Any advise for a first time gym user please?

I am looking to lose some weight and have joined the local gym for 2 months.


Please can you advise what equipment i should start using and for how long?Any advise for a first time gym user please?
hey there..





well the first thing u want to do is learn all the equipment and machines learn how to use the free weights ( dumbells) for u to get results.. u are looking at being very regular with the gym.. the gym is going to be your new best freind :)





so expect to go 4 - 6 days a week...





u will need 30 - 40 mins of weight training


and u will also need 30 - 45 mins of cardio training on the machines





u need high reps meaning 10 - 12 reps to tone your body and burn some fat. u have to train all your muscles





and u need the cardio to burn body fat and build your heart rate up..





so learn how to work out your muscles and learn how to do full body workouts ask questions at the gym like how to work your shoulders, and biceps, or triceps, people will tell u.. and also get someone that works at the gym to run u through a workout that hits all your muscles...someone that works there owes it to u to spend a bit of time to explain the machines there





and also ignore that poster that said going to a gym will not be as effective as spending more time outside..... while its good to do things outside and the more active u are the better.. but ultimately if u want to get more fit and lean and strong.. the more muscle u have on u the more calories u burn.. and u need intense exercise through the cardio and weight training to burn fat.. so please ignore them.. and do not be discouraged :)Any advise for a first time gym user please?
Before you use any of the equipment you MUST have an induction with one of the gym's fitness instructors (it's the law!)





Then you can either ask a fitness instructor to devise a suitable programme for you based on your goals and current fitness level, or you can make one up yourself. When starting out on a weight loss programme it's best to take things easy, to minimise the risk of injury. Aim to do at least 30 minutes on a cardio machine (eg rower, stepper, bike, treadmill) followed by some resistance training - as a beginner it's best just to do basic exercises eg bench press (chest), squats (thighs), barbell curl (biceps), dips (triceps) etc. For each exercise do 2-3 sets of 8-12 reps.
I go to the gym 3 days a week for 40 Min's each time. All i do is cardio, i use the cross trainer, treadmill, and the 2 different types of bikes for 10 Min's each time. This and watching what you eat results. If you looking to lose weight don't eat before a workout, drink plenty of water before and after.
Best way to lose weight: Intense work and a really (*******) good diet.


Learn barbell techniques and do intense weightlifting.





Back Squat and Front Squat


Dead Lift


Bench Press


Pull-ups/Chins


5X5





This is the first things a new gym rat should do. If you later decide on bodybuilding or power lifting, these exercises will be what you will be using.


They work for any crazy reason you'd want to lift weights for.


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I also want to add in Sprinting. Serious intense sprinting intervals will shred you fat off in a couple of months, if not less.
Ok. First of all you have to write out your goals. Most gyms have personal trainers on site. The best thing to do is exercise body sections first. For example. Day 1 - do upper body exercises only. That includes arms, shoulders, chest. Then Day 2 - do lower body exercises, front leg, back leg, calves. Every day do 30 min of cardio but make sure you are in your burn zone. If you don't have a heart monitor that straps around yoru chest to monitor your heart rate, then use the treadmills that have the sensors that will do it for you. I fyou are not walking/running in your burn zone you are not buring fat. Again, if this is your first time in a gym I really recommend that you ask someone at the gym to help you your first week.
Gym's have their place. You wouldn't want all that equipment cluttering up your house. However, for weight loss purposes they aren't much use. Long aerobic session, like running or cycling outdoors are far more effective. You'll lose more weight running to and from the gym than by anything you do while you're there.
dude for you, not to sound mean or anything, but any machine will improve your fitness level for right now at least, because you are a beginner in working out and your muscles aren't adapted to any kind of workout so you are pretty much free to choose which side you want to be a part of...


So a better question for you to ask, should you be a more endurance kind of guy or a more fast pace sprinter kind of guy?
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First off, see if someone at the gym will give you a run-through on all the equipment so you know what you have at the gym.





Start easy. Learn the right way so you dont hurt yourself and you build up gradually. Work up to a hour five or six times a week.
If it's a decent gym the staff there should be advising you, it's in their interests that you don't injure yourself
Don't be shy .
treadmill, and bench press