How to start a workout plan

D

Demlockian

0
Hello everyone,

This is my first post here so I apologize if its in the wrong section. I just joined my first gym yesterday, LA Fitness, and would like some advise on how to start a good workout program. To be simply honest I know nothing about working out or how to properly do it. The last time I worked out was when I was in the Marine Corps JROTC program in high school...three years ago. So why am I here? I have decided on I want to either join the local Sheriff's Office or Coast Guard and acknowledge my body is in bad shape.

My information
5' 7"
125 pounds
21 years old
*I'm sure you need more information, just say it and I will get it.

My goal is gain twenty pounds in order to hit the proper height / weight ratios for the military and be in overall better shape to handle basic training and day to day operations.

Consider my current shape pathetic.
Run one mile in a little over eight minutes
Thirty sit ups in one minute (not cutting corners)
Twenty push ups in one minute (not cutting corners)

Any advise is appreciated
 
Proper diet is extremely important also lift heavy weight so that you can gain weight quickly.
 
Knowing the fitness requirements for each of those occupations, and what equipment/facilities you have at your disposal, would certainly make this easier to answer.

In any case, your training should consist of whatever tasks you're likely to perform during basic training (scaled to your level of fitness), a general strength and mobility routine, and lots of good nutrition. Good does not mean low calories, btw, it means eat lots of good food....and since you're trying to gain 20lb, it means eat LOTS of good food. Good food includes meat, eggs (including, in fact, especially the yolk), milk, vegetables, nuts, legumes and fruit.

If you're going to be tested on, say, push ups, sit ups, pull ups, running and swimming, then obviously you should do each of those activities frequently. I would also recommend squats, deadlifts, calf raises, overhead presses and rows (if you have the facilities to do these exercises) followed up with wholebody stretching.
 
My husband swears by CrossFit - it is great for all-around fitness. They also post workouts every day and have a great forum where you can ask questions and post your results. Try Googling "crossfit brand x" and check out that site.

From my perspective, I would say you should definitely do some running - mostly because I think running is the awesomest way to improve your overall fitness (speed, health, muscle tone, weight, mindset, etc.). I can give you advice on starting some running work that gets you faster, if you'd like - but you'd have to build up a "base" first - which I would also love to help you with, if you're interested.

- Sara :)
 
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Dr.B said:
Proper diet is extremely important also lift heavy weight so that you can gain weight quickly.
Click to expand...

I certainly agree to this, proper diet is very important, it should be our priority to all the things we should do. If you want to gain weight, the common line you can hear is to eat a lot of protein food, very common yet effective.
 
If you want to gain use a natural protein I'm sure someone in your gym can tell you where to buy it, and drink that just after you finish the gym.
 
Your weight is not bad, but I can see how you would want to be skinnier. There are certain types of work out plan that help to lessen the fat areas. And, if you have a smile and friendliness, people notice that more than how you look. If you can get a good book on nutrition and health, it will help you to be motivated and to learn about weight loss and better health. Try my website yourdreamsbody.com, there are lots of ideas there and a diet for a teenagers best health and weight loss and many other great ideas. Reading and learning is very helpful.
 
Your personal trainer can train you better then us as they have experience but its very important that you are doing workout with a professional because if he is not a professional it will be of no benefit for you. I am working in a gym in gilbert named Tcffitnessclub they provide great training and their personal trainers are good. I got 20lb in one and a half month with very hardwork. Concentrate on your food with the workout because that can make good difference
 
haste makes waste, important thing to remember, never overdo your self as it might back fire you. Think always for the good of your health first. Diet should be our priority.
 
Proper diet is one of the good things to maintain your body. I also think you should take some exercise in a regular basis. You may perform some yoga. As a student of yoga I know what it can affect in our body shape or our wellness. There's a tons of yoga exercises. I hope you should find somethings according to your need. Keep in touch ! :)
 
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Hi,
You mentioned you just joined your first gym. I realize this was a couple of months ago, but how are you doing now?
I just read this new book 'a simple guide to exercise safety' and the author talked about the importance of working out like a beginner if you are new to exercise. It had to do with proper progressions to help avoid injury since the body isn't accustomed to strenuous activity at first.
 
Why don't you join a gym?
 
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