Beginners GYM/Work Out Plan Advice?

[XDsooner]

well I've decided to take advantage of my wife's free gym membership,

I'm just looking for some real world advice on a good beginner's work out plan, I'm not trying to go EXTREME PROTEIN SHAKE GUY mode, I'm just looking for something to get me started so i don't look like a total noob in the gym.

I'll say I'm fully capable and pretty good at using Google I'm just looking for something that worked for YOU more or less if you were ever in a similar situation.

I'm clueless on how much weight to start with, how many reps/sets, i would like to go 3 days a week......... any good advice would be much appreciated.

if it helps I'm 6' 215lbs right now.

 

[CHenry]

Most gyms have trainers. Hire one to get you started. Money very well spent.

 

[primeoflife321]

My kids are gym rats, and the best advice I have received from them is lots of cardio ( I know not what u wanted to hear) and more reps and less weight while I concentrate on form. Worked for me. Lost one pant size in 8 weeks going 3X a week and cardio 6X a week. Went from large shirt to medium.

RR

 

[BigD]

Ive lost 67lbs this last year. This is what ive done and it has worked for me. No pop, I cut out fried foods for the most part. I eat lots of chicken and lean beef. I mainly focused on cardio the first 6 months and slowly started working into weights.

 

[UnSafe]

1. Google Mark Rippetoe and view his Starting Strength youtube videos for the slow lift stuff. The SS book is well worth the price.
2. Pick an aerobic activity and perform it 3-4X weekly. If you struggle with monotony, mix it up. You don't HAVE to drone away on a treadmill or stepper.
3. Don't quit.

 

[Phildo64]

Just wear a muscle shirt or "wifebeater" total BA! No need to go to the gym! But seriously Bodybuilding.com has beginners plans for free, or if your a Crossfit guy just got to the HQ's site and try it out.

 

[footballkckr7]

Are you trying to bulk up, trim down, or for just general wellness of body? dont worry about looking like a noob. We all have to pay our dues.If someone is paying more attention to you than their own workout, then they are either gay, or go just to say they go.those are the worse kind as they just sit and clog up the machines. www.exrx.net has some good plans for beginners and loads of advice. Has video on proper form, how to eat, how much down time to take, etc. I will reiterate what was stated above. Start with low weight and high reps as to not hurt yourself and that way you can concentrate on form. Don't be afraid to use the mirrors to watch your form, that is what they are there for.

 

[Davs2601]

There is a free workout plan that I have been using and I like it a lot. Google shortcut to size and it will lead you to a pdf print out.

 

[GlockPride]

One thing that works for me: Rome wasn't built in a day. Basically, when I start working out 'again' I tend to jump all in. Take it slow, build up, don't over strain or go to fast. One of the best ways I've found best is just going to start with, build that comfort level and conditioning yourself to go at a certain time. Start off with 10 minutes walking on the treadmill, a couple upper body/arm lifts, a couple leg lifts and some light stretching. No kidding, you first few times should not last more than 20-25 minutes if you're not in already decent shape.
Build on that and vary your approach.
I'm training to run a 10k in May and the Tulsa Route 66 Half in November.

 

[Jeff405]

There is also a discussion forum on mens health magazines website. I have used some of their advise to get started or mix things up. I'm just starting to get back to exercising myself. I use the first couple weeks just to figure out my weights and routines.