Today will be my first day on a gym and I'm pretty nervous. Any advice...

Today will be my first day on a gym and I'm pretty nervous. Any advice? I'm a fatso and will follow the sticky guide to lift, I hope I won't need the help of the faggot instructor.

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>I hope I won't need the help of the faggot instructor.

Wow, what a great attitude going on. Hope you won't need to take advice from people who know more than you? Why are you asking us for advice then?

it's okay to take 30 minutes to familiarize yourself with what equipment they have available. Look at how somebody does an exercise, then try it, fail, look it up on youtube, then do it properly at the gym. I did a lot of embarrassing shit the first few times I went to the gym but after that you're no longer uncomfortable!

Don’t stretch
Do warmup sets of just the bar or low weight before you push yourself
Track your reps
Stick to your workout
Don’t sniff the braphogs
You are not yet worthy

Yea. Don't expect anyone to know it's your first time or be watching or judging you. They don't care. Do talk to an instructor if it's not extra charge to get to know the equipment.

Is it a big chain/commercial gym?

I'm pretty shy irl, I don't really mean it.

Nah, the building is kinda big but it's a one of. It looks like a house adaptated to be as gym. I'm trying it for one month for $20.

Just do your routine and execute IDGAF.exe

Watch a bunch of youtube videos focusing on form. Don't go in and do a bunch or random shit with bad form on your first day. Not because you'll look like a fool (maybe you will), but because you don't want to fuck yourself up on day one and you'll learn good practices early.

To calm your nerves? I suggest doing the lightest workout possible on your first day. In fact, don't work out at all. Check in the the front desk and spend 10 minutes walking around learning the gym and knowing what equipment they have and where everything is. some gyms have guided tours.

if you feel like people are judging you it's because they are

It was my first day a couple of weeks ago. If your weights have these, you push the black parts and then you can move them, they're there to stop the weights from falling, don't jus try to rotate them like some retard which is what I did. Don't try to push yourself too much, focus on good form and you can increase the weight the next day. Pat yourself on the back after you're done, you won't be as nervous the next days.

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> put weight equal to your bodyweight on a bar to squat. You only measure lifts beyond this weight
> these are bodyweight squats and are easy for any beginner
> remember to smile at the receptionist, they like friendly faces

you're way weaker than you think you are so don't try to use the heavy weights

If you have zero friends that can teach you, then get like 1-3 pt hours, so that they can teach you the different lifts and how to have correct form and what to focus on.
PT are a fucking meme when it comes to strength, mass or expertise. But they do have the basic common knowledge everyone who have worked out for 1 year have. My advice is to find some work out program online, and ask them what they think of it. They will probably say its a good program, maybe they wanna change one or two things, but other than that they will teach you proper form and how to perform the exercises.
Dont fuck yourself, a lot of people think they know how to do machines, but i see a lot of fuckwitts that cant even do a lat pulldown properly. Its more embarassing to be doing exercises wrong than it is to get help.

Machines my dude

Jow Forums shits on machines because apparently if you arent doing 2/3/4/5 for reps 2x a day 7x a week you are DYEL.

However, you should really start on machines.
They have pictures showing what muscles they activate.

Start low, and increase weight gradually until you can only do 10 reps per set.
Start off doing 3 sets.

DO NOT do sets just trying to reach a certain rep number. Do every set to "failure". Fight for each and every rep.

Just do ~3 different machines everytime you go to get a feel for your strength level and to activate your muscles.

Also...start with elliptical for warmup/cardio.
Start with 5 minutes and increase by 5min everytime you go until you can do 40mins.
After you hit 40min...cut it down to 30minutes. Reaching 40mins is important because mentally you can tell yourself "I can handle 30mins no prob, I've done 40 before".

Work on increasing strides per minute to ~170.
Once you hit this, start increasing resistance levels.

kill yourself stupid fuck

wouldn't it make more sense to end with cardio so you don't waste energy so you can lift more

wow you are fucking retarded post body dumbass and stop giving noobs advice

Quality bait, many (you) will come from this.

>Do every set to "failure".
quality way to get stuck under bar or get insane DOMS the next day and never go back to the gym

Sounds like OP is guaranteed to get insane DOMS anyway, even if he just does 3x5 squats. Of course the guy you're replying to is still retarded, but OP shouldn't expect not to get really severe DOMS.

Eyo, being shy is fine. Just don't get in others ways, re-rack your weights. And if you need any help you can always ask the gym dads if they can help you.

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>fatso
Just dont eat lmao

Ok you say you're a fatso, nothing wrong with it, people will think that you are starting to solve that and that's ok, but, don't forget personal hygiene, you will lose all sympathies if you are so fucking lazy to enter the gym already smelling like a pile of shit.