Calling all gym members..

[cheekyboy_123]

Hi All

I recently joined the local gym in an attempt to drop a little weight (maybe a stone) then increase muscle..Overall for a 37 year old i'm not in terrible shape but could do with trimming down and a little extra muscle (wouldn't we all!)..

Anyway, i'm determined to do this but recent attempts over the years have resulted in the following -

week 1, 2 - 3-4 times a week
week 3 - 3 times a week
week 4 - twice a week

and you see the pattern emerging..
I have an ipod so that will help. I am also going alone (not sure if thats good or bad - i tend to find i can get more done this way)..

How do you stay focused for the long haul?

Thanks

[Stoatman]

Do you enjoy the gym ?

If you dont actually like it and find it a pain to go its always difficult to stay focused.

Maybe set some goals , vary your routine alot . Could you get a gym buddy ?

Failing that just have the rocky theme music on repeat .!

[Dancook]

In the past I've gone to the gym with a half hearted approach, and it wasn't till I started setting goals and taking it more seriously did I keep with it.

My current goal is to reach about 10% bodyfat before I start to build more muscle.

I go to the gym mon/tues/wed/thurs and then sat or sun.

Wednesday nights I watch the apprentice and do 45mins cardio on the bike resulting in about 600 calories burnt (according to the bike..)

Other times I do cardio I take my PSP with me and watch films or episodes - I'm watching the UK office at the moment.

Heavy weight lifting in front of the mirror, and watching your muscle is usually enough motivation to keep you going.

I do go with my girlfriend, I do find it easier to stay longer if she's there - though we do different things so we are not distracting each other.

[oj0]

You probably just need some protein shakes, that normally works for anything fitness related ...

No seriously, as mentioned try setting yourself some goals but work out how you're gonna get there. Knowing what to do before you get there is often enough motivation to get you in the mood.

If you wanna lose weight then work out how you're gonna do it by doing some reading around the subject. There really is more to losing weight then either starving yourself silly or running for 10 hours a week on a treadmill, either of which would put you off the gym for life!

[Desmo]

I do weights twice a week at the gym and then chuck in my cardio 3-4 times a week but that's not set. Sometimes I'll run at the gym, sometimes I'll be out on the bike. Other times it will just be for a long walk.

Keep some of your gym routine set, but make the rest flexible if you can. You might find it helps that you're not "tied" to the gym each evening

[Iccz]

As mentioned a training partner is sometimes the best way to keep yourself going on this if you dont have the selfmotivation.

Sometimes the worst thing to do when going to the gym etc is to monitor your weight and look at your body constantly, as you don't see much change in the first few weeks, this can often have a huge psychological impact on you.


I understand what you're saying though, the Gym is one of them things... and most people often drop things in the middle of them, the main problem people have is the Gym is a chore, it's not fun and its not something that they want to do.

The main thing is you have to focus on your goals and work a routine around your goal, if you want to see some results focus on the big muscle groups first, do some warmup on a treadmill or cycle and then go use the equipment, if you're unsure on how to use it ask a member of staff etc.
About focusing on goals... set yourself a goal first, if you want to lose weight then go for a diet and workout to suit accordingly, if you want to just sort your body shape, muscle mass and bodyfat % out then diet and work out accordingly, if you do want to lose weight, set a certain weight goal, not a "maybe a stone".

Most people that regular a gym will have set days for set muscle groups, something like:
Chest/Tri's
Back/Bi's/Ab's
Shoulders/Legs

Obviously you can do it to suit but that's a good grouping for a 3 day work out.

Motivation for a lot of people can be a huge problem with the gym and sometimes is a sign that maybe you should try something else such as swimming or another sport that might help you reach your goal and build up a bit of motivation for it so you can then work the gym a bit better.

[LFC_SL]

I don't see a problem. So you give yourself time off one week out of the four...

[Dancook]

Originally Posted by LFC_SL

I don't see a problem. So you give yourself time off one week out of the four...

I do believe, he's pointing out his drop in motivation and that on the fifth week he doesn't go 3-4 times a week.. but gradually trails off.

[mushk1n]

I read in mens health that it takes 30 days to get into a good habbit, go every day for a month, then you will be so use to going and it will just become part of your every day routine (take weekends off as rest days though after the 30 day period).

I do very little cardio and mainly weights, but this will also burn loads of calories as weight lifting takes loads of energy to do. I have to eat a massive amount of carbs and take loads of shakes to stop me getting too thin. So if you find running or cardio a pain, maybe stick to the weights? with a 10 minute cardio warm-down at the end of the session.

Hope that helps,

Josh

[Iccz]

Originally Posted by mushk1n

I read in mens health that it takes 30 days to get into a good habbit, go every day for a month, then you will be so use to going and it will just become part of your every day routine (take weekends off as rest days though after the 30 day period).

Do Men's Health really suggest this?
Surely that is dangerous advice that is likely to result in people getting injured?

The human body requires rest, especially when it is not used to regular workouts, I find it hard to believe such a reputable magazine would suggest something like this

[Dancook]

Originally Posted by mushk1n

I do very little cardio and mainly weights, but this will also burn loads of calories as weight lifting takes loads of energy to do.

Weights will also help preserve muscle mass along with a good diet.

It's very possible lose both muscle and fat if you don't do your research and eat properly.

[oj0]

I feel that the OP was more concerned about how to stay motivated rather than specific goals although all the advice given is useful information to base his own knowledge on.

The ultimate key to success is knowing what you need to do rather than following others instructions as we are all very different.

[oj0]

Originally Posted by Iccz

Do Men's Health really suggest this?
Surely that is dangerous advice that is likely to result in people getting injured?

The human body requires rest, especially when it is not used to regular workouts, I find it hard to believe such a reputable magazine would suggest something like this

Agreed, that is truly shocking advice. Someone new to the gym should look at doing weights no more than 3 times a week (Mon, Wed, Fri is a good start) when first starting out especially as your body isn't used to the huge amount of stress you will be placing it under. Besides that, when I first started lifting weights my muscles would be sore for several days afterwards, it was only after around 6 months of solid training where I perfected my form and strengthened my muscles to the point where it was fatigue and not pain.

Edit: please realise that this advice pertains to weighs more so. Feel free to introduce cardio more often but begin by taking it easy to increase fitness levels

[Naaktgeboren]

I cannot believe Mens Health would endorse that routine, I demand proof

2 times a week and maybe 3 is recommended, any more than that would result in your body not getting the rest time it needs in order benefit from the exercise.

[Iccz]

Originally Posted by oj0

I feel that the OP was more concerned about how to stay motivated rather than specific goals although all the advice given is useful information to base his own knowledge on.

The ultimate key to success is knowing what you need to do rather than following others instructions as we are all very different.

I believe setting specific goals is part of the way to making self-motivation easier. But as you say you do need to know what you as in individual need to do to hit these goals and stay motivated.

Originally Posted by CloggyNL

I cannot believe Mens Health would endorse that routine, I demand proof

2 times a week and maybe 3 is recommended, any more than that would result in your body not getting the rest time it needs in order benefit from the exercise.

Oh dear you changed your avatar, I didn't recognise you!


Yeah 2 - 3 is a good starting amount that way your muscles have the time to rest which is key to growth, I'd also like to see the article and their reasoning to going every day for a month. I just can't believe that they'd publish such dangerous (mis)information.