How can I make going to the gym more bearable?

[Pete]

Wow - thanks for spending time to write all that advice.

Dont think you can go to the gym once a week or so, and build yourself a whole new body and good feeling within yourself in 4 weeks, it wont happen and you will just jack it in.

 

You obviously want to achieve something here or you wouldn't have started this thread, so that's a start.

Nice psychology.

 

I have found that most people at a gym have got a similar mentality, they are willing to work to achieve something and understand the benefits of the phrase 'inner well being'

That's actually given me more encouragement to talk to people there.

 

Are you getting rid of fat, helping to nurse an injury or want to look like Arnie?

Prevent the onset of waist spreading whilst hurtling towards my mid 30s, getting healthier as I don't do any exercise mainly.

 

The best thing to do is work the above out, and then seek some advice on how best to achieve it. The amount of people i see doing exercises at the gym and doing them totally wrong.

 

I'm acutely aware of this and always thinking about my posture, where I can feel the burn, is it the right place etc..

 

I saw one chap the other day get on a machine, move the weights back and forth as quickly as he could and get off. I'm sure it's not meant to be done like that?

 

The trainer advised slow and steady weight movement.

 

You need a routine mate and you need to stick with that each time you go, then after 6 weeks change it, or simply do the routine back to front for another 6 weeks. The same workout done in a different order is a totally different shock to your body.

That's interesting. I figured it wouldn't matter which way around I did it, but what you say makes sense.

Problem is I'll end up waiting longer at busy times down there to do things in the same order if that makes sense? I'll just have to go at quieter times.

 

If you also go and do different things each time, purely because a piece of equipment isnt available, how will you know if you are becoming stronger at something?

I'll always use the same equipment. I've no idea how to use the other stuff! They look like mystical torture instruments to me at the moment.

 

Its only when you see this happening, that you'll suiddenly think, christ, when i jojned i was lifting this, today i've just manged to life 10kg more and done an extra 3 reps. That is what will create the good inner feeling, and that is what will make you go back. Before you know it you wont be able to leave the place as you will constantly be competing against yourself or (hopefully) a training partner.

I hope so.

 

Best of luck mate, it IS good fun, if you dont think so, your either doing it wrong or are quite happy becoming a future fatty

Content with my body I think you mean?

 

I'm happy to help you along with any of it mate. But true results wont just come from the gym, its your whole attitude to food/sleep etc. Its hard work mate, but nothing in life that is worthwhile will just fall in your lap.

Oh I know that all right.

I changed my diet last year too and that's been to great effect. Not a difficult choice either - just more careful of what and how much to eat.

 

Go out there and grab it with both hands Pete, some people arent fortunate enough to go to the gym!

 

One life, live it well!

Wise words indeed.

 

Thanks very much for your advice and offer of helping me further. I'll see how the next few weeks go for the moment and may well take you up on that.

 

This thread is evidence that there's some great selfless people in this club.

[Pete]

http://www.mkivsupra.net/vbb/showthread.php?p=1522124#post1522124

 

Home gym for sale

Actually this has reminded me that my parents have a very similar jobby at their house which I'm sure they don't use...Hmmmmm.

[Stonkin]

Your welcome buddy. I dont know your gym, so its hard to say, but you SHOULD be able to freely talk to most people there, if they are a bunch of grunting meat heads, then i would find a new gym until you become one of them and can join them. It can be intimidating i know.

 

I got chatting to a guy last night, he simply asked me if i was using a piece of equipment, to which i said no help yourself. He then asked me if i came often as he'd noticed i had bulked up lately. He then went on to say he's never spoke to me before as he felt i was unapproachable, i found this funny and laughed. He said i can sometimes have a look about me when training that says 'stay the f*ck out my way!' i simply said i was very dedicated to my training and get in a certain mind set when i get there, i always have time to chat to people but not to the extent that some people want to. So we had a good chat, and i'm sure next time i'm there and see him, we will now acknowledge each other, which is how it should be.

 

Your technique is the most important thing, if you lift (for example) 10kg's properly you will benefit more than the guy lifting 20kg but isnt breathing correctly and is just throwing the weight about as quick as poss. Every exercise you do should be working one muscle group, direct all your energy into this area, and squeeze the muscles at the end of each rep.

 

Best of luck, just stick with it mate, you will see results and when people start commenting that you havent seen for a while, you will feel great

[Ark]

Pete, check out whether the gym runs some kind of "workout with weights" classes. They're usually an hour long, and choreographed, so you get a full body workout, measured out. No waiting for machines to become available, and they're usually full of women - eye candy, plus you'll quickly find yourself lifting the heaviest weights in the room which is a good ego-boost.

 

If you hate the gym, a controlled one hour class is great because you have someone effectively tutoring you right through, then you can go straight home feeling good about yourself. Then once you've built yourself up a bit, you might feel better able to face the gym again.

[Pete]

Your technique is the most important thing, if you lift (for example) 10kg's properly you will benefit more than the guy lifting 20kg but isnt breathing correctly and is just throwing the weight about as quick as poss.

I was wondering about why the breathing important? They always say breathe out on the lift. I tent to forget this I must admit and don't understand how it helps.

Pete, check out whether the gym runs some kind of "workout with weights" classes. They're usually an hour long, and choreographed, so you get a full body workout, measured out. No waiting for machines to become available, and they're usually full of women - eye candy, plus you'll quickly find yourself lifting the heaviest weights in the room which is a good ego-boost.

I may well do that. Not sure Vicki will approve though.

[Stonkin]

You need to breath Pete as your muscles need good supplies of oxygen to work properly. As you lift the weight, breath out during the lift, not once you've lifted but during, you will actually find it helps you to lift the weight.

 

Try doing a 1 set of 10 bench presses and hold your breath, then try again breathing properly, much easier, especially when you get to bigger weights

[Stonkin]

just taken from a website:

 

Proper (and Safe) Breathing During Weight Training

by Maia Appleby

 

Weight plate goes up. Weight plate goes down. When do you inhale and exhale throughout all this? Why does it even matter? Read on for answers:

 

When I begin to work with someone who has never used weights before, I always give them light weights -- sometimes ridiculously light. One of the dumbest things you can do is to pick up heavy weights when you're not sure what you're doing. If you're just beginning a weight training program, go ridiculously light and perfect your form and breathing.

 

Form varies from one exercise to another. In general, you want to keep everything smooth. Never lock your knees or elbows. Never let weight plates collide. Do everything slowly, controlling your motions with the muscles you are working, rather than letting momentum or gravity take control. Keep your back straight (unless you're doing back exercises) and your neck relaxed. I could go on and on. Form is very important.

 

Another thing that beginners must learn is how to breathe. It may seem like a piddly little thing to worry about, but it really is crucial.

 

First and foremost, never hold your breath when you lift a heavy weight. This could cause a heart attack, a hernia or a stroke, not to mention dizziness and fainting. When you strain and hold your breath, your chest is put under so much pressure that the blood in your veins can't return to your heart. You should apply this to your life, as well, when you're moving furniture or whatever else. Always breathe!

 

The best way to protect your heart from undue strain is to breathe out as you lift the weight. I tell my people, "Exhale when you exert." On weight machines, any time the weight plates go up, you should be breathing out. The only exception to this is when you're lifting something up over your head. Many weight trainers feel more comfortable inhale while doing shoulder presses and things like that. You can breathe either way you prefer, in this case.

 

I have actually seen articles on "fitness" websites telling people to hold their breath while lifting the weight, because it increases the amount of force you can exert on the lift. How irresponsible! These are the guys who take all the supplements and steroids for the sake of getting bigger. This type of self-destructive narcissism is just as dangerous as anorexia nervosa. I don't consider being unable to scratch one's own neck a signal of great health. Believe me -- breathe properly.

 

Just the same way, don't hold your breath when you stretch, either. Stretching should be a relaxing activity at the end of your workout. I often call it the "dessert", to the delight of my fatigued clients. Gold each stretch for ten to twenty seconds and breathe steadily throughout them, preferably in through your nose and out through your mouth.

 

Keeping a healthy flow of oxygen in your bloodstream is one of the biggest favors you can do for your body. It improves your body's ability to function in many ways, ultimately helping you to lose weight. If you make a habit of breathing the right way from the onset, you'll maximize the benefits you get from weight training.

[tbourner]

I've learnt from what little martial arts I've done how important breathing is. Mainly in that case it's so any counterstrike that may be coming to your chest doesn't wind you!!! But it also works in stretching and warm ups - do a stretch, breathe out slowly and push the stretch, it's quite suprising how much further it goes!!

[Pete]

This could cause a heart attack, a hernia or a stroke, not to mention dizziness and fainting. When you strain and hold your breath, your chest is put under so much pressure that the blood in your veins can't return to your heart.

Holy cow!

Right, first step. Get breathing right.

 

Nice article, thanks again.

[penguin]

Pete/Dean

 

100kgs on the machine guys where luckily you don't have to balance much. I can do 30 reps with 50kg each side, but that's going real slow with a min of 2 minutes rest in between each set.

 

Freeweights, I can do 60kg, so just goes to show the difference when you have to balance yourself. Plus, you do build more muscle with freeweights as your using a greater number of muscles in the movement.

 

All good fun hey.

 

i've found exactually the same thing lift a whole lot more on machines and a lot less on free weights

[Stonkin]

i've found exactually the same thing lift a whole lot more on machines and a lot less on free weights

 

Thats because, on a machine you only have one single movement, forward and back, with free weights you have to control your arms moving in a complete circular motion, hence it requires a lot more strength.

 

I try not to use any machines at all, everything that can be done on them can be done better with free weights. your kidding yourself if your lifting 50kg on a machine and only 35kg with free weights that the machine is doing you more good.

 

Think of this, your cleaning the supe (good example ) and drop the spounge, when you bend down to pick it up, your body will twist and will require many supporting muscle groups to aid in the pick up of the spounge, if you constantly use machines to train, your body never learns to support the muscle groups around the main muscle that is being used. Its all about inner, core strength and stability. This is only picking up a light object, but apply that theory to 3 or 4 heavy bags of shopping your taking out the boot (obviousoly not a supra as they wouldnt fit! ) and it becomes much clearer.

[penguin]

Thats because, on a machine you only have one single movement, forward and back, with free weights you have to control your arms moving in a complete circular motion, hence it requires a lot more strength.

 

I try not to use any machines at all, everything that can be done on them can be done better with free weights. your kidding yourself if your lifting 50kg on a machine and only 35kg with free weights that the machine is doing you more good.

 

Think of this, your cleaning the supe (good example ) and drop the spounge, when you bend down to pick it up, your body will twist and will require many supporting muscle groups to aid in the pick up of the spounge, if you constantly use machines to train, your body never learns to support the muscle groups around the main muscle that is being used. Its all about inner, core strength and stability. This is only picking up a light object, but apply that theory to 3 or 4 heavy bags of shopping your taking out the boot (obviousoly not a supra as they wouldnt fit! ) and it becomes much clearer.

 

good advice!

[turbonut]

tbh, I find using machines restricts movement. As an example, I just cant use them for shoulders as it feels unatural and is actually quite painful for my joints. Free weights all the way I say machines are for puffs

 

 

 

 

Lx

[Stonkin]

yeah, go on Linda

 

shoulder workouts with free weights is far more rewarding. I love training shoulders

[peter richards]

drop a sponge who the fuck is still using sponges to clean their cars .

and it poofs linda

even my smilie uses a mf , but im teaching him the two bucket method next week

[Stonkin]

Ok Peter, wash mitt!

[peter richards]

lol

[turbonut]

l-a-m-b-s w-o-o-l get it right

 

two buckets - one for the supra, one for me (that meguires stuff smells yummy and is soooo smooth and creamy )

 

sorry for spelink Pete, not met any puffs to be put right so far

 

 

Lx

[ivan63]

you dont really need a gym ,find the biggest bloke on the street (pref with a big dog)slap him on the back of the head call him a poof or puff then run .i promise it will be more than enough cardio and you will be very focused!

[turbonut]

you dont really need a gym ,find the biggest bloke on the street (pref with a big dog)slap him on the back of the head call him a poof or puff then run .i promise it will be more than enough cardio and you will be very focused!

 

If the dog take a big enough bite out of your bum you'll loose an extra few pounds too! Result

[ivan63]

If the dog take a big enough bite out of your bum you'll loose an extra few pounds too! Result

 

win win!

[Kranz]

Pete, I sympathise with you mate!

 

I have the dedication to go to the gym, but not the time due to work & childcare. So I'm doing the home gym thing for now.

 

I actually find it easier to concentrate on achieving my goal when I'm working out alone.

 

One of the keys to fitness is deciding what you want to achieve?

 

If its better cardiovascular and tone, then swimming, running, cycling, and rowing would benefit you. Train to keep your heart pumping in the optimum cardio range (its based on your age & weight).

 

If you want to bulk up so you don't look like a skinny beanpole (like I used to) then its weights you need to be doing.

 

I don't do cardio before I do weights. To bulk up its important that you work out according to the muscle groups you want to hit and don't overdo other types of exercise.... for example on legs day I won't do running, but I may do it on another day.

Another important point with bulking is to not overdo the amount of exercise. Do an hour max with up to 4 compound exercises (exercises that target all muscle groups in that area and not just a single muscle).

Also resting in between exercise days is very important, or you'll do more damage than good.

 

For example I do

Monday - Pull

Tuesday - Rest

Wednesday - push

Thursday - Rest

Friday - Legs

Saturday - Rest

Sunday - Rest

 

I find this is a good setup for me and I'm increasing lean muscle mass fast.

I do this routine for 12 weeks, then take 1 week off. Each week I try to increase the weight on each exercise and do 3 sets of 10 reps each.

 

I started out trying to rebuild wasted muscle from a bad shoulder injury 7 years ago, but now I do it for the self confidence and health aspects.... and it helps when there's a bundle at work too

 

Edit - And I have to eat like a horse too! Protein is your friend

Just realised, this is my 3000th post!!!

[Geo]

When i first started bodybuilding i was 22. I was a late starter. I worked out every single night hitting all body parts. I was a skinny runt, really i was about 9-10st.

 

I had the same feeling as you have mate, going to the gym when it was busy i hated it, but i stuck at it. I didnt care who was there i just got on with it, as i knew the health benifits later on, would be good for me. Your there for you and you only, no one else.

 

I finally plucked up the courage to ask one of the bigger guys, if i could train with him, and asked him for tips etc. He was more than happy to help, and said that most people dont even bother asking for help. He told me how to train, and how to put good lean muscle on.

 

8 years on, im one of the biggest at my gym, even bigger than the guy who help me out. And iv just done my first show in May this year.

 

Here is my Routine and Diet.

 

Mon - Legs

Tues - Chest & Abs

Wed - Back

Thur - Shoulders

Fri - Bi's & Tr's, Abs

Sat - Rest

Sun - Rest

 

My workout lasts for about 50mins, and im done. Home to Rest and Eat. Remember that if you cant do a full rep with full range of motion then its too heavy for you. You are there to work the muscle. If your sore the next day, then the muscle has been worked, if not change it(drop the weight). I use free weights most of the time but throw in machines to keep my body guessing(Shocking it)

 

My Mass Diet.

 

Meal 1 - 7am 2 scoops Protein with water.

 

Meal 2 - 8am 100g Quakers oats, with skimmed milk, And all my vitamins, and a cup of coffee.

 

Meal 3 - 11am 3 Scoops of Pro Mass CNP, skimmed Milk

 

Meal 4 - 1am 2 chicken breasts/Steak/fish BBQ suace, with 2 cups of steamed rice.

 

Meal 5 - 3pm 2 chicken breasts/BBQ sauce, with 200g of green beans

 

Pre Workout 4.40pm - 1.5 scoops of PHD Wired, with water

 

Train 5pm - 6pm

 

Post workout - 6pm 1 scoops of PHD Wired, and 2 scoops of protein with water.

 

Meal 6 - 8pm 2 chicken breasts or Fish or steak 300-400g(Meat), with 3 cups steamed rice.

 

Meal 7 - 10pm 2 chicken breasts, with 2 pieces of brown bread

 

Meal 8 - 11.30pm 2 Scoops of Protein Powder or 100g of cottage cheese on toast.

 

Wknds i tend to stray from this as im Human like anyone, and i enjoy fast food.

 

Supplements - Creatine, Glutamine, Fish Oil, Milk Thistle, Vitamin C

 

When i was dieting for my show i added 40mins of cardio after each workout. This i then upped it to 30mins in the morning, and 45mins at night. Dont get me wrong i had to diet down from 15st, i competed at 12st 8. And i enjoyed it so much.

 

Everyone is different, so start making little changes and see what works best for you.

 

Now get your butt to the gym, have fun, and create a killer body.

 

Me onstage at the Scottish Finals.

 

Geo.

[Pete]

There's obviously a lot more to this than I first thought!

[Kranz]

Looking good Geo.... but a bit Tango LOL

 

If you're a late starter than I'm a geriatric!