I want to start working out but dont know whats the proper method do starting out and creating a plan to follow. Rite now im 5'8 and 140 pounds, i have a little gut forming, and want to take care of that before it continues to grow, and other then that im pretty skinny with small calfs and biceps. Im not very athletic either, my average mile time is like 8:30. Well i have access to a mini work out room at my dads hotel...theres a couple treadmils, diffrent exercise bikes, stairmaster, and a funny machine where u can work out legs and upperbody with weights. Any idea on where i can start to develop a plan to work out, like what exercises to do, howmany reps, how often...?? Please help me out, i dunno where to start!
I want to start working out....help me with a plan?
- Thread starter chiwawa626
- Start date
Yeah i saw that, i dunno if im down for that much running in this hot weather, i mite just pass out lol. The work out room i have access to has a tv and an air conditioner...hehe
First off, what do you want to accomplish by working out? Do you want to gain muscle mass and get bigger? Or, do you want to develop your cardiovascular ability? Or do you just want muscle tone?
I guess i want to gain some muscle mass and want to be toned, i dont really care about strength heh.
if yoreu going for tone, u want high # of reps w/ all your sets. f youre not oveweright, u dont hae to do too much cardio. YOu could do something like this:
Monday: Chest Triceps
Tues: Cardio/Abs
Wed: Legs/Shoulders
Thur: Cardio/Abs
Fri: Back/Biceps
Thats a pretty standard split. Also, if youre gonna start working out be careful about your diet. Start eating more protein and cut out the bad carbs.
Monday: Chest Triceps
Tues: Cardio/Abs
Wed: Legs/Shoulders
Thur: Cardio/Abs
Fri: Back/Biceps
Thats a pretty standard split. Also, if youre gonna start working out be careful about your diet. Start eating more protein and cut out the bad carbs.
Is there a site that shoes what exercises i can do for these diffrent muscle groups and stuff? Also as for diet, im a vegetarian, could that pose a problem?
the most important thing to do is start and keep at your program. i finally started up again after taking a break for a month. 
for larger muscle mass, do fewer reps per set(6-8) at higher weights with longer rest intervals between sets. at one end of the spectrum, fewer reps at higher weight means bigger muscles and more power, while at the other end of the spectrum, more reps at lower weight means leaner muscles and more stamina.
it sounds like you may have a universal machine in the hotel gym. that should mean you can do these exercises hopefully: bench press, military press, lat pull, upright row, leg press. this is a good starting point.
for chest do the bench press(lying on back pushing weight up away from you like a push-up)
for shoulders do the military press(sitting upright pushing weight from shoulders to above head)
for back do the lat pulldown(sitting upright pulling weight from above head down to shoulders)
also for back do upright row(sitting on ground pull weight from in front of you up to shoulders)
for triceps do pushdowns(standing upright, starting with pull-down bar in front of you arms bent at 90 degrees, keep upper arms still and push bar down so that arms are no longer bent)
for biceps do curls w/row bar(standing upright with arms down holding upright row bar bring bar up to chest by bending arms at elbow and keeping upper arms still)
for legs do leg press(sitting in the chair thing push foot pads away from body)
for abs you can do any number of ab exercises that i'm sure google will inform you about.
do cardio to keep the fat off but note that you'll need more protein and calories to gain muscle and maintain energy level, which means more food, so don't be surprised if you don't get cut.
hope this helps and good luck. also try to email fausto1 about getting onto the workout thread.
it sounds like you may have a universal machine in the hotel gym. that should mean you can do these exercises hopefully: bench press, military press, lat pull, upright row, leg press. this is a good starting point.
for chest do the bench press(lying on back pushing weight up away from you like a push-up)
for shoulders do the military press(sitting upright pushing weight from shoulders to above head)
for back do the lat pulldown(sitting upright pulling weight from above head down to shoulders)
also for back do upright row(sitting on ground pull weight from in front of you up to shoulders)
for triceps do pushdowns(standing upright, starting with pull-down bar in front of you arms bent at 90 degrees, keep upper arms still and push bar down so that arms are no longer bent)
for biceps do curls w/row bar(standing upright with arms down holding upright row bar bring bar up to chest by bending arms at elbow and keeping upper arms still)
for legs do leg press(sitting in the chair thing push foot pads away from body)
for abs you can do any number of ab exercises that i'm sure google will inform you about.
do cardio to keep the fat off but note that you'll need more protein and calories to gain muscle and maintain energy level, which means more food, so don't be surprised if you don't get cut.
hope this helps and good luck. also try to email fausto1 about getting onto the workout thread.
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