How to start gym?!

Fairly simple question that many people frequently asked-- How To Gym?

Every starting point might seem complicated when you have know nothing about it,
same to start doing gym.

So, bear in mind with 3 simple yet hard thing,

1st. Work Out
2nd. Eat
3rd. Sleep/ Rest

Or I would like to say "SEX"--Sleep, Eat, EXercise!

1st. Work Out (p/s: for female is the same)

When you heard of work out/ gym, what's come to your mind? All those weight only?!
Here, simple separation into two kind,
which is weight training and cardio.

So, get a mirror and look at yourself, what do you want to looks like inside the mirror?!
Are you overweight? or too skinny? or just want to keep fit and get healthier? or train for some sport's activity?

For you that is overweight, focus more on cardio, which is explained well in this video by Scooby:

Well, weight training is equally important for you to build bigger muscle, thus, increase metabolism rate which burn more fat from you.

For you that is skinny, main focus is on building muscle not cardio workout,
so, 1st thing to know is the anatomy of your body structure,
(You won't really build and engage your body well unless you study it first, worst case scenario causes injury)

there're 3 big muscles group on your body, chest, back and thigh, the rest consider as small muscle group.

As an example of myself, I go 3/4 times a week,

Mon: focus on 1 of my big muscle group, chest.
         Do few exercises focus on the chest,
         (go for 3/4 sets of 8-12 reps, for training fitness level and muscle growth)
        
         then, do some small group such as triceps, abs.   End with 15mins cardio

Wed: focus on another big muscle group, back.
         same as before, do few exercises only on back.

         then, follow by shoulder and abs. End with 15mins cardio.

Thur: focus on last big muscle group, thighs.
         hit them hard on classic workout plan, few exercises.

         then, follow by calf, abs. End with 15 mins cardio

Fri: extra focus on both arms.

Training can be vary, simply youtube or google it!


2nd, Eat

Eat separate into two also, solid food and supplements.

Remember! supplements will never overtake the solid foods.

Solid food for bulking, is to eat more portion and many meals. "Eat Big to Get Big" for skinny people

More intake on protein and carbs.

Then, main supplement will be like whey protein ,mass protein, and casein protein.

Whey is low calories, high protein
Mass is high calories, high protein *both are fast react protein, drink b4 or after workout

Casein is slow react protein for better result.

for skinny, you'll need more calories to work out + gain weight, might be fat or muscle if you doesn't choose your food.

So, for overweight person, you'll need protein too~to repair your muscle tissue after workout.

Other supplements are multi-vits, mineral, calcium, vit-C, fish oil are important too!!

And of cause, H2O, water is fairly important too!! drink few Liter a day!

Same thing go for here--do online research on it is much more easier.

3rd. Sleep/ Rest

You muscle will not grow is you didn't rest well! sleep at least 5 hours per day, 8 hours the best!

And sleep at the right time, meaning sleep early and wake up early.



OKAY, though just 3 simple steps but it can branch to many others details, so here is just a rough idea of how to start gym...will HIGHLY RECOMMENDED to google search and youtube for how to workout.

Some magazine helps too!

DO WATCH THIS VIDEO for don't being silly to believe fast-achieving-result program!

 

So, hope I help to solve some of your basic doubt.

Gym at Setapak, Wangsa Maju (Energy Fitness Gym)

The 2nd Gym room that I found great at Setapak, Wangsa Maju area is this "Energy Fitness Gym"

which is a alternative work out place for me to go for legs work out usually, because weight plates there is simply more and easy-access-able, compare to Muscular gym, their weight plates which are lesser, you have to walk around to take those weights.

2nd: Energy Fitness Gym at Kota Danau

 The ground floor of the gym room is a car service shop lot, beside is the restoran "A-Malik" mamak.

The entrance staircase is at between these 2 shop lots. Then, it is up on 3rd floor, up on a "Bintang Gemilang" karaoke singing place.

 The gym room working hour, which I believe the morning section is removed due to lack of customers (pls go confirm again if you're an early bird)

 Entry fees is RM5 for normal costumer, RM4 for student if you shows your student ID,
 then, RM0.50 is for locker rental, last time they return it back but now they charge RM0.50.
Don't lost the key for your locker while training!

RM50 for register and RM70 for monthly fees (still not worth for me) I rather pay per entry and go whatever gym room I like anytime by not getting stuck with the fees if I paid earlier.

The huge free-weight area with large mirror.

 Tons of machines to use, go and check it out for yourselves! chest, back, shoulder, abs, legs, hands, there are more machines than Muscular Gym. Some are new, some are classic.

6 disc cycling machine there facing out of the view (perhaps road) haha..

 The for members only cardio area. There are shirts, soda, mineral water selling at the counter beside and same over-pricing protein selling there.

 Well, the toilet is disgusting I can say, I don't see any shower area, the dim lighting there make me feels sleepy, some broken machine throw around,  is hot sometime because the ceiling is low yet is a great place to training and go hard! forget about those facilities and they do provide great machines and free-weights!

Same thing, don't expect for hot chicks, and expect for some "incredible hulk" there. Anyhow, focus on your training, eat well, rest well, be a healthy and better person, there are lots of hot chick outside gym room waiting for you, peace...brothers!! haha...

Gym at Setapak, Wangsa Maju (Muscular Gym)

There were once I struggle in finding some info about gym room at Setapak, Wangsa Maju area gym room.

So, I went to all gym room around there, 1 at steven corner closed long time ago, 2 gym room near by metroview, 1 at alpha angle, 2 at sri rampai (which 1 called Spartan gym I believe is closed due to the gym room I share below is greater), 1 at kota danau, and of cause I do pay a visit to Celebrity Fitness at Wangsa Walk, guess what?!

The fees is simply too expensive for me.

After my own experience tried out all the gym rooms, I would like to blog it and share it, this 2 places are the best I can found. Hopefully can give you guys some clues.

1st. Muscular Gym at Sri Rampai, Rampai Business Park 
      (near by the Old Town White Coffee Cafe) 
      
      The BOSS FB: http://www.facebook.com/harryriehairie?sk=info

 it is behind the "KK" restaurant and ground floor of it is "Max Automart" (car accessories shop)

 One best thing is the entry fees, RM4 once! if I'm not mistaken monthly fees is RM75 and registration RM150 which is not worth it. (p/s: most of the gym rooms there are RM4/entry)

Then, by collecting the tickets every time you enter, 10 tickets free for 1 2L mineral water.

 This is the dumb-bell, free weight area.

 Nice machines are available there, for chest, shoulder, leg, biceps, back, abs..great and functioning.

 The dumb-bell area, but the treadmill is for members only. (anyway, go jogging at outdoor then!)

 the multi-function station

 One thing that annoy me sometimes is when you work out during peak hours (after 6pm)
see tons of people working out there. ( expect during Puasa season and rainy day)

 This is the rack a.k.a. No-lock locker, don't bring too fancy stuff there kay! they do sell some chilled soda drinks, mineral water and protein (that is over-priced, hahah...don't buy). Plus, don't ever go into the counter and try to grab those bars, the in-charge guy will scold you like hell!

Besides, there is a great weight scale that allow you to keep tracking your weight as one of my Must-Do-Thing there every time.

 have a TV hanging there to let you simply have a glance when you're boring, music will be play sometime then alternatively playing some sport channel as well.

 the toilet there is clean and usable, though is simple but what you expect by paying only RM4? appreciate it =) and there is a simple rest area beside, couple of seats and sofa there.

 they've personal trainer there as well, but I don't need one, ask the counter if you need one.

 This is the working hour of the gym room. ( if the time changed, they'll have prior notice)

So, to sum up, it do have great environment, painting of the gym room is quite energetic (white and red), people there are mostly 1 Malaysia, great people and some can actually motivate you, but if you're expecting for hot chick, sorry la bro, you can't see it, because it called Hardcore Gym!

Well, be respect to others, so others will respect you.

"DON'T THROW THE WEIGHT! Such action is so brainless and it will never turn you to a bigger dude also! hehe...take good care of all the stuff!"