New to gym!

[WaterBaby9]

Hi everyone,

I joined the gym today after months of putting it off.

Im only 7 stone so not joining to lose weight. Im in a really bad place mentally and I think it will be really good for me.

However, my comfort zone is cardio/treadmill/cycling which i dont need as much as im capable of because ill lose weight- def dont want to. Im also not a good eater and can easily survive with one tiny meal a day so am usually in a defecit. Hoping gym will open up my appetite. Besides a basic google, are there any good links people could share for a routine i could do, im a bit bewildered. I know i need to stick to weights more, but how much/how many/ how often..

Thanks if you read!

Hi! Does your gym have a personal trainer at all. My gym does an induction and they can give you a programme with different weight/strength training exercise which will help you get stronger. Good luck x

My gym has an induction which I'm doing thursday, i thought it was just a quick tour of the equipment and gym? If not ill be happy! I dont want to pay a trainer aswell as membership so hoping I can look online or copy others. Just a bit nervous, dont want to look silly 🥺

get out of the mindset of looking silly because most people want you to look at them rather than looking at you. The nerves will calm the more you keep going. You wont be the only beginner there. I used to wear a sports hat years ago when i first started as i had anxiety, just to make me feel a bit more comfortable lol.

I learned most of my weight lifting routines from proper fitness people on youtube and instagram. I also gained a lot of confidence and technique through trying out different classes the gym has. Start small and dont be afraid to try different machines. Check the name of the machine and google how to use it with the right form etc. its a learning process but if you are going to be consistent you should invest the time to do it properly

Aww thank you. Im trying to be confident, I went today but just stuck to my treadmill. Have been researching all night so hoping to build a good routine. Link to sports hat please 😂😭

Yes do some lifting! It's life changing.

When I started I read this book which explains the principles.

www.amazon.co.uk/New-Rules-Lifting-Women-Goddess/dp/1583333398/ref=nodl_?dplnkId=8581a42c-6149-4ff1-92d0-14fd749bd4e8

A few sessions with a PT would be good to get you going, or you could just ask people. Lots of people who lift love it a lot and will be happy to help.

You'll find lots of suggested beginner sessions on YouTube/tiktok. They'll not all be great but you can still get some ideas for a few things to do. Just start with something then you'll feel more confident to try other things, one of the good things about lifting is the confidence it gives you.

Thank you. Have been tiktoking loads and found lots of 'shy girl' exercises and info 😂 am really looking forward to my induction tomorrow, gonna bombard them with questions!

I am slightly overweight, but one of the main reasons I joined was to improve my mood. I joined in November and don't go as often as I should but when I'm there I really enjoy the feel of it. I go through the day when it is quieter and just enjoy the atmosphere.... u normally do a session on the treadmill.

Exactly why I joined. In such a bad space mentally atm and everytime i drive past there everyone seems so happy! Im usually quite good at keeping up with things if im paying for them!

@WaterBaby9 I've gone to the gym feeling super sad/stressed about things before and left feeling superhuman again. It's magic. I wish the same for you. Cardio doesn't do this for me, but lifting is something else.

Sounds a bit confused... you don't want to do exercise that will make you thin but you want to exercise to get hungry? They are the same things. The reason exercise makes you hungry is because it makes you burn your resources (i.e. get thinner)

I'm a level 3 PT and happy to answer questions, either on the thread, or PM me, @WaterBaby9 , if you'd like to. It's be interesting to know what you eat when you eat, how you're feeling in general, etc. You may well be malnourished, and that's what's lowering your mood. A look at your diet might be equally beneficial as raising your exercise level.

You will need to eat a lot more of your going gym or you will feel light headed and like your going to pass out which is a real mood killer, so eat a lot more but make it protein, grains, fruit and veg.

Also, when you start going to the gym, ask a gym floor member to show you a new piece of equipment every other time. So the first time you go, just learn one. The second time, go with the confidence to use it, and do so. 3rd time, learn a new one, 4th time, use both with confidence.

In a few weeks, you'll know your way round the gym no problem.

Will definetly message you after my induction, thank you.

Im not malnourished lol im only 5 foot 2 so 7 stone is not awful but im definetly very slight, im often told im tiny.

Its more for the mental side but i get that i cant just do cardio as i lose weight quickly and have been advised to do weights more, just dont know how much/many/often. I found myself hungrier after my first treadmill workout so hopefully it will increase if im more active!

I’m not a P/T or nutritionist. But I would say maybe introduce protein shakes on days you are working out. If you are already small and only eat one meal a day then you will need to introduce more into your diet. I have a protein shake for breakfast and lunch, then an evening meal. Swimming is really good for my mental health, with a wind down in the jacuzzi after (if your gym has them). Start out slow and build up, try some classes when you feel a little braver, they are great for the social interaction. Any questions ask the gym staff, they will be happy to guide you. Please don’t feel embarrassed or awkward - everyone was a gym beginner once. I felt really self conscious the first few times I went but it quickly wears off and I feel super confident walking in now.

I have a protein shake for breakfast and lunch, then an evening meal

This isn't healthy. Protein shakes don't contain other nutrients, and are meant to be a supplement to a healthy diet, not 2/3 of it.

Shakes make me heave 😂 i need to just be less lazy with my eating, hopefully coupled with more active ill feel hungrier

Does your gym have body pump classes? I thoroughly recommend them, they’re such a mood booster!
Zumba is another one :)
Pilates/stretching classes are also really really good for you.
I’m yet to go in the pool with a problem and not finish my lengths having solved it. I just plough and the rhythm is making order in my thoughts.
HTH

Yes lots of classes. Theres abs classes, spin, yoga, hiit and others. Mainly why i joined. I cant wait to try them!

Body pump too, just checked. Whats it like?

All the protein shakes I buy have a whole host of nutrients and vitamins. Many are designed and sold as meal replacements.

It’s a 45 min or a 1h class, weights.
It looks frightening when you first walk in, but don’t worry, most of us are middle aged women, we’re really friendly, just ask anyone with help setting up.
In that hour you work every single muscle group, and find some you never knew you had. 😂.
The ‘reps’ are a song each.
Warm up, squats, back, chest, legs, triceps, abs etc, and cool down at the end.
You’ll struggle with keeping up in the beginning, don’t be discouraged, please, look what the others are doing and copy them. No one cares if you get it wrong, keep at it.
Start with the smallest weights and when the instructor tells you to pick the 5kg weight for triceps, laugh and pick the smallest thing you can find.
I absolutely love it, I go 2-3 times a week if I can. It’s like dancing with a barbell.
Please let me know how you get on :)

@BuddhaAtSea i had my induction today and feel sooo much better. The guy explained everything and the membership i have allows me a few PT sessions so he will write me up a plan to follow with guides on everything. Im definetly booking a body pump in the next few weeks once my stamina increases, sounds terrible/amazing 😂 im
Itching to go everyday, feel really happy 😀

Doesn't make them healthy or a good idea, @HarrietStyles . Meals don't need replacing, and if you eat well, you don't need 'added vitamins and minerals'.

I wouldn't judge anything on 'what it's sold as'. Big vested interest there on the part of the seller, and poor regulation.

Weight lifting is amazing and a massive confidence booster.

Having a routine is important, and start light or body weight. Learn the movements for things like squats, deadlifts and bench press with as little weight as possible. It sounds boring, but do this and balance movements for a month minimum eg slow step ups, lunges etc.

If you can have a PT it's incredibly beneficial for correct technique to avoid damage.

But fixed routines eg 4 sets of 12 squats, 3 sets of another exercise is essential to track progress.