I got a job that comes with free Gym, so for the last month or so I've been working out.
at first (lets say three weeks?) I was going approx 5 times a week, and just sort of copying what other people where doing.
Before you ask: due to gym rules about no free weights without a spotter, and the Gym being exclusive to employees, I can't reliably include dumbbell or barbells into my workout because more often than not there is not enough people around to keep an eye out.
Doing about 10-15 minutes cardio (about 3km on the treadmill, or hills, whatever) then about
Lat Pulldown (cable)
I decided to do a bit of research and came across this site, and as recommend read up on the Beginners tips,
so I've changed my attendance to 3 times a week, with alternate days and weekends off.
doing 4 sets of rep range 5-8 on
Lat Pull down
Shoulder raise (no machine for shoulder/military press, so this seemed the best alternative?)
and leg curls
Obviously it's too early to make any claims on how great this workout is, but it's what it suggests in the beginner guide, so I'll stick with it.
What are some guidelines for recovery and food? (I'm on a budget, currently eating a lot of rice/potatoes, cause they're cheap)
I'm happy to consume powders/formulas etc if they're a cost-effective way of adding required nutrition.
and what are some possible body-weight exercises that might fill in the gaps in my stabliser muscles etc that are not being worked due to not being able to use free weights?
Other available machines are: pullover, pec fly, tricep, bicep, rear deltoid.
Would it be best to do other exercises on my weight training days or on my rest days? (sprints, burpees, 2 mile runs)
Is it possible to combine the pursuit of Strength and Endurance, or should I focus on one for a couple of months, then the other? (Since I'm effectively starting at "0", I'm sure everything will improve regardless of what I do, so I suppose it is not a huge issue at the moment)
Thanks for any help, snarky or otherwise