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Suggestions: I've got a Gym pass ...but what the hell do I do?

gym exercise longevity

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#1 bosharpe

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Posted 21 June 2018 - 08:13 PM


I've had a gym pass for about 7 months. I've gone plenty - taking some classes, using the equipment there etc. Regular visits up until 2 months ago...

 

Now I've lost momentum but also I have no idea what I'm doing. I usually do a little bit of everything but I'm uncertain I'm achieving anything and feel a bit aimless. 

 

Any recommendations on aera to concentrate on, or equipment to use? I'm 32, quite slim, wanting to keep fit/flexible/strong and increase healthspan.

 

 



#2 John250

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Posted 05 July 2018 - 07:09 PM

I would suggest focusing on more compound exercises at first. Three times a week do weight training for about 30 minutes. Hit compound exercises like squats, leg press, rows, etc.. for chest avoid flat bench press it causes too many injuries if you go to heavy. Do them with dumbbells as well as incline and decline dumbbell presses. Then focus maybe 10 minutes on isolation exercises like bicep curls, tricep press downs, etc. after your weight training then hit your cardio so you take advantage of fat burning only. Don’t overdo it play around with machines and check out YouTube videos on how to do them the proper way. After around four months then you can get more serious and get on a specific regimen. Make sure you have a meal rich in protein pre-workout. Post workout is not as important. During your workout you can sip on bcaa’s/Eaa’s(Nutrabio’s Intrablast is great) and most importantly ignore everyone in the gym. You’re going to see huge jacked guys you’re going to see super overweight people, etc. don’t focus on the environment and remember nobody is watching you or critiquing you just focus on yourself only. If you are self-conscious about your physique at all wear a sweatshirt and when you’re training and get in the zone with music.

Edited by John250, 05 July 2018 - 07:11 PM.


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#3 bosharpe

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Posted 05 July 2018 - 11:01 PM

This is gold mate! Thanks so much. Such simple advice but very useful. So many machines at the gym it's just nuts. With Squats, do you recommend squatting with weights? 



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#4 John250

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Posted 06 July 2018 - 07:32 PM

This is gold mate! Thanks so much. Such simple advice but very useful. So many machines at the gym it's just nuts. With Squats, do you recommend squatting with weights?

Come to think of it I would avoid squatting maybe the first month and just stick with leg press. Let your legs only go down to only 90degrees slowly and then blast forward somewhat explosively almost extending your knees fully but keep a slight bend. Position your feet so the tips of your toes are parallel with the tops of your kneecaps when you’re doing the exercise. You can also very the position width. Bring your legs closer together for a narrow press or wider as they will all hit different muscles in the leg region. If you place your feet slightly higher it will hit more hamstring( but make sure your butt doesn’t lift up) and slightly lower will hit more quad.


https://youtu.be/CHPHn-OnTqE

For squats I would just do the bar with no weight or Dumbells until you get the proper form as it can cause many injuries. Youtube safe squatting.

Edited by John250, 06 July 2018 - 07:33 PM.






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