I'm a senior high school student, just turned 17, and I'm 140 lbs @ 5'9. I know, it's not a lot, but I don't look like skin and bones and I am quite healthy. I have really good cardio but I've been looking into going to the gym for a while to build a little muscle in my upper body and do some abs. I've been told by the school fitness teacher that with my muscle mass, I could build up muscle quite easily and that a "six pack" (or something ressembling) wouldnt take that long to acquire.
Now my problem is that I've never been to the gym, or used any "machines" or equipment. I have no clue whatsoever of what to do, or what I'm doing. I got a gym pass as a present, but I'd prefer not to invest more money to get a trainer to do me a program, etc...basically, tell me, in a couple of lines, what to do from when you enter the gym, to when you get out 6 months later looking a little better. Links/references/opinions are welcome, I'll come and check back the thread.
I know this is vague, -really vague- but feel free to ask any questions. I cannot thank you guys enough for the help in advance - it really helps. Thank you,
Going to give this a shot, as I'm a bit of (a major) gym addict.
First and foremost, your fitness is going to start and end in the kitchen. Depending on your diet, you can easily add a great deal of lean, sharp looking muscle with a great and consistent gym routine, or you can fuck it all up and negate just about everything you try for. That said OP, google and do research about nutrition on your own, and find something that works for YOU.
I'm going to drop a couple of my old links, as I would rather you research and find something comfortable for you (See a trend here? Everyone is different!), as well as experiment, etc.
As far as words of wisdom OP, there are a couple of things that I can't stress enough:
- Keep at it! It's not going to happen overnight, I go to the gym almost every single day, and I've still got plenty of work to do.
- As I said above, what you want to take away from this is going to start and end in the kitchen, so axe the junkfood, double cheeseburgers, and soda if you already haven't. You would be surprised at how far replacing soda with water, or a happy meal with a salad goes.
- When you go to the gym, don't be intimidated. It may be crowded, it may even be awkward at first. Who gives three fucks if the guy next to you is repping your max, or if the other dude has guns the size of your head. At the end of the day, it's about you and you only.
- Stretch and hydrate. Please, for the love of god. It will keep you going longer, and it will also keep you from getting hurt.
- And on the note of 'getting hurt' start at a weight you feel comfortable! It should never be something you struggle to do, your first set should always be a warm-up, and it should be EASY. Increase your weight incrementally afterwards, and never attempt anything you feel there is a chance you may seriously injure yourself without a spotter.
- Lastly, I'm not going to tell you to consult a doctor before you start any sort of gym regiment, because I never did. But I will tell you to take it easy, and start slow. Eat right, listen to your body, and keep at it, and you should be well on your way.
Start off with a total body program as posted above, lots of squats and deadlifts (make sure you have proper form!)
also, a six pack is made in the kitchen! Make sure you eat well
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