Gym Tips

[SoCalLiving]

Hi!

I'm seeking advice about going to the gym!

So we are lucky to have a gym in our neighborhood complex with outdoor pool, tennis courts, indoor courts etc. DP and I used to play tennis twice a week (not in the last few months though as life has gotten hectic) and we walk everywhere and do a hike a few days a month, but honestly don't do much purposeful exercise.

Neither of us are unhealthy, but I might be getting overweight, I didn't lose my Christmas weight gain this year, so I have a fat roll on my stomach and my chest is a little big for my liking. I'm 5ft 8 and a UK size 8/10. Ideally I'd like to be a proper size 8 and feel more comfortable in my skin again.

As we have all these facilities at hand it seems silly to waste the opportunity to use them. We'll be moving in 2/3 years and won't have the same facilities wherever else we move to, or at least not at the cost we have them now (free). However, I simply don't know where to start and I would love it if any of you have any advice you could please share?

Gym equipment scares me a little and I'm worried about being judged for not knowing what to do. Does anybody know some simple routines to do on what machines? Have any general advice about getting some gym confidence? Or have any resources to share?

Have a look at classes all instructor lead all you gave to do is turn up

or get on YouTube look at workout videos

Will look at Youtube, any recommendations on people to follow?

I am also in the process of looking up classes. My only issue with that is I'm anxious I won't be able to keep up with the activities and I'm worried about looking like an idiot. I think this comes back from P.E days where girls would laugh at me when in dance/exercise classes.

I like sports, have no issues attending sports classes but when it comes to exercise classes I have no confidence! :(

I know it’s easier said than done but go for it, we all have had to start somewhere and that’s coming from someone with barely any coordination! Try out different classes and see what you enjoy, as you can imagine instructors have different styles. I stopped going to a spin class because I didn’t like the music and just chose another instructor who had better choice!

Also see if you can book an induction, they can show you around the different machines etc so at least you can be shown how to use them correctly! Good luck 😊

Hi SoCalLiving,

You've got this! Your fears around the gym are very common. If you have the budget, the best way to start is some 'exposure therapy' - simply book a PT for a few sessions. They'll make you comfortable being in the space and give you a beginner plan.

Do 10/15 minutes of cardio to warm up and then do some resistance training for 45 minutes. Do this 3/4 times a week. You need to build muscle to tone and increase your calorie burn rather than doing loads of cardio.

Get a gym instructor to do you a programme or look on muscle and strength website and pick a regime. There is little bodies embedded to show you how to complete the exercises correctly.

Of course keep and eye on your diet, try not to eat loads of processed food, eat enough protein and do not cut carbs out of your diet, you need to stick to an eating regimen which is sustainable rather than one which is too restrictive or you won't stick with it and when you go back to eating how you are you'll put weight back on.

Totally normal fears and I was just like you in worried about being judged. The gym community really isn't like that in my experience though.

When I was new and unsure on how to use something, I'd look up that piece of equipment on YouTube OR I would ask someone at the gym. I soon found most people are more than happy to help you out.

Now I'm more experienced I've learnt that there's so many variations on gym equipments and free weights that even if you're doing it "wrong" people will assume you're doing some sort of variant to hit a particular muscle group. Although that said, I have had a couple of people come over to improve my form, in a very non judgemental and friendly way.

Best of luck OP! Hoping you'll get the love for it in no time

Does the gym not have staff? A decent one shouldn't let you use the facilities without an induction on how the equipment works. I'm always shocked that there aren't more accidents and injuries in places like Pure Gym who let anyone in with no introduction!

You should be required to have an induction before you are allowed to use the machines. Tell the gym instructor what you want to focus on and they will show you the relevant machines and you will have a go on them with them. Do that 2-3 a week for a month to build baseline strength. It's also good to do another session of something more cardio based.

Once you feel you have that down....I'd really recommend a session with a personal trainer. I used one and she has had me lifting 3x what I thought. I see her once a week and train twice alone. She devised the program and I log what I do on her training app. I have visible improvement and problems I could not fix have gone. I figure if I am investing the time I want bang for my buck, and to learn the techniques for later life so I can do them alone etc.

Do you do 'leg' day', 'arm day' etc?