1st time gym member

Hey fellas-

Just signed up as part of a family gym membership...they have the basics...
A bunch of cardio machines on one level, and downstairs they have a bunch of random resistance machines and a few benches along with some free weights.

6'5 about 300lbs and 21-24 age range. I'm looking to lose some weight in my stomach and chest area, along with building up some stamina for when I start playing some basketball this winter.

I went into the gym the first time today, and was clueless on what to use...I got a few looks from some other members as I was reading over some instructions, and trying out some machines. So I'm here to just ask for some advice on what I should be using. I'm not a big bench guy at all, and my arms would probably be the weakest part of my body. I'm hoping to go every other day for an hour or so. I'm hoping to eat much healthier as well! It's an unbeatable deal with my insurance plan, and for 18 months, I just don't want to get sick of it and quit.

Thanks for the advice in advance

I guess it depends on what kind of shape you're in. If you're an "in shape" 300 lbs. like an offensive linesman or Shaq, a 50/50 split between cardio and weight machines would be suitable. If you're an "out of shape" 300 lbs like Oliver Miller, however, I'd say stick with the treadmill and/or bike for now - you'll shed some flab plus gain stamina for when you decide to up the intensity.

In either event, good for you and keep us updated.

Well it appears that you're goal is to lose weight. That being the case what does your diet look like? Exercise is a superb idea, however your diet is much more important. Keep in mind you will not be able to target specific areas of your body to lose fat.

My advice would be to get on a beginner program. A strength program, the focus of which is linear progression, i.e. increasing weight each workout. Go and Google "Starting Strength". This program will utilize heavy compound exercises; bench press, overhead press, squat, dead lift, and power clean. Don't make the same mistake that so many others do and start doing bodybuilder routines with tons of isolation work. Focus on the big ones. The strength you will acquire on this program will help you immensely with bball.

Went yesterday for the 2nd day in a row and the trainer spotted me right away...now with our initial fee, we obtained 7 training sessions. So we talked and scheduled a meeting not this Friday, but next. Sometime before that he wants to sit down and figure out some of my goals and that sorta thing...honestly I don't really want to meet with this guy more than once, maybe twice. My other family members will use the other sessions up themselves. I basically wanna just get familiar with the machines, and then I can piece together my routine. This 2nd time I went...I worked out on the cardio machines for about 45 min, and I was soaking after that workout. I felt good!

Diet-I usually get fast food for lunch...have been cutting back alot lately on what I order...never get pop, usually water. And the past month or so I've been trying to eat more fruits and veggies, along with some sort of breakfast. I like to drink, and eat wings with buddies during happy hour too...but again, it's down to once a week. Tonight for example, went out for happy hour and had a beer and some wings and nachos...went home, had a bonfire with buddies and had some more beer. (that was my 1 night this week). I knew I was going to splurge later tonight, so for lunch I went and had a big salad and diet ice tea with fat free dressing...it was something I could see myself doing everyday for lunch!

As for how "in shape" i am now...I'd say I'm not Oliver Miller. I have strong legs, and it's just my arms, stomach, chest that I need to work on. I feel that running right now is probably where I feel most comfortable, and where I get the most out of my workout. I could see myself sweating off alot, and doing some light weights on the side to balance it out.

Otherwise I look forward to finding healthier lunch options, and meals at home have always been pretty healthy. Just gotta limit the alcohol, and bar food. Any alcoholic beverages that aren't full of calories?

Thanks fellas...I haven't gone the last 3 days because it's been soooo nice outside, and I've gone golfing twice.

Hope to get back in there today.

I was thinking that about alcoholic beverages...gin/tonic...on the rocks...and just stay away from the beer.

lucky 13:

bench press
chest fly
shoulder press
raises
tricep extension
tricep pressdown
squat
lunges
lat pulldown
rows
bicep curl
crunches
reverse crunches

stick to these or variations of these 13 exercises with 20-45 min cardio