Being the new to the gym is not easy, your first time
stepping out onto the gym floor might feel intimidating like everyone is
staring at you. You look around and see muscle maniacs lifting dumbbells that weigh
as much as a small car, there are women on the stair steppers for 35 minutes
that don’t break enough of a sweat to make their makeup run.
Meanwhile, you walk in with grass stained reeboks, gym
shorts from high school and casino shirt your cut the sleeves off from 15
minutes before you left home. You are nervous and to top it off you must use
your sweat rag before you even decide where to start. Are you FLOP SWEATING at
the gym?
Take a breath, I am here to tell you there is absolutely
nothing to be afraid of. All those machines may seem complicated, and some of
them really are! You are not alone in feeling this way. Everyone had to start
right where you are no matter where they are now. Even those hulking guys wearing
those big leather belts everywhere, once had to walk into the gym for the very
first time, and they had no idea where to start either. Here’s a few tips to give
you peace of mind and help you on your way to a better you.
1. 1. Do your research before you start
Read up on exactly what type of exercise you want to pursue.
There are many ways to get in shape and one method will not always be the best
for everyone. Do you want to build muscle? Then read up on and watch videos
from body builders. They will have many tips for safety and diet that will help
keep you from burning yourself out in the first week. Maybe you want to run some
races? Read up on endurance training and pick up a copy of “Runner’s World” to see what the pro’s
are saying about newest running trends. It goes on and on. Yoga, palates, power
lifting and boxing are all different and fun ways to get in shape. Do the
research and take your pick or try them all!
2. 2. Develop a Plan of attack before barging into the
gym
You would not start building a house before you have a blue
print, so why would you start trying to build yourself before having a workout
regiment in place? It is important to follow a regular schedule when pursuing an
exercise routine. Too much focus on one area of the body or one particular
activity can lead to injuries or imbalances. Use a resource like Bodybuilding.com to get an idea for workouts and safety tips, or to talk to other athletes (yes if you go to the gym I consider you an athlete). That site is not just for bodybuilders either! They have all kinds of information and resources for the average gym goer.
Have you ever seen the kind of
person that is referred to as a “bicep bro”? That is the guy who has massive
arms, chest and back muscles but comically skinny legs. That dude or dudet focuses
on upper body alone and thus has no strength or mass in the lower portion. Not
only do they look goofy but that can lead to some serious knee and ankle
problems later in life. Aside from that, having a clear understanding of what
you are going to do at the gym will greatly relieve some of the stress on your
first day. Talk to the trainers at the gym, or at least get a tour before hand
to see what equipment they have available for you. From there you can put
together your day 1 routine.
3. 3. No one is staring at you
Okay, so maybe sometimes it may seem like someone is staring
at you, but in a room filled with mirrors and equipment that forces you to face
one direction sometimes it is just unavoidable to make awkward eye contact from
time to time. No one is judging you though. You can tell when someone is new,
they walk around aimlessly and take their time reading the instructions on a
machine (which you should definitely do before using new equipment) but no one
cares! Because they have all been there before. If you have a question you can
ask an employee or better yet, suck it up and ask that intimidating guy doing chest
press. Here’s the secret; they are super nice people. They will jump on any opportunity
to share their knowledge with the newbie. Some of them have been waiting for
that day that they can teach someone the thing they are most passionate about. Wouldn’t
you be?
4. 4. Eat before your workout
I was a full-time trainer in a big brand gym, and I have
dealt with this before. For the love of God, eat at least 2 hours before going
to the gym. Eat something that has healthy carbs and protein with calories to
spare. Please eat. When you are nervous about something it causes all kinds of craziness
with your blood pressure, as does rigorous activity. You do not want to be the
person that faints at the gym. It happens, and it is not a big deal, but what
are the chances that someone will return to the gym after they embarrassed themselves?
Eat a good meal, you need those calories.
One more bonus tip that goes hand in hand with number 4 is
breath. Everything is okay! Breath with your workout, get in a rhythm with your
movements. If you are doing squats, breath in on the way down and out on the
way up. Keep it up, get those sets in and remember that you are doing something
good for yourself! Be proud!
