Can anybody spare some patience to talk a complete novice through scary gym weight machine things?

[robino]

We have moved overseas and there is a gym on the compound. This is fantastic as it is too hot to run outside so I have been availing myself of the broken running machine, the cross trainer and occasionally the bike.

I took up running between babies 2 and 3, started again as soon as possible after no3 only to be thwarted by DH working away and lack of childcare. At my best I was regularly running 3 or 4 miles and occasionally managed 5.

Since getting here 3 weeks ago I have hit the cardio machines regularly. Mainly the cross trainer because the running machine has a mind of it's own. I've been trying to do interval type training on the cross trainer and using arms as well as/ instead of legs/ pulling and pushing. Last night I apparently did 10k on it.

There are also various torture implements weight machine things and a set of free weights. I'm hoping to get a few sessions with a personal trainer but for various reasons it won't be happening for a while.

What could I do in the meantime? My main aim is weightloss (I am vaguely watching what I eat too). My legs and arms have weight on them but it's quite solid IYKWIM but my stomach is a hideous mess. I also have weird knees. I can run with no problems but get me to do any lunge-y shred-y type stuff and they're doomed -I think they can cope with up/down movement but not side to side (Jillian Michaels and her sodding star jumps leave me unable to move for ages)

You'd really be best to get one of the gym staff to show you how to use the weights machines and free weights. Your posture is very important so you need to see how you should use them in person to avoid injury. You shouldn't need to book a personal training session for a demo...just ask whoever is on duty.

Thanks RubberBandit. There aren't any gym staff. It's just a room of equipment for residents to make use of.

Maybe I'll just stick to the bloody boring cross trainer!

Most have minimal instructions on them and are named... or can you describe them here or put some pictures on your profile?

For the free weights you can have a look on 'youtube' for some routines depending what your aims are.

Rowing machine (if there is one) gives a nice workout.

I just copied other people mostly! Can you go at a peak sort of time (before and after work usually) and see how others use them?

Barely anybody uses the place; and then only the cross trainers it would seem. No rowing machine.

OK, due to DH's incompetence I haven't managed to go for three days so tonight I will go and see if I can read minimal instructions. Haven't even dared go near them to look . If the instructions are incomprehensible I MIT take my iPad and take photos of them to post!

Honestly, I am an adult, I've just moved my family thousands of miles, am dealing with all sorts of complications and I'm scared of gym equipment...

I've been given a tour of the ones at the gym I go to recently - and now use 6 or 7 fairly regularly. The most important thing is to get the seat set at an appropriate height (or distance away from the relevant pads) and then make sure you're leaning against the seat when you're doing the exercise, not sitting forward.

I've been told to start on 2 sets of 20 reps and work up to 3 sets - and you know if you've got the right weight if you're feeling it by the 10th and can just about do the 20th. Most of the machines in the gym I go to have a 2.5lb that's on an 'on' or 'off' setting that you click on top of the main set of weights that are in 5lbs (or occasionally 10). If its quiet and you can do one set on one machine (eg legs) and move immediately on to a machine that does something different (eg arms) this means you can miss out on the rest period which is, I understand, also good - just swap between the two until you've done the reps. But don't try this with ones that use the same muscle set! Don't start heavy, start light and if you aren't feeling anything by the 10th, start add a bit.... but it shouldn't be a struggle to start with.

What about buying a book.
www.amazon.co.uk/The-New-Rules-Lifting-Women/dp/1583333398/ref=sr_1_1?s=books&ie=UTF8&qid=1340187369&sr=1-1
This is a weight lifting plan that has comprehsive pictures and instructions in plus a weekly plan.

If this one is not suitable google weight lifting for women or something similar to get ideas or have a look on youtube

iknowwho - but isn't that for weightlifting rather than using weight machines to help to lose weight?

Don't think of the gym equipment as a scary machine but a friendly body helper!!

The weightlifting is for toning not body building!

If you are using machines you are lifting weights!!

I know... but I presume that the OP, like me, doesn't intend to become a weightlifter, or even close to it - unlike the female athletes who are competing in the weight lifting at the Olympics. And using the machines is significant less scary (and there's less room for bad technique) than using free weights at least to start with.

If you don't know how to use the machines it's probably best to stick to the free weights. Here is some of the resistance training I have done in the past:-

LEGS
Squats - either hold bumbells of approx 5Kg while doing this or place a barbell across your shoulders. If you use smalled hand weights add an arm movement with each squat.
static lunge - place one foot raised behind you on a bench and then lunch / squat. Make sure your front leg stays at a right angle so as not to put pressure on your knees. Again use hand weights or a barbell to make this harder.
Butt buster - get a bench and a fitball. lay on top of the fitball on top of the bench and hold on to the bench. Raise your legs whilst out straight.
penguin steps - tie a resistance band around your ankles. Raise your right leg outwards, return to centre and repeat with the other leg. Do as many on each side as you can.
thigh shaper - get a small fitball, place between your legs and squeeze - an alternative to this is to lie with yuor legs straight in the air, put the fitball between your ankles (or knees if you prefer) and squeeze.
single leg dips - stand on one leg and dip up and down.

ARMS
bicep curls get hand weights or a barbell (5Kg?) start with arms straight down and lift them to your boobs
tricep extensions - get a hand weight (3kg?) in one hand, hold it abouve your head and then bend your elbow so the weight lowers behind your head.
tricep dips - sit on a bench with your hands by your side facing forwards, lift your bum up so your body is straight, now bend your elbows and dip down using your arms
seated row - sit on a fitball or bench with handweights out in front of you, pull the hand weights back so they are on the outsides of your boobs and you are squeexing your shoulder blades together.
push ups - get down on all fours and press your body weight up and down.
lateral arm raises - hold some hand weights by your side, keep your arms straight and lift your arms out to shoulder height.

STOMACH
bicycle crunch - Lie in a basic sit up position with your knees lifted at right angles, stretch out one leg whilst twisting to the opposite bend knee. Return to the starting position and do the other side - do 10 pairs.
leg raises - lie on the floor, or a bench, lift your legs straight up and then lower them down 10 times - make sure your back doesn't arch while you are doing this!
plank - rest on your elbows and toes keeping your body as low to the ground as possible, hold for 40 - 60 secs
v raises - get a small fitball, lie flat on the ground. Raise your arms and legs at teh same time and pass the ball from your hands to your feet. Lower you arms and legs, then raise them again and swap the ball over.
side bends get a hand weight in one hand by your side, place your other hand by your head and side stretch towards the weighted hand. Do 10 and then swap side - or get a barbell (5-10Kg) and raise it above your head and then bend either way (this is much harder)

I've got more I can think of but that should get you started - if you're not sure you can google any of them and you'd find a demonstration of how to do them - I can't really advise what weights you can lift - you'll have to try it and see.

Honestly it's not about bulking muscles up believe me.
It's using the weights to tone up and get in shape- not in a body builder style or even Modonna's shape!!

To get that sort of look you are talking about extreme weight lifting and major food changes.
The weight lifting I am talking about is using the machines in the gym to get the body in shape.

The body Jodie Marsh was parading around a few months took hours a day of heavy lifting.
The plan in the book is about 45 mins 3 to 4 times a week.