Gym depression...

[Eddzz!!]

I started back at the gym a week ago and well, I just can't do it!

It took me a while to get back into the cardio. I'm unfit, but live a reasonably healthy lifestyle - lots of walking, balanced diet. I stand at 5ft 9", weigh 173lb and have a BMI of 25.5 ... My healthy BMI range is between 18.5–24.9, so I am clinically overweight by about 4lb. Ah well, that's what you get from three years of binge drinking (graduated last year!!).

Now my major problem in the gym has been getting into the weights. Now I'm okay with the machines, but they're assisted so they're always going to be easier to manage than the free weights. I've been bench pressing, squats and dead lifting with my gym buddy. He's been into it a lot longer than I have, so knows what he's doing. I can't for the life of me get my posture right with the squats or dead lifts and it's seriously frustrating me! Not only can I not lift much, but I can't lift right either. I don't consider myself a particularly weak person, well at least I hadn't until now! My legs are still in absolute agony today after 'leg day' on Monday, which if I'm honest, was a fairly embarrassing display of exercise despite the buckets of sweat! Hurts like hell now... I know "no pain no gain", but can anyone give me some tips on improving my technique? I find it very difficult to keep my back straight when doing things like dead lifts and upward rows. Feeling pathetic! :shake:

 

[nilagin]

If you keep your head up looking straight ahead, your back should stay straight. When you push up, remember to push down on your heels not the balls of your feet. If it's your first week you are going to ache, there's no avoiding it. If there is a smith machine in the gym, use that for your squats and dead lifts, you'll be able to control the weight easier whilst concentrating on your form. Don't be frightened to do warm up sets with just the bar too.

 

[Eddzz!!]

If you keep your head up looking straight ahead, your back should stay straight. When you push up, remember to push down on your heels not the balls of your feet. If it's your first week you are going to ache, there's no avoiding it. If there is a smith machine in the gym, use that for your squats and dead lifts, you'll be able to control the weight easier whilst concentrating on your form. Don't be frightened to do warm up sets with just the bar too.

Cheers for the advice. I think a lot of it may be down to confidence. A) Because I occasionally fear dropping the whole lot and injuring myself and B) Feeling pretty darn weak compared to the other guys around me!

 

[Nod]

Unless you're competing, don't worry about what the other guys are lifting or how weak you seem to yourself - that way lies madness (and injury). Get advice from the gym staff - a little coaching in how to lift properly and safely should be well worth any cost.

 

[AgentG]

Get a copy of Starting Strength by Mark Riptoe (sp?) The book is great for learning proper squat, deadlift, bench, and Olympic lifting technique. It has dozens of pages just talking about technique as well as useful diagrams.

Don't give up! I started Cross fit a few weeks ago and am lagging behind because of my desk job. The best advice I was given was to leave the ego at the door, don't be afraid to get it wrong that's how you will learn. I will also suggest that you work on proper technique before you put heavy weight on the bar to avoid injury.

 

[Jez2011]

Get a copy of Starting Strength by Mark Riptoe (sp?) The book is great for learning proper squat, deadlift, bench, and Olympic lifting technique. It has dozens of pages just talking about technique as well as useful diagrams.

This would be my advice as well, ebook version is on Amazon.co.uk:

http://www.amazon.co.uk/Starting-Strength-ebook/dp/B006XJR5ZA

Avoid Smith machines, they will not benefit your squat technique one iota, in fact the reverse.

 

[Leslie]

Do they have mirrors on the walls in front of the lifting platforms? Looking in them whilst lifting can help with your posture.

 

[TriggerHappy]

Forget about the comparisons of weights for a while...even though I know we all peer over to see what weight people are lifting or how long & fast they've been on the rowing machine next to you. Go light and get your form down properly before you start pushing heavy weights for very few reps. It's not worth the risk of the problems you might cause yourself if your form is dangerously wrong.

Doing heavy weights in the gym hurts. That's just how it is. It's a different type of pain though - people talk about the 'deep burn' - obviously don't overlook an injury causing pain thinking it's just normal gym aches. I found a good protein shake after the gym made a huge difference to my recovery times and largely prevented that deep muscular ache that can occur a few hours later.

 

[viv1969]

I get depressed every time I think of the word "gym".

 

[bruno106a]

the problem maybe your buddy may be asking you to lift too much and therefore you are unable to get the technique right, as said above don't be frightened to lower your weights, lift what you can manage comfortably for say a rep of 10, also make sure you drink plenty of fluids before, during & after, A chocolate milkshake (yazoo or similar) after is good for the muscles & maybe a flapjack to replace the energy you lost

 

[nilagin]

I get depressed every time I think of the word "gym".

I'm depressed because today was the last day I got to use the works gym. New workplace currently has a waiting list to be a gym member, so looks like I'll have to start paying again for a while.

 

[Nod]

Always makes me laugh when I see gym car parks - people seem to NEED to park as close as possible to the doors to avoid the extra few yards of EXERCISE they'd have to put in if they walked the extra! Then there are the people who drive to the gym, put in 1/2 an hour of bike machine then drive home when they could just as easily (or often even more easily) spend half an hour on a real bike in the fresh air.

 

[omens]

Go light and get your form down properly before you start pushing heavy weights for very few reps.

This.

I have been bodybuilding on/off for a total of ten years. I got up to a reasonable build and then stopped. Started back again but it's difficult.

Ignore the weight itself and concentrate on form. Once you have form down, you can build weight.

The number of times I see people doing silly things is ridiculous. Stuff like:
- using abs to help with lat pulldowns instead of relying on back muscles
- swinging the barbell up when doing barbell bicep curls

It can lead to serious injury. Look up videos on youtube or look at exrx.net to look at how exercises should be performed.

As for pain, our uni gym was in the basement and on leg day, I would struggle to climb the three storeys to get out, often having to stop on the way.

Make sure you eat properly too.

 

[Steve Smith]

Always makes me laugh when I see gym car parks

It makes me laugh when I see people drive to a gym, do a few miles on a treadmill and drive home again. EDIT: Actually, that's almost what you wrote!

Still, it could be worse: http://cboye.files.wordpress.com/2012/06/america-fitness-s.jpg

I wouldn't worry about BMI too much. Myself and someone at work are about the same height and weight and therefore, the same BMI. He is quite fit, cycles and plays rugby and doesn't need to lose any weight. I could lose lose a few pounds though.


Steve.

 

[chris954]

I used to put a couple of weights or a piece of wood, only about an inch or so thick, on the floor under my heels for squatting, I found it made it a more natural position and as has been said it forces you to put the weight on your heels rather than the all of your foot.

 

[Shadow]

If you have any muscle at all then pretty much ignore BMI. When I used to train and got to 12% bodyfat I was regarded as morbidly obese according to BMI.

I've trained on and off for 20 years and if your legs are aching all over and not your back then it's likely your squats were fine. As others have said, go light and concentrate on your form. Once you've got the form right the increased weight will come.

The compound lifts like squats and bench press are harder to start with as several muscles have to work together including all the stabilising/supporting muscles. In addition try to avoid doing any compound lifts using machines as it's actually more difficult to get the form right.

If your mate has any decent knowledge he should be able to correct any bad form form you while spotting.

 

[big soft moose]

I get depressed every time I think of the word "gym".

Lol

I've never been much for gyms per se - I prefer to get my exercise in other ways like running, swimming , fighting (martial arts not FOOP), and isometric / bodyweight exercises

I'd rather be running over hill and dale in the sun than stuck in a sweaty box with a bunch of guys seeing who can lift the biggest lump of metal

 

[Russ77]

Don't pay too much attention to BMI, if you've got any kind of muscle 'bulk' it's not accurate. At just under 6ft tall and just over 15st I'm almost obese according to BMI but that's ridiculous!!! And that would go for most professional sports people, especially rugby players.

Get a body fat % reading, this is a lot better guide

 

[PatrickO]

As a physiotherapist I see loads and loads of people who injure themselves with free weights. The usual injuries are neck, back and shoulder tendons. The culture of weight lifting depresses me - so I'd ask the OP think think carefully about why you feel the need to do body building. (My other pet hate is Zumba which is terrible for injury levels)

If you must do weightlifting/bodybuilding then you need to treat it like any other sport: start gently with small weights and get a professional coach. Many ordinary gym instructors are not great at teaching weight lifting and tend to encourage people to lift heavy weights too soon. Good luck.

 

[realspeed]

Enjoy life and don't worry if you can't do what you used to do. Forget all about exercise it doesn't do all that good and wears you out. Eat what you want thats what I do and never had any health problems in 68 years. Start worrying about what blood pressure-weight- fat content and you have a miserable life and more than likely die with worry.

Go to a gym and the only real weight you will loose is the weight in your wallet

 

[Eddzz!!]

Enjoy life and don't worry if you can't do what you used to do. Forget all about exercise it doesn't do all that good and wears you out. Eat what you want thats what I do and never had any health problems in 68 years. Start worrying about what blood pressure-weight- fat content and you have a miserable life and more than likely die with worry.

But I also feel miserable not exercising and being fat! Not that I'm humongous or anything, but definitely feel overweight!

 

[chris954]

But I also feel miserable not exercising and being fat! Not that I'm humongous or anything, but definitely feel overweight!

This is my problem as well. A few years ago I lost 5 stones through excercise and diet but over the last 12 months what with life getting in the way of the gym I've gained about a stone. Even though I'm still 4 stone lighter than I was originally I feel fat. I go to the gym 3 times a week but for various reasons out of my control I just cannot seem to lose the stone I've put back on and it becomes frustrating.

 

[realspeed]

Active life style is the answer, I have never done an "office" job sitting down all day. Manual hard work keeps you fit and healthy and saves gym money

 

[Jez2011]

Forget all about exercise it doesn't do all that good and wears you out.

When properly performed, strength training can provide significant functional benefits and improvement in overall health and well-being, including increased bone, muscle, tendon and ligament strength and toughness, improved joint function, reduced potential for injury, increased bone density, increased[1] metabolism, improved cardiac function, and elevated HDL (good) cholesterol.

http://en.wikipedia.org/wiki/Strength_training

 

[PatrickO]

Enjoy life and don't worry if you can't do what you used to do. Forget all about exercise it doesn't do all that good and wears you out. Eat what you want thats what I do and never had any health problems in 68 years. Start worrying about what blood pressure-weight- fat content and you have a miserable life and more than likely die with worry.

Go to a gym and the only real weight you will loose is the weight in your wallet

But I also feel miserable not exercising and being fat! Not that I'm humongous or anything, but definitely feel overweight!

I agree Eddzz.
Exercise will give you more energy and keep you healthy long term. Cardio exercise especially important

 

[Jez2011]

Many ordinary gym instructors are not great at teaching weight lifting

Agreed. In my experience most are clueless about compound lifts.

 

[TriggerHappy]

Enjoy life and don't worry if you can't do what you used to do. Forget all about exercise it doesn't do all that good and wears you out. Eat what you want thats what I do and never had any health problems in 68 years. Start worrying about what blood pressure-weight- fat content and you have a miserable life and more than likely die with worry.

Go to a gym and the only real weight you will loose is the weight in your wallet

Each to their own and all that! I certainly don't think your lifestyle is right for me by the sound of it!

 

[Deleted member 49549]

It makes me laugh when I see people drive to a gym, do a few miles on a treadmill and drive home again. EDIT: Actually, that's almost what you wrote!

Still, it could be worse: http://cboye.files.wordpress.com/2012/06/america-fitness-s.jpg

I wouldn't worry about BMI too much. Myself and someone at work are about the same height and weight and therefore, the same BMI. He is quite fit, cycles and plays rugby and doesn't need to lose any weight. I could lose lose a few pounds though.


Steve.

Off topic but related to the pic, the state of wyoming has only 2 sets of escalators!

 

[jryans10]

I need to start going to the gym - but my problem is the motivation, I hate the thought "it will be months before I lose some weight" etc.

Maybe because when I first started the gym I burnt off 500 calories and thought "Great!!". I was thirsty, went to the vending machine and bought this orange juice can.

Drank it, read on can "550kcal".

Left the gym gaining weight.

Now I'm just trying to do a bit more walking for my exercise. Easier, but my legs don't hurt as much where as if I do go to the gym I get aches all around my body, so must be doing something wrong .

 

[big soft moose]

Don't look at is loosing weight (you probably won't anyway as you'll be putting on muscle as well as losing fat )

Look at it as part of a healthy life style which includes eating healthily and exercising regularly which will give you more energy, confidence, enthusiasm and attraction of the oposite sex... and by the by improve your physique and health.

Also the gym isnt for everyone one - theres always walking, running, cycling, swimming, martial arts, dance , countless other sports.

 

[Phil Young]

I find it very difficult to keep my back straight when doing things like dead lifts and upward rows. Feeling pathetic! :shake:

Want to hear the easiest teaching point in the world???

Get yourself in front of a fairly low level chair and slowly sit down. Just touch down with your bum and get up again.

You just performed a correct deadlift/squat

Do what you can, not what you think you can and remember, there are a lot of people that will always be able to do more than you... but there's also a huge amount of people that can't do what you can do

 

[TriggerHappy]

I need to start going to the gym - but my problem is the motivation, I hate the thought "it will be months before I lose some weight" etc.

Maybe because when I first started the gym I burnt off 500 calories and thought "Great!!". I was thirsty, went to the vending machine and bought this orange juice can.

Drank it, read on can "550kcal".

Left the gym gaining weight.

Now I'm just trying to do a bit more walking for my exercise. Easier, but my legs don't hurt as much where as if I do go to the gym I get aches all around my body, so must be doing something wrong .

That's precisely where a lot of people trip themselves up when trying to lose weight. They think because they've done a lot of exercise they should follow it up with an energy drink or a protein shake. The reality is for your typical gym session these things are utterly unnecessary. In fact drinks in general tend to be an area where people don't realise the amount of calories and fat contained within them. Fruit juices and squash can be surprisingly high calorie because of their sugar content. Tea and coffee can add up to quite a few calories and a lot of fat (particularly if you use full-fat milk) over the course of a day.

It's only major endurance sports that require things like carb-loading and other means of replenishing calories. I can happily cycle 30 miles in 2 hours first thing before eating breakfast (only drinking tap water whilst on the bike, not any sort of energy drink) without getting close to what cyclists call 'bonking' and runners call 'hitting the wall', which is the point where your body depletes its glycogen stores.

Stick to water and you can't go wrong unless you're taking it to an absolute extreme

 

[Steve Smith]

Stick to water and you can't go wrong unless you're taking it to an absolute extreme

My father, a lifelong cyclist, always advised us to drink water whilst cycling, adding that if you wait until you are thirsty you have left it too late.


Steve.

 

[nilagin]

That's precisely where a lot of people trip themselves up when trying to lose weight. They think because they've done a lot of exercise they should follow it up with an energy drink or a protein shake. The reality is for your typical gym session these things are utterly unnecessary. In fact drinks in general tend to be an area where people don't realise the amount of calories and fat contained within them. Fruit juices and squash can be surprisingly high calorie because of their sugar content. Tea and coffee can add up to quite a few calories and a lot of fat (particularly if you use full-fat milk) over the course of a day.

It's only major endurance sports that require things like carb-loading and other means of replenishing calories. I can happily cycle 30 miles in 2 hours first thing before eating breakfast (only drinking tap water whilst on the bike, not any sort of energy drink) without getting close to what cyclists call 'bonking' and runners call 'hitting the wall', which is the point where your body depletes its glycogen stores.

Stick to water and you can't go wrong unless you're taking it to an absolute extreme

If you're using weights in a strenuous workout, you need the protein intake to help the muscles rebuild themselves after they've been torn down. A protein shake or a high protein meal within half an hour or such a workout is pretty much essential, especially if building muscle is your aim.

 

[Jez2011]

If you're using weights in a strenuous workout, you need the protein intake to help the muscles rebuild themselves after they've been torn down. A protein shake or a high protein meal within half an hour or such a workout is pretty much essential, especially if building muscle is your aim.

Spot on. They are vital if you want to get stronger. Also protein shakes don't have to be high calorie if you make your own with a shaker.

 

[TriggerHappy]

If you're using weights in a strenuous workout, you need the protein intake to help the muscles rebuild themselves after they've been torn down. A protein shake or a high protein meal within half an hour or such a workout is pretty much essential, especially if building muscle is your aim.

I just knew someone would be along to disagree on this forum!

That's something I'd regard as taking it to an extreme. If the aim is just to tone up there shouldn't be any need to add extra protein to a healthy diet. If you really want to bulk up then of course increased protein can help, although as I'm sure you're aware there's a wealth of studies to suggest ultra-high protein diets aren't as essential to bodybuilding as a lot of people would have you believe.

Remember, I was posting in reference to exercising for weight-loss; something you're not going to achieve if you're piling on the muscle mass in its place.

 

[TriggerHappy]

Spot on. They are vital if you want to get stronger. Also protein shakes don't have to be high calorie if you make your own with a shaker.

I don't think I've ever seen a protein powder that's less than 100 calories a serving. Obviously that's not 'high-calorie', but it still negates 15 minutes of moderate cycling (calculated using BHF's calorie calculator for my age and weight) if your goal is burning calories.

 

[Phil Young]

it's only major endurance sports that require things like carb-loading and other means of replenishing calories. I can happily cycle 30 miles in 2 hours first thing before eating breakfast (only drinking tap water whilst on the bike, not any sort of energy drink) without getting close to what cyclists call 'bonking' and runners call 'hitting the wall', which is the point where your body depletes its glycogen stores.

Stick to water and you can't go wrong unless you're taking it to an absolute extreme

Just to correct the above...

Depending on the meal before bed, you could be glycogen depleted at the start of your cycle and if not then definitely 30mins in.

Once this happens, you will then start to breakdown muscle tissue into amino acids to part-fuel your energy needs.

It would be quite easy to lose 40-70g of muscle to this, depending on the variables.

You will always use fat but not exclusively.

In essence, you are reducing both muscle and fat together.

The only reason you don't "hit the wall" is because your energy requirements do not exceed the rate you can produce it. If you tried to up your intensity you would soon see what I mean. You will build up a glucose debt and be forced to slow down, along with the feeling of being light-headed, sick etc.

Obviously this is not very efficient and the way to stop the muscle breakdown is to drink sugary drinks as you cycle (about 30g worth of sugar per 30-45mins will suffice) and this will also allow you to cycle, run, swim faster but also lift more if that is your prerogative.

The one's that particularly need protein post workout are the people that exercise without glucose being available from carbs. The breakdown of muscle tissue will need extra amino acids to rebuild what's been lost to energy production.

 

[Jez2011]

I don't think I've ever seen a protein powder that's less than 100 calories a serving. Obviously that's not 'high-calorie', but it still negates 15 minutes of moderate cycling (calculated using BHF's calorie calculator for my age and weight) if your goal is burning calories.

The body also uses up calories processing the protein.

 

[omens]

My father, a lifelong cyclist, always advised us to drink water whilst cycling, adding that if you wait until you are thirsty you have left it too late.

In some ways, I disagree with this kind of sentiment. I see almost everyone with a water bottle at the gym. You're not going to die from dehydration whilst you're in there.

When I run hard, I breathe through my mouth. This has the effect of drying it out. It doesn't mean I'm dehydrated.