So i joined the gym thursday been thursday and today.
Today i was in an theres a machine which tells you about your wieght

weight 10st6 66.5kg
height 5ft 6.8
b.m.i 23%
body fat 20.7
body fat mass 13.7


I plan on going 4-5 days a week with 1 day swimming lengths im just looking if anyone could reccomend what would be best for me do i need to put muscle on or do i need to tone up or whatever you thinks best for me. ....... cheers

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Do you have a naturally high metabolism or low? Because if you have a high one, you don't need to worry as much as eating more protein, less calories. But instead want to eat SHITLOADS of protein with SHITLOADS of calories. But basically, all of that stuff about using the machines is totall bullshit, it doesnt build strength the same way barbell excercises do. Read mark rippetoes- starting strength :basic barbell training. There are basically 5 excercises that help you gain weight and build strength and mass, 1 (ABOVE ALL ELSE) SQUATS. 2.Benchpress 3. Deadlift 4.Shoulder Press and 5.Hang Clean These are necessary to mass building. For abs, decline crunches, and machines are okay. Plus, using a barbell works your abs for balance. Your set number should be 3 sets of 5 reps. Trust me, if you read this book you will know what to do. Also, for fat burning, do HIIT, which is you sprint for 60 seconds and walk for 120 seconds and then sprint for 60 and walk for 120 so on and so forth until you cant do that anymore. Supposedly, if you do this sort of cardio training, even after you are done your body still burns calories. If you have any more questions, pm me. I may have a late response btw.

Okay you want to gain muscle. Then you will have to go to the gym alot.

My routine is: (10 sets
Day 1. Back(10,8,8,6)(3/4 machines)
Biceps (10,8,8,6)(3 machines)
Shoulders (10,8,8,6)(2/3 machines)
Day 2. Chest (8,8,6)(4 machines)
Triceps (10,8,8,6)(3 machines)
Legs (10,8,8,6)(2/3 machines)
Abs (20,20,20)(2 machines)

Eat healthy stuff.
When you´re done exercising, immediatly make sure you take alot of quick carbohydrates.(like fruit)
An hour after exercising take in protein.

That´s what you need to do. During a workout ALWAYS finish your sets, keep working out until you feel that the muscles are pumped.

Good luck.

go to www.baye.com and get the two e-books he's written (they're like 15 dollars each or something. )

Pick a program out of the HIW book, and have someone demonstrate how to do the exercises properly. Then keep recording what you do, and learn to push yourself beyond what you want, through the discomfort and go for momentary muscular failure at least once a week in each of the sets.


Get someone who knows what the fuck they're talking about and don't just go for bro-science on this one.



Or do what this guy does: www.leangains.com
Reverse Pyramid Training:
http://www.leangains.com/2008/12/revers ... sited.html



and beware of fuckarounditis: http://www.leangains.com/2011/09/fuckarounditis.html

WAYYYYY TOOOOO MANNYYYY MACHINES. Free weights have been proven to build muscle better (MUCH BETTER) than machines. You want to gain mass? Stack on the plates.

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You cant diminish an entire body's workout to only five compound free weight lifts. Plus limiting the reps to 5? You just gave him a powerlifters routine, and I dont think he wants to look like a powerlifter.

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Pain is Temporary, Pride is Forever