i just joined the gym. what do i do first?

i just joined the gym.
what do i do first?
I'm also pretty obese and i feel people's eyes or notice at me, is that normal?
how long should i work out?
I'm also worried about lifting weights in case i fall

  1. 2 months ago
    Anonymous

    More important than what you do in the gym is what you do in the kitchen.
    Step 1: Don't eat at restaurants
    Step 2: Any food you buy should be no more than 1 ingredient, e.g. steak, apples, rice, eggs
    Step 3: There 2 1 ingredient foods to avoid: vegetable oil and sugar
    You will be healthy weight in 3 months.

    • 2 months ago
      Anonymous

      is butter or margarine ok?
      what about seasoning for the meat?

      • 2 months ago
        Anonymous

        No you fat fuck.

        • 2 months ago
          Anonymous

          >butter and margarine
          No the fuck it's not
          Seasoning is fine
          bro this isn't rocket science, if it's high calorie don't fuckin eat it.
          Also yes as a fat you will stick out at gym, but nobody cares, if anything they respect you for trying to change instead of just staying fat

          how do i cook meat without it sticking to pans then?

          • 2 months ago
            Anonymous

            Don't listen to

            >butter and margarine
            No the fuck it's not
            Seasoning is fine
            bro this isn't rocket science, if it's high calorie don't fuckin eat it.
            Also yes as a fat you will stick out at gym, but nobody cares, if anything they respect you for trying to change instead of just staying fat

            Cook it in butter

          • 2 months ago
            Idiot

            Olive or avocado oil or use butter in extremely small amounts

          • 2 months ago
            Anonymous

            Pressure cook for airfry. Airfry is fucking great

            • 2 months ago
              Anonymous

              Or air fry*

      • 2 months ago
        Anonymous

        >butter and margarine
        No the fuck it's not
        Seasoning is fine
        bro this isn't rocket science, if it's high calorie don't fuckin eat it.
        Also yes as a fat you will stick out at gym, but nobody cares, if anything they respect you for trying to change instead of just staying fat

      • 2 months ago
        Anonymous

        butter is ok but use it sparingly in your cooking as a way to coat a pan as an alternative to oil. Don't have toast with butter, you should try to cut out bread as much as you can because it's very calorie dense.

        As others have said though, losing weight is like 80% diet. So you really need to make sustainable changes to how you eat if you want to stop being fat.

      • 2 months ago
        Anonymous

        Seasoning is okay, but go easy with it. Excess salt can make you bloated.

        As for the rest of the advice.

        1. Machines are a good place to start. They have guides on how to do the exercise and what muscles you should try to squeeze to feel it.
        2. No one is looking at you anymore than they would in any other public place. And if they are, fuck them. Focus on yourself.
        3. Do not be afraid of failure. Lifting until you can't anymore is the best way to grow muscles and is nothing to be ashamed of. Every serious lifter will get to a point where they cannot do another rep. Don't be embarrassed if that is a lighter weight for you than it might be for others.
        4. Focus on form first. If you move onto free weight exercises, make sure your form is perfect. Control the weight on the way down, minimize other movements and really try to focus on the muscle group you're working.
        5. The length of a workout depends on a lot of things. I think the best rule is to make it a part of your schedule. Make time for it in your day no matter what. If that's two hours after work, that's two hours after work. If it's only an hour, make sure you can make it to that hour workout every day. Consistency is the most important part.

        Good luck op.

      • 2 months ago
        Anonymous

        Yes, use butter, ghee, olive oil or beed tallow, never sneed oils. Also if you're trying to lose weight, it's worth looking into cooking sprays

        • 2 months ago
          Anonymous

          *beef tallow

        • 2 months ago
          Anonymous

          >sneed oils

          I'm not gonna say it, but I thought it

    • 2 months ago
      Anonymous

      is butter or margarine ok?
      what about seasoning for the meat?

      Olive oil and small amounts of butter / cooking oil are fine, you guys are gonna meme the dude into attempting an extremely low-fat diet which is terribly unhealthy. The body needs fats and they contribute to satiety.

      Severely reducing sugar and carb intake is probably gonna be more than enough to make a noticeable difference to someone who wasn't dieting at all before.

  2. 2 months ago
    Anonymous

    If you’re a fatty in the gym everyone who looks is just checking if you’re actually working hard to fix it or not. Just put in extra effort so nobody has a right to give you shit.

    • 2 months ago
      Anonymous

      i am but i guess it doesn look like it maybe cause i get tired easily and am pretty weak

      • 2 months ago
        Anonymous

        Just worry about putting the work in so you can break your own records for now. Focus on gaining strength now to make losing weight easier down the road.

  3. 2 months ago
    Anonymous

    You can't outrun your mouth.

    Start with what you eat.

    But to answer your question, look for a personal trainer for a few months to orient you. A lot of gyms offer this service for members, and for example the YMCA has orientation classes. Set a goal, put your energy into working towards it, not into worrying what other people are thinking.

  4. 2 months ago
    Anonymous

    unironically read the sticky, there is a ton of really good information in there. find a program that works for you (preferably one that focuses on compound lifts) and stick to it, count your calories, get plenty of protein, drink fucktons of water, focus on whole foods, and go for daily walks. being out of shape in the gym is nothing to be ashamed of, most everyone there is likely to be very supportive or just not give a fuck.
    you can do this.
    t. lost 80ish lbs, started lifting and about to hit 1/2/3/4

  5. 2 months ago
    Anonymous

    People need to stop replying to these lazy dyel posts.
    All the info you need is available online. Quit being such a fat lazy fuck and look into it.
    READ THE FUCKING STICKY.

  6. 2 months ago
    Anonymous

    so there should be a big cage-like rack that some people use for squats, and you should start off by doing curls with the barbell in this rack... you can just start off lifting only the bar with no plates on it, and I would say a good starting volume is 15 sets of 10, but you just have to make sure to rest for good 4 or 5 minutes between sets so as not to tire yourself out too much. The rack is ideal because you can set up the hooks that hold the bar in a way where you don't have to be picking up and putting down the bar on the ground every time you finish or start a set! This should be a great general starting exercise for arms day.

    There may be one or more big buff guys who hover around as you do your sets, and even though they may look annoyed or impatient it's usually because he is having roid rage... the cage is a favorite of "power lifters" (wink wink) who need to let out some anger in unhealthy ways, and they may try to intimidate you by passive-aggressively asking how many sets you have left, or maybe by asking if they can work in. By no means should you let them "work in", because that means they will just set up the rack for something else and edge you out. You need to remind yourself that you're a paying member and have a right to use the equipment for as long as it takes to get in a good workout. If your gym has multiple of these power racks, you can improve the fun of working out if you get one or more other friends to sign up, and then you can all do arms day together, each with your own rack

    • 2 months ago
      Anonymous

      agreed, curling in the squat rack will also be good if you're worried about falling... there are safety bars that can catch the barbell if you drop it and the vertical members of the cage are easy to grab onto if you lose your balance. Also agreed that it's likely people will try to intimidate you to get off the cage for them to use it, but is just a classic toxic part of gym culture where the bigger guys will try to spook the newer members off certain in-demand equipment.

      It's possible that big guys hovering around you as you do your sets aren't waiting for you to get off the squat rack, but rather are engaging in what's called "miring", which is a good thing

    • 2 months ago
      Anonymous

      agreed, curling in the squat rack will also be good if you're worried about falling... there are safety bars that can catch the barbell if you drop it and the vertical members of the cage are easy to grab onto if you lose your balance. Also agreed that it's likely people will try to intimidate you to get off the cage for them to use it, but is just a classic toxic part of gym culture where the bigger guys will try to spook the newer members off certain in-demand equipment.

      It's possible that big guys hovering around you as you do your sets aren't waiting for you to get off the squat rack, but rather are engaging in what's called "miring", which is a good thing

      alright thanks, I'll try to find and use it

  7. 2 months ago
    Anonymous

    >i just joined the gym.
    Congration.
    >what do i do first?
    Fuck about. Play with all the machines.
    >is that normal?
    Yes.
    >how long should i work out?
    As long as you want.
    >in case i fall
    Won't happen.

    Then you go home, do some Googling and go back on the second day with a solid plan.

  8. 2 months ago
    Anonymous

    Don't be self conscious about your weight in the gym. I hate fat people with a passion, and I automatically think much less of anyone who is fat. The one exception to this is fat people in the gym, because at least they're trying to get into better shape.

    Well except this guy
    https://www.youtube.com/shorts/l_vqFq7J9vs

  9. 2 months ago
    Anonymous

    hello, congrats on making the change to join the gym!

    The two most important things are a good routine and a good diet.

    ROUTINE: go to the website Strengthlog and take a look at their 4-day plan. You don't have to do all of them; just pick 3-4 of those exercises and do them in 5x10 pattern (5 sets of 10 reps each). Create a google docs spreadsheet and track your routine and weights there.

    DIET: use the calculator at the Gravitus website to figure out your macros (calories, protein, fat, carbs). Now create a diet plan that meets said macros.

    I eat the same thing every day except for one cheat day (Fri or Sat). This lets me know exactly how many calories/protein etc I'm taking in.

    It took me 2 months to see a difference, and at 3 months now it is noticeable. There will be a ramp up period (first month) where you feel like you aren't making any progress; push through it.

    Good luck!

  10. 2 months ago
    Anonymous

    I do 1 hour of cardio which to me is about 3 MPH on the treadmill. I don't do weights because last time I did that I spent 3 days in the fucking hospital with rhabdomylosis so I'm going to wait until I'm a bit more fit. Do NOT overdo it - it can get you killed if you've been out of shape for a prolonged period of time.

  11. 2 months ago
    Anonymous

    If you're a total newbie start with machines, especially leg press and the chest fly machine. Do the following basic lifts: Bench Press, barbell curls, skullcrushers, rows. Use low weight to practice form with squats, ohp, and, if you like, deadlifts, build up slowly over time.

    At the end of every session find the rowing machine and do 500 meters, note the time, take a very short break to refill your water bottle or something, do another 500 meters, rinse, repeat, until you feel you've worked hard enough or, preferably, you're too tired to go on.

    One last thing: if your gym has an assisted pull up machine, use the fuck out of it. Most do, it's usually a tall narrow machine with climbing pads protruding out the front.

    Some other machines to try:
    Lat pull down
    The seated row machine
    The shoulder one that you push up
    The leg curl machine.

    Basically, just try all the machines when you're starting out, practice lifts with low weight, sure, but for now your goal should just be weight loss.

    • 2 months ago
      Anonymous

      Oh, yeah, forgot to mention: with the rowing machine your goal is to do every subsequent 500m faster than the last. It's incredible for both endurance and vo2.

  12. 2 months ago
    Anonymous

    One fat fuck to another, I shall give you a diet plan that will take you to decent BF in no time.
    Morning Five eggs, raw spinach 400kcal
    Morning Snack Apple/Banana ~100kcal
    Lunch 140g steak or pork, ideally steak, ~520k cal
    Afternoon Snake Apple/Banana ~100kcal
    Evening Steak/Pork 140g + spinach ~520k cal
    If you want to add kcals but don't want to eat to much more, I like to add a glass of milk in the evenings for another ~400kcal, but that could take you over your maint needs and make you gain.
    Eggs- Good morning food, nutrient dense
    Spinach- Good ruffage to keep you from being hungry
    Banan-Some sugars in a low GI package to keep you going through the morning
    Steak/Pork-Gives you some decent satiation and hit protein count
    Apple- a good low GI snack that is easy to carry and lower calories.
    The steaks and eggs will be seasoned with salt, replace the fruits with whatever you want, the spinach can be replaced with other low calorie sources of fiber. You can also swap the morning eggs and spinach with oatmeal if you are worried about cholesterol over time, but really the diet is low enough in fats that in general you should be fine. If you want to add kcal I suggest milk, I find it makes for a nice end to the day to have a glass of milk before bed, and I have been finding this routine is both easy and maintainable, while also being rather easy to actually perform.

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