There is nothing more confronting then walking into the gym and seeing all these men and women lifting heavy weights and your there thinking what the hell does that machine even do? So you just stick to the treadmill or bike because that seems pretty easy to understand. The only issue is, that treadmill isn’t getting you stronger, your going to have to adventure into the unknown weights room, with all those big men lifting 100kg, and you will have to start off with 2 or 4kg but what you don’t realise is those big men started right where you are.
So i’m here to explain 9 simple facts to get you using your gym membership effectively and so you can actually see results.
1. Warm up
Although you may be keen to get this workout over and done with, or you don’t have “much time” a warm up will enable blood flow which put simply will enable you to workout effectively. Warm up can consist of a power walk or jogging for 5 minutes or skipping, jumping jacks, bum kicks anything that you feel comfortable at, at a level that is starting to take your breath away but your not exhausted.
2. Understanding Exercises
So you might see some girl in the corner who looks about the same fitness as you and she’s doing some obscure exercise you’ve never seen before, what do you do? Stick to what you know until you understand the technique and what it muscles it engages! I’ve been there, i’ve seen someone and gone ohhh that looks good that would work on blah blah blah, but i’m following that girl who may have followed someone else and unfortunately her technique may not be perfect. Technique is fundamental in enabling the exercise to focus on the muscle group it is suppose to work on. Start with simpler exercises. Lunges, squats and planks can be simple to follow and of course need technique but are easier to follow then other exercises.
3. Body Weight Exercises
If your new to fitness or just starting up again, start slowly there is no need to rush. Body weight exercises are effective to muscle groups the only difference is there isn’t resistance (thats when the weights comes in). Only then when you are doing a exercise and it is getting easier bring in small weights and gradually increase the stronger and fitter you get.
4. Measure Yourself before and every 6 weeks
6 weeks is long enough for your body to change, but close enough to keep your motivation going. Weighing yourself should not be the sole indicator to understanding how much you have lost. Your weight could be saying a lot about you but you may read it wrong. Such as it may be saying you’ve put on 2kg but really it’s wanting to tell you, you put on 2kg of muscle! Measuring your stomach (belly button), waist, both arms (biceps), thigh and calfs gives you a indication of where the weight your losing is actually coming from. In addition, I find body fat % a really good indicator as to how much muscle vs. fat you have and to be able to understand if you are healthy depending on your age and gender.
5. Jazz Things Up
No one wants to go to the gym and do the same thing every single time! Try something new and different, maybe take a class you’ve always wanted or go for a run outside with friends.
6. Exercise Plans
There are a lot of exercise plans out in the world now that it makes it confusing who to trust and who is actually going to give me that “bikini body in 12 weeks!” If you want some motivation pick a plan that suits you, whether it be financially, the aim for the body you want, simple plan, or anything, this adventure is for you alone, it doesn’t matter that the person next to you is doing something different.
7. Fake It Till You Make It
Now I do not mean technique! However, fake that confidence when you walk in to the gym, pretend like you own the place, and your one of those fanatics who goes in everyday because I can hands down bet that those big men would have no idea that you have no idea! Also, let’s face it who doesn’t want to be that girl who everyones staring at because they want to be like them and know what their doing! They don’t have to know our little secret 😉
8. Bring A Friend
Working out with a friend both motivates and pushes you past what you thought was your limit. Although… pick a friend who will do this, not one who will spend the next hour talking the whole time and walk out not having done anything!
9. Schedule a regular time
We all get busy, and sometimes it seems too hard to get in the car and go to the gym. However, if you set a schedule to go to the gym each night at a certain time you get in to a routine. This routine can help your motivation when you “can’t be bothered”.
10. If you need help, why don’t you just ask?
Personal Trainers are a easy access to the knowledge of the current fitness world around us, they “should” know various exercises and how to achieve the body you want ! I mean at the end of the day that’s what their there for and they will also motivate you and keep your fitness and regime up even on the days you don’t want to! You will thank them later.