Help needed....I just joined the local community fitness center

[ikojo]

and while I know what to do on the treadmill, I have NO idea on what to do on the nautilus equipment..

A beginner's workout would be appreciated!!!

My goals are as follows:
Lose weight
Strengthen bones
Build some strength in my upper body so I can more easily lift things.

In case you need to know I am over 100 pounds overweight. I don't know if that's important when starting a workout program.

I have my doctor's approval and blessing.


Thank you in advance.

[wildeyed]

1. Is there a trainer there to go through a workout with you?

Most gyms offer a introductory session with a fitness professional just to get you started in the right direction. If not, maybe you can hire someone.

Here is a book I read a while back about women's beginner strength training. http://www.amazon.com/exec/obidos/ASIN/055338077X/qid=1120566450/sr=2-1/ref=pd_bbs_b_2_1/002-2744881-0236820

This is a non-gym workout, but you can probably adapt for the gym, or simply do the exercises on the days that you don't make it to the gym.

Good Luck! :)

[MissMillie]

2. remember that less weight w/ more and qucker reps

will help with toning up.

[seemunkee]

4. NO,NO,NO

That is wrong.
High reps with low weight is the bodybuilder way to bulk up. This causes sarcoplasmic hypertrophy, the muscle grows bigger with little addition of strength.
Low rep, high weight produces myofibrillar hypertrophy, dense strong muscles. The key is to restrict calories while doing heavy weight work, otherwise you grow big all around.
For someone starting out though, they should not go for max effort but build slowly. Just do more sets and keep the reps to no more than 5.

[flvegan]

3. Congratulations! You've just taken a big, big step.

You've joined the gym (many folks don't get that far, for a variety of reasons). You're ready and rarin' to go, and you need some good advice on the machines. Couple 'o questions (I always say that, don't I?):
1. When was the last time you were physically active on a regular basis? If it's recently, or you've been active outside the gym regularly, this will be easier;
2. What do you want your gym/workout schedule to be (duration, days, etc)?
3. What is the gym's set up? Are you sure that these are all Nautilus machines, or are you using that as a generic term for gym machines?

As for your weight loss goal, what's your diet look like?

[MemphisTiger]

5. Congratulations, you made the most daunting step

I know when I first stepped into the gym out of shape, I felt like the geek in the football locker room. Didn't feel good about it. The machines usually have a short description of the muscle worked and a picture of the movement. Pay very close attention to those if they are there and/or watch other gym users. A personal training session or two wouldn't be a bad idea either. Just don't get roped into 12 weeks of them unless you want that because they talk very quick and can have you signing the bottom line in no time. Good luck.