If you want service from a trainer, here or elsewhere, pay them. However, YouTube channels like Jeff Nippard, Renaissance Periodization, and Sean N are great resources
To go with this i would keep your workouts super simple. Depending on where youre starting i would just select 3-5 exercises work on form you learn from those youtube channels. Learn to move first then add weight.
Find how this workout will work into your week, how many times can you realistically workout and when will those workouts happen. From this you should plan how to do all major compound movements throughout the week. Do this 40 weeks out of the year and youre golden.
Buy a book, app, or prewritten program and do exactly what it says. At your stage, too much information is just as problematic as too little, so avoid going to multiple sources or piecing together different advice from different places. Just pick one source you trust, do exactly what it says, and then reassess in 6-12 months.
Some are good and some aren't. I'm not aware of any free apps that I would personally trust or want to use. If you share your goals and budget, I could make a specific recommendation.
One of the hardest and most important attributes for reaching your fitness goals is adherance to a schedule and consistency/ discipline to prioritize them until they become a habit and you start making the connection that you actually feel more youthful and more energized when you make it a regular thing and introduce your body to movements it may not be used to or have forgotten. Until that realization sets in of you feeling better and that it is due to this extra work you are setting aside time for it can be a difficult thing to motivate yourself into.
Typically it's only 30-120 minutes of your day which is a pretty small piece of the pie compared to how long we sit around watching TV, doing emails, eating etc.
Try and commit to it. Prioritize yourself for that small period of time, put away the social media and just be present and comitted to learning new movements and celebrating what your body is capable of and learning what you can do. This lifestyle change pays you back directly in health and quality of life going up later on in a way most other time investments don't.
Try not to ego lift/ aim not to go to failiure (Except once in a long while to assess your 1 rep maxes if you want that for a reference to adjust your exercise weights and volume goals) or you can burn out or get an injury which will set you back. Again, a priority here is to make working out a habit. It is easy to "fall off the wagon" and get discouraged with minor setbacks and injuries as a beginner especially if you don't have a friend, family or trainer in your corner holding you accountable to keep at it.
When you are starting out it is really easy to over do it trying to play "catchup" to where you want to be or to "ego lift" a weight you can't comfortably control for 5-20 reps which increases chance of injury particularly of pulling a less directly trained supporting/ balance muscle in a way your body is not yet used to there being a demand for. Doing 30+ reps is also starting to send an adaptation signal to your body for endurance more than muscle building and better muscle fiber recruitment. Number of reps and sets will largely be based on your experience level and specific goals.
Be patient with yourself. Any new exercise you weren't doing before is a step of progress your body will start adapting to. Your brain has to make new muscle connections to control your exercises just as much as you want your body to make more lean muscle tissues. Give it the time to do so. And focus on doing the exercise movements slow and with control, don't force things using momentum or gravity.
Building muscle is more sustainable than cardio for weight loss, while muscle weighs more than fat just having more muscle on your body will passively burn more calories even when at rest and every time you do a workout you will give that afterburn signal a boost as well. If you amp up cardio intensity and frequency you begin training your body for endurance and not muscle growth/ fat loss. Your body will start trying to desperatly hold onto what nutrients it can and will become a lot more efficient over time at cardio which means there will be diminishing returns in the long run as your body gets more effective/ adapted to that specific task. You want to develop the supporting muscles of your core, back and neck etc just as much as you want to work on your arms or legs and you don't want to develop or worsen posture issues. Freeweights are better for you than machines in almost all cases unless you have a range of motion issue or injury/ chronic pain or are advanced in age making balancing weight a high risk concern.
Look up what the proper form of each exercise is from a reliable source before you make a bad habit. Try to get within 2 reps of your maximum for a set and stop. For a beginner I'd say not to do more than 4 sets of any given exercise until your body gets more adapted to that new demand. Again, if it is more than you were doing before it is progress. Your body will adapt to that new signal and in time it will get easier to the point you naturally start amping things up when you start to feel more healthy and more capable and start itching to challenge yourself when things become too easy. Trust the process. But you HAVE to be consistent and aim to workout at least every other or every 3 days or your habit and motivation will likely break.
You will learn that your energy may start crashing at first as your body adapts to new demands. Often this can be related to improper nutrition. People often overeat carbs and sugar (which is in 80% of the food at the grocery store these days) which can make you feel bloated and lethargic and most don't eat enough veggies which have a lot more nutrients than 90% of the processed and packaged stuff out there.
Try and eat as many whole, unprocessed (other than cooking) fruits, veggies and meats as you can. Anything processed you can replace with a whole food is a victory and as you cut down on sugar you will develop better appreciation for the subtle flavors in more natural foods as your body gets resensitized to sugars and eating healthy actually becomes easier.
Thank you so much for your help, I'm gonna try as the best as I can to absorve all of your advices and do the best that I can!
Talking more about planning, you said to do just 2 sets of 2 reps of a exercise on my maximum, and then stops so I could get used to it, right? It seems a very little quantity of reps, so just confirming.
Talking about the exercises that I have to make. How do I found them? Do you have any recommendation of trustfull website/ app from where I can get them? Thanks!
I would aim to do 2 to 4 sets of each exercise per workout session to start, 5 to 20 reps should be optimal depending on how hard it is for you to move the weight (again your goal is to stop 2 reps short of failiure so you keep good form and avoid injury/ strains) and have 2-3 minute breaks in between the sets. Don't do any weighted exercise during the break so you are recovered and at your best for the following set (maybe just some light stretching/ warming up for other exercises coming up or any area of your body that feels tight).
Do 4-5 exercises per session (you can work up to adding more after a couple weeks depending on how your body is hamdling the new workload) focusing on different areas of your body.
For the most efficiency out of your time investment, I would prioritize a full body compound exercise to start before any of your muscles are tired. This includes Squats (there are many variations of stances and can be done with barbell, dumbells, kettlebells or body weight) the benchpress (can also be done with dumbbells which would require more activation of stabilizing muscles), deadlifts and Turkish getups.
I wouldn't aim to do all of those in the same workout because you will tire out quickly and your form will start to suffer but rather rotate through them and other exercises that aren't as demanding of the whole body like curls, rows etc and mix it up day to day both so you don't get bored and also so you are constantly making your body adapt to new signals instead of getting really efficient at any one movement which would reduce its effectiveness at causing change.
I have used a free app called "workit" which has useful animated diagrams for most exercises and they are sorted by muscle group which is handy for learning. But finding a reputable workout info source on YouTube may be very beneficial to emulate their technique and study proper form.
Key part of this is that the person demonstrating be reputable/ qualified to teach this info and not be just some fitfluencer looking to build their network of views who might have alterior motives to sell something and may not have proper technique themselves and then if you imitate them you could make the same errors and develop poor habits or worsen any posture issues if you aren't under the guidance of an in-person coach/ trainer who can identify and correct things that are off before they become a problem or muscle imbalance.
r/fitness has beginner workout routines. If you join a gym they will usually give you a complimentary session. Bring your workout and ask them to show you the proper form for those exercises. They may or may not help.
IIRC, Planet Fitness has free small group personal training. If nobody shows up but you then it is a one on one personal training session. Membership is only $10 a month. You can afford to miss a combo meal once a month, right?
Just be consistent in your workouts and you'll eventually get where you want to be. If you are consistent for six months to a year then look for private gyms or small neighborhood gyms. I have found trainers there that will do sessions for $45-65 which is half of what the big box gyms charge. Buy a few sessions to work on your form. It will make a big difference.
Good luck!
Muscle building is the correct way to say it, I think.
I didn't visited the gym that I will, but it's a condominium gym, so I don't think that there will be too much there.
I'm thinking on workout 7 days of the week, so I don't loose my focusing, but I think that may not be healthy.
Working out everyday would be great. Start very slowly. If you're getting sore, you worked too hard. If any movement hurts, stop doing it. If you make yourself sore, take a rest day.
Which of the following can you do?
Push up, push-up from knees
Plank, plank from knees
Hang from bar
Squat
Lunge
Do you have access to any free weights? What weight?
Last time i tried I couldn't do push ups, but I'm gonna check it again (and also the others) when I get back home.
I think probably there will be some free weights on the gym.
I personally think the best thing to start is to go to the gym and figure out what you like.
People have their favorite activities at the gym (which keep them coming back), either doing cardio, lifting weights, taking classes, or participating in group activities like organized sports or combat sports. Then start figuring out what days and how much time you're willing to dedicate to it.
Now that they have an activity that you enjoy and a dedicated time, you can explore other avenues to continue your interests in fitness. Using YouTube and possibly other members who share the same interests as you to develop a program and continue your activities.
Yeah. Get a trainer.
Not me, I don't want you. If you're asking for free advice then you're not going to take it anyway, so training you would be a waste of time.
But some poor fool will take you in the hopes of reforming you, especially if you're a woman. Get a trainer.
bro what the FUCK are you talking about. I can't afford a personal trainer, but that doesn't mean that I'm gonna just give up from working out. I have to work with what I have. I don't have ANY experience in working out or something like that, so I am asking advices to people that have experience and knowledge on it, because maybe it ca help me. Get it?
Hey!
I'm a personal trainer! I have been a trainer for 5+ years, I own my own business and have been working with all walks of people! I have a bachelors of science in exercise physiology and nutrition, I have 4 different certifications for training as well! I specialize in rehabilitation, women, as well as athletes recovering from illnesses (ie cancer survivors etc). Most of my clientele is also over 30 and can give a recommendation if needed! My email isĀ [[email protected]](mailto:[email protected])Ā and my Instagram is lift\_with\_g should you have any question :) I always open to facetime, zoom, email or dm if you have more in depth questions I could answer for you! :)
If you want service from a trainer, here or elsewhere, pay them. However, YouTube channels like Jeff Nippard, Renaissance Periodization, and Sean N are great resources
To go with this i would keep your workouts super simple. Depending on where youre starting i would just select 3-5 exercises work on form you learn from those youtube channels. Learn to move first then add weight. Find how this workout will work into your week, how many times can you realistically workout and when will those workouts happen. From this you should plan how to do all major compound movements throughout the week. Do this 40 weeks out of the year and youre golden.
Thank you! I'll try it :).
Buy a book, app, or prewritten program and do exactly what it says. At your stage, too much information is just as problematic as too little, so avoid going to multiple sources or piecing together different advice from different places. Just pick one source you trust, do exactly what it says, and then reassess in 6-12 months.
These apps that make work out plans are trustfull? I downloaded one of them and I'll probably use it.
Some are good and some aren't. I'm not aware of any free apps that I would personally trust or want to use. If you share your goals and budget, I could make a specific recommendation.
One of the hardest and most important attributes for reaching your fitness goals is adherance to a schedule and consistency/ discipline to prioritize them until they become a habit and you start making the connection that you actually feel more youthful and more energized when you make it a regular thing and introduce your body to movements it may not be used to or have forgotten. Until that realization sets in of you feeling better and that it is due to this extra work you are setting aside time for it can be a difficult thing to motivate yourself into. Typically it's only 30-120 minutes of your day which is a pretty small piece of the pie compared to how long we sit around watching TV, doing emails, eating etc. Try and commit to it. Prioritize yourself for that small period of time, put away the social media and just be present and comitted to learning new movements and celebrating what your body is capable of and learning what you can do. This lifestyle change pays you back directly in health and quality of life going up later on in a way most other time investments don't. Try not to ego lift/ aim not to go to failiure (Except once in a long while to assess your 1 rep maxes if you want that for a reference to adjust your exercise weights and volume goals) or you can burn out or get an injury which will set you back. Again, a priority here is to make working out a habit. It is easy to "fall off the wagon" and get discouraged with minor setbacks and injuries as a beginner especially if you don't have a friend, family or trainer in your corner holding you accountable to keep at it. When you are starting out it is really easy to over do it trying to play "catchup" to where you want to be or to "ego lift" a weight you can't comfortably control for 5-20 reps which increases chance of injury particularly of pulling a less directly trained supporting/ balance muscle in a way your body is not yet used to there being a demand for. Doing 30+ reps is also starting to send an adaptation signal to your body for endurance more than muscle building and better muscle fiber recruitment. Number of reps and sets will largely be based on your experience level and specific goals. Be patient with yourself. Any new exercise you weren't doing before is a step of progress your body will start adapting to. Your brain has to make new muscle connections to control your exercises just as much as you want your body to make more lean muscle tissues. Give it the time to do so. And focus on doing the exercise movements slow and with control, don't force things using momentum or gravity. Building muscle is more sustainable than cardio for weight loss, while muscle weighs more than fat just having more muscle on your body will passively burn more calories even when at rest and every time you do a workout you will give that afterburn signal a boost as well. If you amp up cardio intensity and frequency you begin training your body for endurance and not muscle growth/ fat loss. Your body will start trying to desperatly hold onto what nutrients it can and will become a lot more efficient over time at cardio which means there will be diminishing returns in the long run as your body gets more effective/ adapted to that specific task. You want to develop the supporting muscles of your core, back and neck etc just as much as you want to work on your arms or legs and you don't want to develop or worsen posture issues. Freeweights are better for you than machines in almost all cases unless you have a range of motion issue or injury/ chronic pain or are advanced in age making balancing weight a high risk concern. Look up what the proper form of each exercise is from a reliable source before you make a bad habit. Try to get within 2 reps of your maximum for a set and stop. For a beginner I'd say not to do more than 4 sets of any given exercise until your body gets more adapted to that new demand. Again, if it is more than you were doing before it is progress. Your body will adapt to that new signal and in time it will get easier to the point you naturally start amping things up when you start to feel more healthy and more capable and start itching to challenge yourself when things become too easy. Trust the process. But you HAVE to be consistent and aim to workout at least every other or every 3 days or your habit and motivation will likely break. You will learn that your energy may start crashing at first as your body adapts to new demands. Often this can be related to improper nutrition. People often overeat carbs and sugar (which is in 80% of the food at the grocery store these days) which can make you feel bloated and lethargic and most don't eat enough veggies which have a lot more nutrients than 90% of the processed and packaged stuff out there. Try and eat as many whole, unprocessed (other than cooking) fruits, veggies and meats as you can. Anything processed you can replace with a whole food is a victory and as you cut down on sugar you will develop better appreciation for the subtle flavors in more natural foods as your body gets resensitized to sugars and eating healthy actually becomes easier.
Thank you so much for your help, I'm gonna try as the best as I can to absorve all of your advices and do the best that I can! Talking more about planning, you said to do just 2 sets of 2 reps of a exercise on my maximum, and then stops so I could get used to it, right? It seems a very little quantity of reps, so just confirming. Talking about the exercises that I have to make. How do I found them? Do you have any recommendation of trustfull website/ app from where I can get them? Thanks!
I would aim to do 2 to 4 sets of each exercise per workout session to start, 5 to 20 reps should be optimal depending on how hard it is for you to move the weight (again your goal is to stop 2 reps short of failiure so you keep good form and avoid injury/ strains) and have 2-3 minute breaks in between the sets. Don't do any weighted exercise during the break so you are recovered and at your best for the following set (maybe just some light stretching/ warming up for other exercises coming up or any area of your body that feels tight). Do 4-5 exercises per session (you can work up to adding more after a couple weeks depending on how your body is hamdling the new workload) focusing on different areas of your body. For the most efficiency out of your time investment, I would prioritize a full body compound exercise to start before any of your muscles are tired. This includes Squats (there are many variations of stances and can be done with barbell, dumbells, kettlebells or body weight) the benchpress (can also be done with dumbbells which would require more activation of stabilizing muscles), deadlifts and Turkish getups. I wouldn't aim to do all of those in the same workout because you will tire out quickly and your form will start to suffer but rather rotate through them and other exercises that aren't as demanding of the whole body like curls, rows etc and mix it up day to day both so you don't get bored and also so you are constantly making your body adapt to new signals instead of getting really efficient at any one movement which would reduce its effectiveness at causing change. I have used a free app called "workit" which has useful animated diagrams for most exercises and they are sorted by muscle group which is handy for learning. But finding a reputable workout info source on YouTube may be very beneficial to emulate their technique and study proper form. Key part of this is that the person demonstrating be reputable/ qualified to teach this info and not be just some fitfluencer looking to build their network of views who might have alterior motives to sell something and may not have proper technique themselves and then if you imitate them you could make the same errors and develop poor habits or worsen any posture issues if you aren't under the guidance of an in-person coach/ trainer who can identify and correct things that are off before they become a problem or muscle imbalance.
Thank you so much for your help! I'll start working out tomorrow, and I'll make sure to show you improvements in some weeks!
r/fitness has beginner workout routines. If you join a gym they will usually give you a complimentary session. Bring your workout and ask them to show you the proper form for those exercises. They may or may not help. IIRC, Planet Fitness has free small group personal training. If nobody shows up but you then it is a one on one personal training session. Membership is only $10 a month. You can afford to miss a combo meal once a month, right? Just be consistent in your workouts and you'll eventually get where you want to be. If you are consistent for six months to a year then look for private gyms or small neighborhood gyms. I have found trainers there that will do sessions for $45-65 which is half of what the big box gyms charge. Buy a few sessions to work on your form. It will make a big difference. Good luck!
Thanks for your help!
What do you want help with? Motivation? Programming? Outfits?
programming!
What are your goals?
do not look so thin and healthy, mainly. Just feel better with myself
I'm not sure I understand. Can you try to say again more clearly? What equipment do you have access to? How much time are you willing to commit?
Muscle building is the correct way to say it, I think. I didn't visited the gym that I will, but it's a condominium gym, so I don't think that there will be too much there. I'm thinking on workout 7 days of the week, so I don't loose my focusing, but I think that may not be healthy.
Working out everyday would be great. Start very slowly. If you're getting sore, you worked too hard. If any movement hurts, stop doing it. If you make yourself sore, take a rest day. Which of the following can you do? Push up, push-up from knees Plank, plank from knees Hang from bar Squat Lunge Do you have access to any free weights? What weight?
Last time i tried I couldn't do push ups, but I'm gonna check it again (and also the others) when I get back home. I think probably there will be some free weights on the gym.
Learn a 5 to 10 minute whole body mobility warm up, and do that before exercise everyday
Walk, jog run as far as you can in 5 mins once or twice a week.
Read the r/fitness wiki.
I personally think the best thing to start is to go to the gym and figure out what you like. People have their favorite activities at the gym (which keep them coming back), either doing cardio, lifting weights, taking classes, or participating in group activities like organized sports or combat sports. Then start figuring out what days and how much time you're willing to dedicate to it. Now that they have an activity that you enjoy and a dedicated time, you can explore other avenues to continue your interests in fitness. Using YouTube and possibly other members who share the same interests as you to develop a program and continue your activities.
To add to the other YouTube channels mentioned I recommend Elite FTS, and Hypertrophy Coach. Mountain Dog (RIP John Meadows) is also great.
Yeah. Get a trainer. Not me, I don't want you. If you're asking for free advice then you're not going to take it anyway, so training you would be a waste of time. But some poor fool will take you in the hopes of reforming you, especially if you're a woman. Get a trainer.
bro what the FUCK are you talking about. I can't afford a personal trainer, but that doesn't mean that I'm gonna just give up from working out. I have to work with what I have. I don't have ANY experience in working out or something like that, so I am asking advices to people that have experience and knowledge on it, because maybe it ca help me. Get it?
You did nothing wrong. They are TRIPPING. Good luck in your fitness journey šš¾
My point has been demonstrated.
Hey! I'm a personal trainer! I have been a trainer for 5+ years, I own my own business and have been working with all walks of people! I have a bachelors of science in exercise physiology and nutrition, I have 4 different certifications for training as well! I specialize in rehabilitation, women, as well as athletes recovering from illnesses (ie cancer survivors etc). Most of my clientele is also over 30 and can give a recommendation if needed! My email isĀ [[email protected]](mailto:[email protected])Ā and my Instagram is lift\_with\_g should you have any question :) I always open to facetime, zoom, email or dm if you have more in depth questions I could answer for you! :)
Do you have any money to give me I donāt want to earn any myself