Started Going To A Gym

[TracyW2 137]

Your muscles need 2-3 days rest. Concentrate on one muscle group one day and then another the next. Just rotate it. You wont do any good by working the same muscles every time. They can not grow if you do not give them time to heal.

And yes it very well could be because of starting the exercise. Dont give up and give your body time to get use to the change and you will start seeing bigger results. But dont forget to 'shock' your body every couple of weeks. Your body gets use to routine and needs that.

[El_Cid 15]

Yesterday's workout was only for anterior deltoids, pectoralis & triceps. I also upped the reps to 4 x 10. I also increased my cardio to 35 minutes (plus the 5 minute cooldown). That puts me at almost 2 miles. How accurate is the calorie meter in those machines? I put in my weight and age and according to it, my cardio workout burned almost 600 calories. Not sure how much you burn doing weights.

Today, I'm going to use the machines that work on biceps & lattissimus dorsi. I will also look for a machine that does abs as well.

I think I have routine that might work for me:

Monday - anterior deltoids, pectoralis, triceps & cardio

Tuesday - biceps, lattissimus dorsi, abs and cardio.

Wedneday - off

Thursday - anterior deltoids, pectoralis, triceps & cardio

Friday - biceps, lattissimus dorsi, abs and cardio

Weekends off.

How does that look?

[TracyW2 137]

That looks much better. However I still dont agree on you not doing legs.

[El_Cid 15]

I guess I can try some leg exercises. I just have to find some that will not affect my treadmill use.

[El_Cid 15]

I did used the biceps & lattissimus dorsi machines yesterday (no abs). I used the leg press and wow....I feel it today. I did 4x10 @ 100 lbs.

I made an appointment with a personal trainer for tomorrow after work. The gym has a free assessment for members so we'll see what he says.

[TracyW2 137]

Glad you gave legs a try!! Good luck with the personal trainer!!

[wallflower 188]

I started the gym too and I got a question. Does anyone else have problems with ur calfs cramping up??? I swear it happens ALL the time and pretty sick of it. I have to keep stopping my workout because of it.

Any suggestions????

[TracyW2 137]

Get plenty of Water and make sure you are stretching.

[pgkpjs 113]

If you are seeing bumps on your calves then it could be shin splints. I get them when I start running. Stretching helps and you can use a foam roller to work them out. I have started using compression sleeves on my calves and that helps avoid the shin splints.

[El_Cid 15]

Well, I had my session with the trainer yesterday. It was very educational. This trainer had a B.S. in Exercise science plus some other certifications. The first part was like a small class; lots of science involved in the program. Turns what I was doing is very inefficient. The focus of this program is metabolic resistance. A 25 minute workout yesterday burned almost twice as many calories as what I was doing using the treadmill and the weigh machines and that always took me over 1 hour for the complete workout. This trainer does not use the machines at all.

I'm still having trouble walking. One of the exercises that I did, actually used all the muscles in my legs. The trainer said that cardio should not be a large part of your weight loss exercises (VERY inefficient). He said he only does it to keep his heart healthy. He doesn't do it that much.

Its hard work but I'm looking forward to it.

[TracyW2 137]

Thats awesome! I dont do much cardio at all either. Granted I dont use the weight machines either, I prefer the free weights.

What all did your 25 min exercise consist of? I'm curious what all he had you do.

[El_Cid 15]

The trainer gave me two weights to hold to my chest and I leaned against the wall with one of those giant balls on my back. I had to make the motion to sit down and stand up. Did that 2x15. I've never felt my legs so worn in my life; not even after hitting the treadmill 4 times a week and using the leg press.

He said that doing it this way, it uses all your muscles because part of it is also using them to remain in balance. The other exercise is similar to planking. You hold yourself horizontally (and straight) using your toes and elbows. Did it twice, holding it for 30 seconds at a time. Tonight I have my 1st full session.

[TracyW2 137]

Planks are a killer! They seem so easy, but dang try holding one for a minute and you feel it! By the third one, Im ready to just lay down.

I bet you did feel that in your legs. I do a lot of squats with a barbell and wow!

Good luck at your first full session. Sounds like he is going to put a good hurting on you!