Congratulations! It takes great courage to begin your journey in the gym. This guide will help you navigate your way around until you are confident in your fitness routine. The first thing you need to know is that just about everyone working out is as self-conscious as you are feeling. Everyone has begun, and needs to begin somewhere. Most people in there would probably applaud you for just trying it out. Finally, most people will be so self-focused on themselves that they will hardly notice you. If you still feel unsure, just avoid the peak times. This includes before work, during lunch and after office hours. The ideal time is 7 p.m., just make sure to have a healthy snack roughly around 5:30. Feel your courage rising? Let’s begin.
To make sure you feel confident and avoid injury, ask for a tour around the gym. If you have any questions about the equipment, don’t be shy in asking. Find out where there is a good place to stretch. Stretching is very important as this prepares your body for your workout. If you need help with a machine, ask for it. It is also a great idea to get a personal trainer if it is within your budget. They will help you make sure that you are stretching properly, keeping the correct posture and movements during your workout, and provide encouragement.
Before coming to the gym, ensure that you have eaten properly. If you are too full you will have cramps. If you are too hungry, you won’t have the energy to workout to your full potential. The best pre-workout snacks are easily digestible, so avoid foods with high-fiber. Eat them 30-90 minutes before your workout, concentrating on foods that are carbs. Drink lots of water at the gym to prevent dehydration.
Stretch first. You want your breath to be slow and steady, while coming from your diaphragm. This will move your stomach out when you are inhaling. You know you are not doing it correctly if your breath is coming from your chest and shoulders.
A good machine to start out with is the treadmill. To start, just walk for 10-15 minutes at a comfortable pace. Have some epic music playing in your headphones to focus and pump yourself up. If that is all you do for your first session, consider it a victory in helping you become less self-conscious. This helps you build a routine, and work your way to other machines and free weights. However, don’t hold the handles on the treadmill, because it will impair your workout and make you develop bad posture on the machine. Be sure to ask for help if a machine looks confusing so that you can prevent any injuries. The staff will be more than happy to show you.
One of the most useful machines is the cardio. A note about breathing: avoid shallow breaths because this shows you are definitely working too hard. You will need to establish an appropriate breath pattern. If you take strong and deep breaths after finding your rhythm you will be doing it right.
Calorie counts on cardio machines are not reliable. They will get your heart rate going, but they also inflate the number of calories you are actually burning. The best way to get an accurate reading is by wearing a heart rate monitor. As the name suggests, it goes by your heart rate, and you won’t have to depend on the overestimation of numbers on the machine.
If you are interested in strength training, here are a few tips. In general, breathe out during the hard part of the lift or move in the way that you were shown to help stabilize yourself during the exertion. If you are doing a bicep curl, exhale when you are lifting the weight towards your shoulder. This gets your core engaged, and prevents your heels from swaying. If that happened, it could cause a lower-back injury.
Don’t be afraid to work with free weights. They are crucial for achieving strong, toned muscles. If you lift them twice a week you can reduce your overall body fat in ten weeks by three percent. Weight machines usually focus on only one muscle.
Be aware of your limits. You do have to push yourself in order to strengthen your body, but if you start feeling sharp pains in your joints or lower back you need to stop what you are doing and check your technique. If you are feeling the same pain, stop immediately.
Your gear is important, too. Wicking is the most appropriate because cotton will only absorb all of your sweat. Wicking fabric will pull perspiration away from your body while also drying quickly.
Finally, eat appropriate post-workout foods. If you are trying to maintain weight or lose it, eating fattening foods can actually earn you more calories than what you burned off. If you worked out for over an hour, than eat a small amount of carbs and protein to stay healthy.
Also consider taking an appropriate supplement to help boost the benefits of your workout. By taking a well-researched supplement, you are going to help yourself achieve the highest goals you have set for yourself.
There are many types of supplements out there. They can help you boost your energy, build muscle, build strength, enhance your cardio routine and so much more. Be sure to research what type of supplement or supplements will work best for you.
As you can see, you can do this. Make sure you do your stretches, breathe appropriately, and ask for help when you need it. Start with small workouts and work your way up. Try different types of workouts as you feel comfortable (and make sure you know the right way to do them). Eat suitable foods before and after your workout. Consider adding supplements as a way to help you achieve your workout goals, but research them first so you know you are taking the right ones. Good luck on your journey to better health!