Ok — so it's week three of your #NewYearNewMe fitness adventure. Maybe it is going well for you. Maybe you already quit. Either way, there are things you should be doing as newbie in the gym that you may not have thought about. We all want to improve ourselves, and when we aren't seeing improvement, we tend to lose steam incredibly fast. As a gym rat for nearly 8 years I will share with you a few things I have picked up on over the years which will help you transform your time in the gym. It may even help you... enjoy going to the gym... believe it or not, it is possible.
First off, if you have never been in a gym before or done any sort of strength program, I applaud you for trying to make a lifestyle change. The first thing you need to do is get a structured program. I recommend finding one off of BodyBuilding.com. Their programs have uncomplicated lifts with videos on technique. This site isn't just for bodybuilders, it has a variety of different programs depending on the results you like. The site will also give you suggestions on how to structure your diet. Getting on a program structured by a professional is essential because when you try and design your own, you may be missing muscle groups and over training others.
Second, you need to perfect your technique. The first few weeks need to be dedicated to getting to know the equipment and working on your form. Do this with very little weight and ensure you are exhaling through the difficult part of the lift, and inhaling on the "easier" part. Perfect form and breathing are necessary to not only an effective workout, but a safe one.
My third point touches on something more mental than physical. If you ever feel like you do not belong or you are being judged, don't. Everyone starts out somewhere. None of the people you see throwing weight around popped out looking like Arnold Schwarzenegger. Seven years ago, I was 100 pounds soaking wet after a big meal and now I am pushing 170. I owe most of that to my time in the gym. This brings me to another mindset you need to throw out. You will not wake up after a week or a month of working out, and look like America's Next Top Model. It takes months of hard work to achieve lasting results and even then you need to stay hungry with your goals. If you aren't ok with that, then you must not want it bad enough.
Fourth on my list is safety. When you have your form down and begin to push yourself, you will eventually fail before your required number of repetitions. While this is ok, you should use a spotter to keep you safe and get the most out of your set. I couldn't tell you how many times I have ran over and yanked the bar off someone because they got stuck. It happens to everyone, even me, but the best way to avoid this is to ask for a spotter. I recommend picking someone who looks like they have been doing it for a while. Not only because the will do it properly, the will love doing it and probably give you some advice after the set.
Lastly, listen to music and stay off your phone. The gym can be an escape. If I am having a bad day, the best way to get away is to hit the gym and turn my phone on airplane mode. I put my earbuds in and play some Waka Flaka to leave the world for and hour or two. Another reason to stay off your phone is this, if I see someone on their phone taking up a machine or a bench, it makes me want to scream. Not only are you taking up a spot (which is fine as long as you are using it), you are not focusing on the task at hand. Your SO, best friends, mom, or whoever can wait.
I hope these tips help you achieve your long term goals and you begin to see better results. Stay humble, but stay hungry.
