I just got back from the gym and man am I depressed.

[KitchenWitch]

I did the whole "orientation" dealio with one of the trainers there. That was cool, for the most part. Except the whole hard sell on the work out with a trainer every time packages. Do they think I have the deep pockets of Oprah Winfrey???

Personally, I can see meeting with a trainer once a month to check my progress and to add new stuff to the routine, but at this gym, it would appear that they only sell personal trainer "packages". The damn trainer was like a used car salesman, and I am really put off by that.

Not put off enough to not work out, but damn.

I also found out that I am 30.6% body fat (I guessed 30%, so I was not that far off.) I had in my head that I would like to lose 15 pounds, and that is exactly what the trainer's calculations came up with as well.

We did NO cardio - I need the no impact stuff because of my joints, and he did not even show me the machines. So I will have to ask my husband, who was, and is now becoming again, a gym rat.

GAAAAAAAAAH!





On edit - Does anyone have any suggestions for do it yourself personal training, i.e. books, fitness journals, etc, so I can do it myself?

[billyskank]

1. Good job I have a hug for you then.

:hug:

[KitchenWitch]

2. Thanks

I am practically in tears right now.

[billyskank]

3. ....

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[devilgrrl]

4. I'm exploring taking up YOGA.

There's a place right down the street from me. :-)

[KitchenWitch]

5. That sounds good, but I have like zero flexibility

I have to work up to Yoga!

:blush:

[devilgrrl]

14. The lack of flexibility is the reason I'm going to check it out! :-)

It seems like a good activity for women of our age. :blush:

[Chovexani]

20. Yoga will actually help you develop flexibility

I did it for a long time as an adjunct to my martial arts practice, for that very reason. (I should really get back into it, I need to check around my area for a class)

You should check to see if there's a studio near you that offers beginner's classes. They don't start you off with the hardcore contortionist stuff first. It's more of a gradual thing.

[huskerlaw]

6. Could you use the ellipticals?

It's kinda a cross between a stair-master and a treadmill, but you glide (kinda like skiing). I have a bad knee, so I can't really run on a treadmill and a stair-master is out of the question, but I can easily do 4 miles on an elliptical without any problems.

[KitchenWitch]

8. I bet I could

Just have to learn how to use the darn thing - which is why I did the orientation in the first place...

Oh well.

[huskerlaw]

13. They're pretty self-explanatory

but you should ask someone who works at the gym to show it to you. That's their job. Plus, it should have various settings, and you deserve an explanation as to what each setting would accomplish. Failing that, I'm sure a kind soul/fellow gym rat would be happy to show you.

Good luck!

[unpossibles]

7. the only diet which worked for me was

my patented Stress, Drugs, and Poverty Diet™®

good luck. I'd like to lose a few myself, and am finding it harder and harder.

[KitchenWitch]

10. I have been on that diet!

The rebound from that will kill ya!

[MissMillie]

9. machines can be limiting

you'd be better off learning to work muscles without them, using your own body and every day items for weights and resistance.

on edit: you meant cardio machines... and if your joints are bad, you'll probably need the machines (unless you have a bicycle...)

[LSK]

11. I lost about 10 lbs using this last year

http://www.freedieting.com/tools/calorie_calculator.htm

[KitchenWitch]

12. That is cool!

Thanks!

:hi:

[soleft]

15. I've lost 70 pounds in 2 years doing it by myself

I joined a city rec ctr. that has basic strength training equipment, 2 lifecycles, 2 eliptical trainers, 2 stair climbers, an indoor running track, a space for doing floor exercises and an indoor pool.

I started out doing 20 minutes of aerobics 3x a week, mostly the lifecycle, and then I started alternating with the eliptical trainer. After I started feeling a little more fit I added swimming and strength training for variety.

What really helped me was that I kept track of my progress with everything, made it a competition with myself. For instance, on the lifecycle, I tried to add a tenth of mile each time. I would keep adding a tenth of a mile, and when I could do 5.5 miles in 20 minutes, I would go to the next level and then start over. So I was always pushing myself to do a little bit better than the last time.

With swimming I tried to add one more half lap - eventually I got up to something like 48 half laps - or lenghts in a half hour - with my goal to get to 97 someday (1 mile in our pool).

Eventually all of the gym training became the foundation of becoming a softball player, so over the summer I was playing 2 or 3 games a week and practicing. So between April and the beginning of Sept. I didn't go to the gym, but then I hurt my knee so recently I've gone back to swimming.

The other night a woman came up to me in the locker room and said, "I just want to congratulate you. I remember when you first started coming here, and you look terrific"

So it can be done without a trainer. Whichever you choose, good luck!

[Patiod]

16. I started the Body Sculpting Bible for Women a few months ago

It advocates training every day, which ain't gonna happen (not when I'm either on the train commuting or at work from 7:30am - 6:00pm) so I'm not exactly "sculpted" yet. But I've worked out for a few years without seeing much change and once I started do the routines from this book I started to really notice big improvements in my arms, legs and abs for the first time in my life. The book includes a DVD that shows you exactly how to do each exercise in EXCRUCIATING detail. My gym rat S.O. was mortified that I was bringing a book into a gym full of muscleheads, but screw them, I didn't care. I learned how to do every exercise WITHOUT paying $400 for a training package.

Basically, your workout consists of one upper and one lower ab exercise of your choice (5-10 minutes), then 2 sets of 4 pairs of very specific exercises mostly with free weights and working on opposing muscles (20-30 minutes) then 20-30 minutes of aerobic work (your choice). You're in and out in about an hour.

The break-in period is tough (ballet squats!! Arrrggh - I couldn't get out of a chair for a week) but once you get through the two "break-in" routines you'll be fit, and you'll have most of the exercises mastered.

I can't rave enough about the exercise portion of the book (most of it). It even tells you exactly what muscle to focus on for each exercise("be sure you're using your triceps for this, not your back"), emphasizes correct posture, the works. I've written down the routines in a notebook, and take it on the road when I travel. The routines change every 2 weeks, which is vital to continuing to see improvement.

Frankly, the rest of the book is a little weird and badly edited; it includes some goofy stuff like "visualizations" and a long description of the (male) author's bout with bulimia. Also, I'm almost 6' tall, and I'm thinking 1200 calories on a workout day isn't going to cut it for me (although I HAVE cut down on carbs and eat 5 smaller "meals" vs. 3 big ones).

Those ellipticals are great if you have bad knees or hips - they're very kind to the joints (compared to the treadmill). Aerobic fitness is crucial -- I used to get winded easily, but on a recent trip to San Francisco, was walking the hills very comfortably (used to have to stop and rest)

Feel free to PM me, or read through the reviews on Amazon - they're pretty accurate. The book is a hefty $25, but that's way cheaper than a personal trainer! We'll turn you into a Gym Rat in no time!!!!

[redqueen]

17. I've *always* been a DIY kind of person...

When I used to bother with exercise, I preferred using Cathy Friedrich's workouts, they're great!

Good luck.

[flvegan]

18. Personal Trainer 101

(and why I could never make a living at it)

If you're new to the gym, you should see the trainer the first 5 times. Each session should focus on a specific body part. For example, the routine I set up would be as follows:

Session 1: arms (bis/tris/forearms
Session 2: shoulders, traps and rear delts
Session 3: full back and calves
Session 4: chest
Session 5: legs quads/hams (note that calves is on another day)

One or two light sets on every machine for each bodypart. You learn every single machine and basic free weight exercise in the gym, how to use it and what it works. You learn your form first.

After those 5 sessions, I'd see you in two weeks, unless you need me for motivation, for a follow up session. Then in another week for a follow up. Then, I'd see you once a month to check progress and advance in your exercise fundamentals. Once a quarter, we'd revamp the whole thing and make a decent change in the routine. Maybe add some negatives, drop sets, supersets, etc.

See, at what, $40/hr, I'd cost you around $1000 over two years. I'm not getting rich that way and neither are they.

A good trainer is like a teacher, but they don't normally work that way. Your math teacher doesn't follow you around the grocery store tallying how much you're spending, does he/she?

As for advice, bodybuilding.com has a decent section on self-training. Also, until I'm tombstoned or otherwise leave, you can always pm me.

[KitchenWitch]

26. Thank you, I am sure I will be asking questions

I just picked up a fitness journal, and there were some pretty basic pointers in there, to help get me started.

I came away from that "orientation" fairly pissed off. The trainer (hard bargain sales) guy made it sound like I couldn't just pay for one session once in awhile (it was all about the package). Yes, I realize the trainers at these places are likely on some sort of commission, but I do not like to be hard sold into anything. And the whole "This is a really good deal" thing does not fly with me.

[Mugu]

19. Exercise makes people smell bad.

Personally, I have a daily routine of vigorous jumping to conclusions, then some time spent pushing my luck, and if I'm really motivated, a few sidestepping of issues.

My routine hasn't done much for my figure, but I feel good about myself.

Regards, Mugu

[Initech]

21. Personally I like Lewis Black's idea for a health club: IHOP

He says it's a place where the odds are even up. Because no matter how much you weigh, there's always someone there who weighs at least 60 - 70 pounds more than you'll ever weigh.

[Ellen Forradalom]

22. Swim, baby, swim!

C'mon in! The water's fine! It's easy on the joints. Plus that li'l extra sumthin' makes you more buoyant, so it's not as much a drawback as in running.

Plus, the water feels so gooooood.....

[KitchenWitch]

23. little sumptin sumptin is right!

:blush:

[Ellen Forradalom]

24. don't be embarassed

Some of the world's most alluring women have a little more to love!

Now go grab your bathing suit, we're waiting for you!

[idgiehkt]

25. go to the library and get some workout books

take em home and copy some of the exercises if you have a printer. I don't think you need a trainer every time, just to show you how to do some stuff correctly, like use the machines. I think they are optional.