Beginner Gym Workout

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If you have made a decision to get in shape and have recently joined a gym, congratulations!  In case you’re feeling intimidated by all the equipment and the anxiety that everyone will be staring at you, relax.  You don’t have to be an expert.

First off, most people are there to better themselves, and they are glad to see you in there working on your physical fitness.  Secondly, the gym is full of people of all shapes and sizes so don’t feel like you have to be in shape before you can go to a gym.

Let’s get you going with a workout guide and plan to help make your gym time a more positive experience.

Getting Started

  1. Most of the exercises in this program are on machines.   Machines, for the most part, help you maintain good form and this helps you to keep your focus on the body part you are working.
  2. Perform 1-2 sets of 12 repetitions.  A set is when you complete your designated repetitions.  Rest 30sec. to 1 minute if you are going to do a second set.
  3. Tips for setting a weight:  Select a weight that will make you have to work really hard for the last two reps.  You shouldn’t be able to do 15 reps and if you can, the next time you perform the exercise, increase your weight.
  4. Take one day of rest between each of your total body workouts sessions.  On those off days you can do cardio but always listen to your body.

This total body workout includes machine-based exercises and will take you 20 minutes or less.

Warm up for 5 minutes.

If you choose to use the treadmill be sure to adjust the incline to a 2 incline.  This simulates walking outdoors and gives you some ‘ground’ under your feet.

Leg Press- 2 sets of 12 reps (rest 30 sec.-1 min)

Position your feet shoulder width apart in the middle of the platform.  My feet a bit lower on the platform because I’m a shorty and if I put them higher I would not have much range of motion on the exercise;)  lol  💡Extend your legs completely but don’t lock out the knees.

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Chest Fly- 2 sets of 12 reps (rest 30 sec.-1 min)

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On a lot of chest fly machines, you can adjust the range of motion.  Look at the top and you will see holes like this one for both arms on the machine:

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Set it to where you feel a gentle stretch when seated. 💡Bring the arms together like you are hugging a tree.

Lat Pulldown- 2 sets of 12 reps (rest 30 sec.-1 min)

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Grip the bar where the indentations are or just slightly outside of the curves in the bar.  Set the pad on top of your knees. 💡Lean back about 10 degrees and pull the bar to your upper chest.

Rear Fly- 2 sets of 12 reps (rest 30 sec.-1 min)

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The rear fly machine is the same machine in my gym as the chest fly.  By adjusting the arms of the machine to be completely closed, it becomes the rear fly.  Sit facing INTO the machine.  Grab the handles so that your palms face down.  Pull back until your arms make a ‘T”, hold for a brief second, then control the arms coming back to start.💡You might sense your shoulders creeping up to your ears.  Mentally focus on keeping your shoulders down and neck relaxed.

Tricep Pushdowns- 2 sets of 12 reps (rest 30 sec.-1 min)

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Adjust the cable to a high setting and attach a rope.  Bend at your elbow and then extend down.  Pause to squeeze the back of the arm.

Bicep Curls- 2 sets of 12 reps (rest 30 sec.-1 min)

Lower the cable to the bottom and attach a straight bar to the hook.

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Bring the bar just in front of your shoulder and extend all the way down.💡Keep your abs and lower back tight while you pull equally with both arms.  In other words, don’t swing:)

Ab machine- 2 sets of 12 reps (rest 30 sec.-1 min)

In most gyms you will find some type of ab machine or two.  This is the one we have in our gym.

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Adjust the seat to accommodate your height and allow you good range of motion. 💡Exhale as you crunch forward to deepen the contraction.

 

 

 

 

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Are You Ready For A Miracle?

This Summer I took an Insanity Live training class, and I was so inspired by the positive energy of my instructor that I wanted to share her story with you.  Erin Scott’s journey with weight loss offers hope that no matter how bleak it seems, it’s possible to change the entire trajectory of your life.

About 8 years ago Erin was depressed, well over 200 lbs, in one toxic relationship after another and in crippling debt.  In order to make ends meet and keep up with student loans she was working as a research associate, and also had two part-time jobs: scooping ice cream and serving coffee and the other waiting tables at an Italian brick-oven pizza restaurant.

The stress of that life was taking a toll on her and food became her comfort.  Life was spiraling out of control until something magical happened…

One day when she was gorging on a cheese calzone and sprawled out on her living room’s pull-out couch, a Turbo Jam infomercial for a home workout came on the TV.  In that moment desperation and opportunity met.  The fog lifted and clarity took center stage.

before_01162012 Erin knew she needed to change the path she was on.  She explained, “I was ashamed to step foot in a gym to make the change I knew I desperately needed.  As I was wiping cheese grease off of my face I heard the infomercial  voice over say, “never do a crunch on the floor again,” and that right there sealed the deal for me!  LOL!”  She went on to say that she couldn’t afford it, but she took a leap of faith.  That’s where the magic happened.

It doesn’t matter if you are broke, busted and disgusted, Providence does not discriminate.  When your opportunity clock goes off and you respond with action something miraculous is going to happen.

Erin’s weight loss journey started with working out in her living room.

She didn’t respond with excuses, instead, she seized her opportunity to transform herself.  Along with doing the Beachbody home workouts, Erin also followed their nutrition program and lost 50 pounds. “That was just the start,” she said. “I gained so much more confidence in myself. I was able to come off of my anti-depressant medication, and I began to eliminate those toxic relationships in my life. I began to see light again, after being in such a dark place for a long time.”

I regained my sense of self-worth. I’m in the best shape of my life.

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Erin’s weight loss journey helped bring her life’s purpose into focus.  She realized that she wanted to share her passion for health and fitness.  After going through all of her struggles and coming out on the other side, it’s her desire to inspire others to reach their potential.

These days Erin is loving life and she attributes who she has become to her faith in God.
966815_10151832823437895_242294320_oErin’s advice if you’re stuck in a rut, unhappy with your career, love life, and body:

  1. Be honest with yourself about what you want. What do you REALLY want?
  2. Pray.  It’s easy to get so stuck in our own heads and it serves us well to talk to God openly and with as much vulnerability as possible. In that process, you might start to see options that you hadn’t considered before.
  3. If prayer is not your jam then seek out wise counsel from knowledgeable people who can point you in the right direction.
  4. Be humble.  Trying to figure it all out on your own seems like the easiest way. It’s not. It can actually be the most difficult–and it’s a more prideful way. Take a step back & work with someone you like and trust to guide you and have enough belief in yourself to see it through.

Erin is a fitness educator, Team Beachbody Master Trainer, coach, group fitness instructor, and owner of SillyFit Inc.  Read mor1609944_10152130998347895_3618979090057837505_ne information about Erin @ http://sillyfit.com