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How do I lift weights properly and look like I know what i'm doing?
I'm 15, 5'10 and 235lbs (I don't look that fat though). I can lift quite a bit,( I read PDFs online and apparently I'm not that bad compared to other kids my age) but I am clueless as to what I should eat, my routines, etc. my friends go to the gym more than I, but I don't want them to know that I'm inexperienced. Like I said, I don't have an issue with strength, but I need to understand routines for lifting dumbbells, and diet. I read that you need proteins, but how much, how often, before or after working out, after right? Also I did like 800reps of 10lbs last month and like 200 reps of 25 pounds and I feel like a bloody idiot. Apparently you need to up the weight if you can do more than 12 or something. I really want to get into weightlifting but I am CLUELESS. Please help me. Should I start at the amount of weight that I can lift 12 reps of or should I start at the lowest weight and go up to transition? I want to look like I know what I'm doing. I don't know any of the terminology, techniques, routines, etc. I'd like to go to the gym with my friends, but I'm too embarrassed now.
PDFs was posts, sorry got the stupid apple spellcheck.
3 Answers
- Anonymous8 years ago
Swallow your pride and have your experienced friends help you. If they already know the ins and outs of working out and proper diet, you have what you need right in front of you. Everyone who works out in a gym for the first time feels like an idiot, but having friends with knowledge is better than reading an article or studying a computer screen.
- ?Lv 68 years ago
there you can find diet info & workouts
look up youtube tutorials also to see proper form & technique, you MUST follow proper form or you could seriously hurt yourself.
you have to do some research & start a notebook to memorize what exercises you're doing, what weight etc. it's going to take some time, you need to patient in the beginning.
start with a 3-day split- this is a START point. add a couple more exercises &/or increase weight every 4-5 weeks.
day 1: chest, triceps, abs. (look up 2 chest, 2 tricep, & 4 ab exercises. do 3 sets of 12 reps ea with enough weight that you almost can't get to the end. rest for 1 min between sets.)
rest day
day 2: legs, abs. (look up 4 leg exercises & 4 ab exercises. do 3 sets of 12 reps ea with enough weight that you almost can't get to the end. rest for 1 min between sets.)
rest day
day 3: back, biceps, abs. (look up 2 back, 2 bicep, & 4 ab exercises. do 3 sets of 12 reps ea with enough weight that you almost can't get to the end. rest for 1 min between sets.)
also get some cardio in during your off days, of if you have the energy for it after weights (walk, bike, run etc)
eat when you are hungry & stop when you are full. main intake should be protein & veggies, a couple dairy & complex carbs as well.
you can't be afraid to LEARN from others, we all have to start somewhere..
GOOD LUCK
Source(s): I am a personal trainer ACSM, CPT - 8 years ago
Go to BodyBuilding.com they have routines made for different ages, BMI, etc. As for your protein question, 30-50 mg's of protein, preferably protein shake so your body converts it into the muscles faster. I recall answering another of your questions pertaining to if you are strong, follow the BodyBuilding routine for your BMI and you'll begin to pick up what to do, also ask your friends for help/ advice. Good Luck!
Source(s): BodyBuilding.com
