Give me some good food, an unobstructed view of my television, maybe a couple cold ones for some 12 oz. curls and a good sporting event (The Masters yesterday was THE best golf tourney I've ever watched in my limited time as an avid golfer) and I'm happy. It's a pretty simple tried and true way to keep most American men happy (ladies, did you get that? ;-) So when I'm hanging out in socializing and people find out I'm a trainer, naturally they want to pick my brain on all things working out. My biggest peeve is when someone who clearly hasn't worked out in ages (if ever) wants to know EVERY single nuance to the science behind training! I love talking about what I know and why trainers in general do what we do, in fact, thats a huge part of what I'm trying to do with this blog but if you've been away from the gym for a while, don't go crazy! Keep it simple! The first part of success in ANYTHING in life is simply showing up! Spend the first 3 weeks getting your butt to the gym 3-5 days a week and have a simple plan. 20-30 minutes of cardio and 20-30 minutes of weights. Many gyms have special areas with a few machines setup in a circuit format for you to get a total body workout. When I got my start at NYSC on 86th & Lex several years ago we had the "XPress Line" consisting of 8 machines targeting all the main muscle groups. Certain hours of the day it was staffed by a trainer who would take you through all the machines and show you how to set them up. Don't have this at your gym? Look to do one exercise for each of the following groups:
Legs (Body weight Squats, lunges, leg press etc)
Back (Seated Row, Lat Pull downs, 1 arm dumbbell row, pullups)
Chest (Bench press, pushups, flies)
Shoulders (Overhead press, Lateral raises, Front raises)
Biceps (dumbell curls)
Triceps (Dips, triceps extensions)
On each exercise, find an amount of weight that lets you get 12-15 reps WITHOUT SACRIFICING FORM. The last couple of reps should be fairly challenging. If you can't get 12, lighten the weight. If the 15th rep feels as easy as the first one, increase the weight.
Keep it simple, start building the habit of getting to the gym and then learn about how to progress and increase your intensity as you go! In no time you will start looking better and more importantly FEELING better!