to be a bit hard. After your first month or so, if you leave the gym without being fairly damp with sweat, you aren't working hard enough. You need to push yourself to see results.
If you're really concerned about starting cold, spend a few weeks "warming up" before you join a gym. Go for a brisk walk, extending to jogging once you're comfortable, for at least 30 mins, 3 times per week. Do push ups four times per week: do as many as you can in one go, wait 60 seconds and try again, then another 60 seconds and again. Try and increase the number you can manage every day. If you can only manage 3/2/1 pushups the first time you try, then try and do 4/3/2 the next day. Do the same with sit-ups or crunches.
After a few weeks of these, you'll be primed for the gym, and feel a lot better about yourself. You'll also be AMAZED at how quickly you see results, especially if you're under 40 years old - sorry guys, it's just the way it is: more testosterone in younger bodies. But over 40s will still see terrific gains, so don't be discouraged!
Equally important to health and fitness is diet, a very broad topic with many opinions. But the basics are absolute: keep away from processed sugars and too much fat. The more calories you consume, the more you need to burn or you'll gain weight. Generally, eat modest amounts of lean meat and fresh fruits and vegetables.
Post some more specifics about yourself and what you want to achieve, and I'm sure you'll get more specific advice.
If you can afford it, having a few sessions with personal trainer is a GREAT way to start. They can provide you with the basics and a simple routine to begin. Don't be caught up in needing training for ever. I'd suggest doing 3 or 4 training sessions, one per week, and then go it alone for a while. Unless money is no object.
The most important thing to remember is that you should NEVER be embarrassed at the gym. Gyms are full of people just like you who are trying to get a bit healthier and fitter. Don't be intimidated by big muscle dudes and super-fit gym junkies: they're often really nice guys who started out just like you, or they're self obsessed and won't even notice you're there.
Start out small! Don't feel like you need to run 10 miles or lift 200 pounds in your first month. Set small short term goals - run on a treadmill for 15 mins the first week, then step it up to 20 or 30 minutes when you're feeling comfortable. The hardest part of every workout is walking through the front door of the gym - every thing else is much easier.
The thing to remember about exercise is that it's SUPPOSED to be a bit hard. After your first month or so, if you leave the gym without being fairly damp with sweat, you aren't working hard enough. You need to push yourself to see results.
If you're really concerned about starting cold, spend a few weeks "warming up" before you join a gym. Go for a brisk walk, extending to jogging once you're comfortable, for at least 30 mins, 3 times per week. Do push ups four times per week: do as many as you can in one go, wait 60 seconds and try again, then another 60 seconds and again. Try and increase the number you can manage every day. If you can only manage 3/2/1 pushups the first time you try, then try and do 4/3/2 the next day. Do the same with sit-ups or crunches.
After a few weeks of these, you'll be primed for the gym, and feel a lot better about yourself. You'll also be AMAZED at how quickly you see results, especially if you're under 40 years old - sorry guys, it's just the way it is: more testosterone in younger bodies. But over 40s will still see terrific gains, so don't be discouraged!
Equally important to health and fitness is diet, a very broad topic with many opinions. But the basics are absolute: keep away from processed sugars and too much fat. The more calories you consume, the more you need to burn or you'll gain weight. Generally, eat modest amounts of lean meat and fresh fruits and vegetables.
Post some more specifics about yourself and what you want to achieve, and I'm sure you'll get more specific advice.
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A personal trainer is a great investment for someone starting out who is a bit uncertain about being in a gym. Set up a few training sessions, put together a plan, work out with the trainer a few times, do it on your own for a while until you get to your goals then re-engage with the trainer to upgrade your plan.
This is not one of those situations where it's a) fitness studio or b) personal workout alone. You can do both. Cardio or doing situp/pushup type exercises are things you can do at home. You can also have dumbbells at home to use while you're watching TV or talking on the phone.
But for someone who is starting out and is new to it all, the gym offers a social outlet, a way to see what other people are doing and it offers a structured plan of doing different muscle groups in rotation. Unless you're a very disciplined person and you have space for a home gym, it's very hard to get a good workout at home.
This is not one of those situations where it's a) fitness studio or b) personal workout alone. You can do both. Cardio or doing situp/pushup type exercises are things you can do at home. You can also have dumbbells at home to use while you're watching TV or talking on the phone.
But for someone who is starting out and is new to it all, the gym offers a social outlet, a way to see what other people are doing and it offers a structured plan of doing different muscle groups in rotation. Unless you're a very disciplined person and you have space for a home gym, it's very hard to get a good workout at home.
chrisw87
Meow!
Don't forget a PT at least to begin with can help give you good form on machines and with free-weights to prevent silly movements that will cause injury.
I wish I had the time and spare cash to join a gym, they have so many brilliant stations to exercise with that help develop your fitness however we all have to make do with what we have.
Doppelhase
Virgin
All I did to start off was situps thats it I used to jog but I got lazy 
I lose 0,3KG a day by just eating right
Doppelhase
Virgin
It's not so much that I need to loose weight. I just wanna build up some muscle
chrisw87
Meow!
It's not so much that I need to loose weight. I just wanna build up some muscle
Mike Chang has some good info on Youtube, plus it is a bit of eye candy to help you train harder. Most of his stuff seems to be general fitness, but it is very good info for building lean efficient muscle too.
[ame]http://www.youtube.com/watch?v=xMWILgkFw7E[/ame]
And for amusement, he does an epic-meal time spin'off.
[ame]http://www.youtube.com/watch?v=Pvz5w7Dofaw[/ame]
Doppelhase
Virgin
you work put with him yourself?
chrisw87
Meow!
No, its just a youtube channel that I enjoy watching. He has good information and exercise techniques that will make you sweat suprisingly easy.
If you can afford to join a gym, and consult with a trainer, do it. I'm sure that has many advantages over working out at home.
That said, I do workout at home, weights, various exercises, and I walk, jog, bike outdoors when possible. Joining a gym, plus driving there, is a bit too pricey for me, plus the travel time. I live out in the boonies, and have to drive to the city for anything like that. I'm not sure I'd be comfortable in gym setting anyway. Those are my reasons for working out at home. For those who want to, and can join a gym, I'm sure it would make for a better workout...
That said, I do workout at home, weights, various exercises, and I walk, jog, bike outdoors when possible. Joining a gym, plus driving there, is a bit too pricey for me, plus the travel time. I live out in the boonies, and have to drive to the city for anything like that. I'm not sure I'd be comfortable in gym setting anyway. Those are my reasons for working out at home. For those who want to, and can join a gym, I'm sure it would make for a better workout...
