Just joined the gym and have a few questions


New Member
7 Mar 2019
I'm 23yo male, not sure what I weigh yet. Id say 100kg, I'm looking at getting down to 70kg ideally. Just joined the gym, bought some pre workout and some WPI, and I'm super motivated. I've been putting it off for a while as I've just came out of a massive downhill spiral of anxiety, which led to me never wanting to leave the house, my career doesn't help either (chef) but I'm eager to hit the gym! Hopefully this will solve my anxiety issue.

Anyhow, never been the gym before, I smoke cigarettes (will be attempting to quit for the first time soon) which will impact my performance but I am on my feet, walking and sweating 10+hrs a day so we'll see how I go, anyway my questions are

1: DIET. I'm looking at basically changing between this each week, (meal 1: brown rice, tuna/salmon tins, steamed veg) (meal2: boiled and sliced potatoes, chicken, steam veg) would this be appropriate for weight loss? Also I love chia pudding and thought maybe I could incorporate my protein powder into my chia pudding also? At least this way I could ditch the usual suspects (orange chocolate I'm looking at you)

2: EXCERSIZE. I like running, I was thinking maybe for the first week just to do cardio and get my stamina up before I start lifting and getting a little serious about it, or should I just go straight into sets and rotation of equipment? I've never done this before and want to know whether actually lifting weight (apart from gaining muscle) will help me lose weight at the same time? What excersize should I do?

3: SCIENCE. what is the science behind losing weight, is a high protein or high carb low fat diet the way to go?

I do have a friend to go with, and feel asif I have enough courage to pluck myself up out of this hole I'm in and get into the gym as I know mentally how beneficial it is. I'm more so just after some advice and some tips/tricks for losing weight and getting fit, but I am only a BEGINNER


New Member
7 Mar 2019
What do u wanna achieve? A very tone body or just solely losing weight?
U can contact me tell me more
I can advise u on how to do it right and very effectively
7 May 2018
1) https://www.vox.com/2018/1/3/16845438/exercise-weight-loss-myth-burn-calories

I think the above link is a good place to start to understand weight loss. In theory at least. It does cover quite a few areas to give you a big picture understanding.

2) https://www.yourcoach.be/en/coaching-tools/smart-goal-setting.php

Goal setting is important. Set short-term tangible goals that are process orientated rather than results orientated. I.e. I want to go to the gym 2x a week on average for the next 6 weeks. Give yourself some leeway when you set the goals because it's unlikely for your plans to go smoothsailingly. I.e. 2x/week on average = if you skip once this week, you can make it up next week, if you know next week is going to be crazy, you can go thrice this week. But regardless, imo, process-orientated goals are the key.

3) If you are a beginner, work with some one who can help you. Not just in the physical lifting aspect but also the goal setting, the education, social/motivational support you'll need.


If you flick through Brave Shapes website, I think you'll find what they do relevant to you. I don't work with them directly or do I personally know anyone in their crew. I have only heard good things and I also think it's a good start :)

5 A.M

New Member
18 Jul 2019
Hi! is good that you are doing your best to become the best version of yourself!

here are my thoughts regarding to your questions!

There's no food in this world will make you lose weight or gain weight! is all about calories. (Energy balance: Calories in vs Calories Out)

but in terms of performance and health, yes! food does makes a lot of different!!

Calorie surplus
if your calories input (calories from food you eat) is higher then output (calories burn through daily activity, body functions etc.) , you will gain weight

Calories deficit
if calories output is higher then input, you will lose weight

Calories maintenance
if input is the same as output you will maintain weight


Good that you love running! carry on with that as cardio. As for weight lifting you can search a simple weightlifting routine, it will be a good start.

having a higher lean muscles mass definitely helps in losing body fat (long term)

if you decided to do both cardio and weight lifting, make sure you spread out the workload evenly throughout the week, as you are just starting to exercise, slowly let your body to accustom to this new habit.

but is still all about calories when comes to weight loss or gain.

the science for losing weight is to be in calorie deficit... (point 1)
there's a difference between losing weight and losing fats!
losing weights
lose both muscle mass and fat mass
losing fats
losing mostly fat mass with minimal muscle mass

Is good that you are working with a friend! keep it up, all the best!

Freelance PT
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Giang Dang

New Member
31 Mar 2020
I want to add some information about the 3: science, which is losing weight, as I understand what you mean is losing fats, is simply the calories you gain each day should be lower than the calories you burn plus the calories your body needs to recover. So calculating the amount of calories you eat would help you achieve your expected weight. Moreover, sleep as much as you can because your body recovers and burns energy during your sleeping.