FOR INFOSEEKER 1. Everyone has to begin with somewhere. When I first started going to the gym (weight area). I had a pot belly - waist size 36) - 70 pounds over weight. I used to get intimidated by those musculed-up gorillas. My stereotypes on them was very wrong. Infact they were helpful and gave me tons of tips on various exercises and body-part focus. Its natural to feel intimidated - but you will get over with it. The best way to approach them and ask them and treat them like pros. They will feel good the attention they get and the flow of info you need will sure to come. 7 months later, I have lost about 60 pounds, gained 10 pounds of muscle. I started with 70 pounds bench press - now I can easily manage 150 pounds. So don't worry, just make gym friends and you will be fine. 2.Guys do need to warm up before lifting. But few understand how, says Patrick Hagerman, C.S.C.S., an exercise-physiology instructor at Oklahoma State University. Breaking a sweat with 10 minutes on a stationary bike is fine for starters, but it won't prepare your muscles for sudden exertion--the kind you do when lifting weights. The idea is to stretch your muscles at the most extreme point of their range of motion, where they have to do their hardest work and where they're most vulnerable to injury. So if you're going to start your workout with bench presses, lie on a bench, holding just the bar at arm's length. Lower the bar to your sternum and do three or four quick, controlled repetitions, but lift the bar only a few inches above your sternum each time. You can also do this with squats, shoulder presses, pullups, or any other heavy-weight exercise you do at the beginning of your workout(source: menshealth.com) From my experience, warm-up shouldn't take more than 5/7 mins. You can begin with walk/jog about 200 meters, then crunch 2 reps of 10, then stretching back n front with your hand up and then touching your toes and then backwards as much as you can. Push-up 2 reps 10 times. This should be enough to begin with. If you are new to the gym, go with dumbells only the first week. Try dumb bench press, squat, etc. Did you know that push-ups alone is the best exercise for upper body work out - biceps, triceps, chest, deltoids, etc. The exercise manner should be: Monday - focus on upper body including mid-area (abs & torso) Tuesday - on lower body (calves, thighs, etc). Wednesday - same as Monday Thursday - same as Tuesday Friday - same as Monday Once you do weight training - your body needs 48 hours rest (for the muscles to develop). Right after weight training - drink some protien shake (avail at GNC). The protein helps develop your muscles and helps repair the tissues that were torn during workout. Drink 16 ounce of water during workout, 16 ounce during workout, and 16 ounce with protien shake right after workout. Your workout should not exceed more than an hour. Drink plenty of water - see my earlier posting on its benefits. Hope I answered your questions. You may also wanna check these sites for additional info: 1. www.menshealth.com 2. www.mensfitness.com 3. www.muscleandfitness.com