Welcome to the Gym Workout

December 12, 2010 2 Comments

This time of year a lot of people purchase that new gym membership or rededicate themselves to actually using that membership they have been paying for. When you first walk into a gym it can be rather overwhelming, well don’t feel bad because everyone has that feeling at initially. The first thing you need to do is take a deep breath and realize most of those fancy machines aren’t going to be part of your program anyway and instead focus on the few pieces of highly effective equipment you will be building your workout routines around.

Find the free weight section of your gym and prepare to spend a lot of time there. As good as machines are for preventing injury they cannot duplicate the effectiveness of the workout you get by using free weights, the bottom line is for overall functional fitness nothing beats free weights. This workout will can either be done at a gym or on that shiny new fitness equipment you just picked up.

The workout:

The welcome to the gym workout we designed is a full body workout that is to be done three times a week. This weekend should take less than an hour to complete. The purpose of this workout is to get your whole body, your muscles, tendons, joints, ligaments, core etc, adapt to the act of lifting weights. Starting with this style of workout will help to prevent injuries and allow you to advance your workouts in the future. Do this workout for your first three weeks and you will have well prepared your body for the workouts to come.

For all of the exercises below do three sets of ten repetitions. This will most likely be the only time you do three sets of ten reps but it is the ideal way to get your body adjusted to the practice of lifting weights. Keep the weight in a range that you can do every exercise with proper form for all repetitions, don’t worry about how much weight you are moving for now, just make sure it is enough to fatigue your muscles but light enough to allow you to have proper form for the entire workout. Keep your rest around a minute between sets but take longer if you need to.

1)      Bench Press

2)      Incline Bench Press

3)      Dumbbell Back Rows

4)      Dead Lifts

5)      Squats (any type is fine)

6)      Stiff Leg dead lifts

7)      Calf Extensions

8)      Military Press

9)      Dips

10)   Seated tricep extensions

11)   Ez bar bicep curls

12)   Hammer Curls

Try to do cardio 2-3 times a week on days you are not lifting weights. If your conditioning is not very good simply start with walking and aim for 30 – 45 minutes at a moderate pace. You won’t get real results without following proper nutrition so start with a well balanced diet with a reduced number of calories (if you aim for 2000 calories a day that’s usually a safe place to start). Try to eat every two to three hours and eliminate all the processed foods and sugars and instead eat whole foods. Your genetics really dictate which diet is ideal but following these basic nutrition tips is a good start and will get your body running clean which will help you determine where to take your diet next.

Remember transforming your body is a long process so don’t expect results overnight relax and enjoy the process of becoming a better you, good luck and if you have any specific questions let us know!

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