Joining the Gym. What the hell do i do

[WinginItAtDIY]

I have decided i need to do something. I have loose flabby tummy as well as needing to lose weight.
I now have much more time to go during the days than before.
We have one locally. Good price

But omg im terrified!
Ill feel huge im a 16 but that's big for m6 frame ( although yes i know people of all shapes and sizes go)

I do have a fairly weak back after a slipped disk so i know i need to sort my core strength.

What would i start with.
I can't afford a PT.

Will they show me the machines.

Is leggings and t shirt ok to wear?

A good gym should run an hour induction and show you everything and give you a starter programme
A good gym should always have trainers on hand for ad hoc advice

Are there any classes at the gym? That's also a good way to learn how to do things

Pilates may be a good start for you
Have you had any physio advice for your back ?

Re my back i saw a physio after but as it was such a delay to get an appointment they just gave me a sheet of paper with excercise on. ( admit ive stopped doing them)

Its a large gym company so hopefully?

Leggings and tshirt is fine. I go to the gym and I’m about the same size as you. I find people are barely aware of anyone in the gym. Everyone wears headphones.

clean the equipment after you use it. There will be spray/ blue roll somewhere convenient.

Leggings and tshirt is fine. I advise having a decent sports bra and some trainers too. Remember a water bottle.
I do classes rather than the gym.
Do they not offer an induction to show you how to work the machines?

I've just joined a gym too.
Included in my membership is sessions with a trainer. I can check in with the trainer regularly to tweak my programme if necessary.
A bit nervous as haven't been to a gym before but today i'm going along to get a programme put in place for me.

Check what is included in your membership.

Large gyms normally offer an introduction so once joined ring them up and book one in. They're really helpful and if you explain you're a beginner they will show you everything you need to know.

A great way to start is classes, I would assume a large gym would do these. I love body pump and have seen a change in my body since starting. It's a weighted class but works every area. All gyms do all different so maybe look for circuits or something not too intense? I found with body pump you chose your own weights so you choose the level it's at.
If you don't feel comfortable with a class I'd recommend 10 mins each on a cardio machine so a uphill walk on speed 3 for 10 mins, cross trainer for 10 mins, bike for 10 mins. I love doing weights, Instagram/YouTube have great videos on different work outs to do.
Aim for a 30-45 min session and my golden tip is to stretch before and after your workout so you don't give yourself any injuries.

With regards to clothing where what you are comfortable with. I like a baggy top and gymshark leggings (I'm a c section mom so have an overhang and my GS leggings pull me in and look great!). I do like a vest top also just because I get hot quite quickly but where what you feel most comfortable in.

Good luck you can do this and keep at it!!

And a GOOD sports bra! I buy mine from shock absorber as I do have large breasts and they hold them right in.

I've just joined a gym too - there are people of all shapes and sizes wearing all sorts of sports wear (I wear baggy t-shirts and trackie bottoms, not leggings, plus a good sports bra)
The only person I've ever thought looked odd is the older gentleman I've seen twice - both times he was wearing a normal long-sleeved tailored shirt which does look odd.
Everyone else, I don't register what they're wearing.

With a bad bag I'd try swimming and Pilates. Does the gym have a pool/classes?

Pilates classes three times a week and hopefully they’ll have classes where you can lift light weights to music / with an instructor - do that a couple times a week too if you can. You won’t lose weight just going to the gym : weight loss is 80% food. I go to the gym for my mental health; if I wasn’t to lose weight I have to watch what I eat like a hawk.

Leggings and a T-shirt are fine. If you’re nervous I’d start with classes. If you want to do the actual gym download a free programme online so you’re not wandering round clueless.
There’s people of all sizes and no one looks at you. I recently took a friend with me who is larger and new to the gym. She commented how no one pays you any attention. I think she expected otherwise

Thanks all.
Re swim classes, i cant swim :/ so that's not possible.

And yes i intend to eat better too.

Im going to visit there next week and find out info

Start your physio exercises today then

YouTube is very useful. If you search for 'gym beginner' or 'how to use gym equipment' loads comes up. You can also look for 'core strength bad back' or similar.

I find with YouTube that the quality can vary, so watch lots of different ones and try and rule out the bullshitters. The more click-bait the title the less knowledgeable the instructor as a rule, so anything that promises an instant solution with minimal effort is suspect for instance.

I highly recommend www.nobsapp.co.uk

They have total beginner programmes, and have recently done a series of videos showing how to set up and use various equipment for people who don't know and are too shy to ask!

I've been using it for a couple of years now. I keep saying I'll cancel the subscription but I just keep on using it and working up through the programmes. (Pay quarterly and it works out at less than £1/session if you use it 3 times per week)

I’d look at the classes you literally just have to turn up
a gym floor can be daunting all the machines and no idea
btw every single gym I’ve been to have all shapes and sizes you may feel self conscious but the reality is no one cares

Commenting because I love the gym … however I didn’t used to and I hated PE at school!

As other s a have said - good sports bra (just like someone else said, shock absorber are good. I like the ones with a zip at the front. Tend to buy mine from eBay). Leggings and T-shirt is fairly standard ‘gym uniform’. I personally like black Gymshark ‘training’ leggings as they’re squat proof and come in a 7/8 leg (I’m short!).

Classes are better in my opinion - you get told exactly what to do so no thinking and it’s a nice community. When I do gym gym my routine is;

1. Treadmill to warm up, normally 10-15 min jog (PT told me to do the cross trainer or rowing machine but I don’t like them… so I just try to move my arms a bit when I jog. Aim is to get everything moving really)
2. arm exercises (I pick 3 machines and do 10 reps, rest then another 10 reps of the heaviest weight I can do)
3. leg exercises (again 3 machines etc. aim for the ones that exercise big muscle groups… or that’s what the PT said so that’s what I do!)
4. I do a lot of Yoga generally so I finish with a short session this means that I can finish with some core exercises while also stretching. If I don’t do yoga I’d do a plank, dead bugs, and leg rises.. then basic stretches. But if you have an injury just ask them what to do when you have an induction - they don’t want you getting injured!

if you hate it… keep going regularly. It’ll eventually become a habit and you’ll start to ‘need’ it. I feel sluggish if I don’t go a few time a week, but for the first 6 months of going I truly hated it. Then it just became what I do, and now I crave a workout.

OP, first of all, from a very fit gym bunny - GOOD FOR YOU! I love seeing new starters at the gym, keen to adopt healthy habits and live a fitter life.
Ask any of the gym staff to give you a tour and induction. They can sort you out with a programme to follow. Keep your diet healthy, rest, drink a lot of water and you will see the weight fall off. It must be so intimidating people like me at the gym - but we are not judging, if anything we are admiring people like you! Keep it up and enjoy your new life.

They should be happy to show you around when you first visit or answer any questions you might have. Some gyms will offer an initial couple of sessions with a PT for free as well.

It’s a good idea to have a plan before you go if you aren’t going to a class. There are loads that you can find online suitable for gyms and some good paid apps if you’re able to spend a bit more each month on them.

Have you had any advice from a physio on whether there are any exercises you should avoid with your back?