I’ve joined a gym… now what?

Miscellaneous and Personal Stuff I Must Share
1

In an effort to be less of a Big Fat Pie, I’ve joined a gym. It’s a ‘no frills’ gym that doesn’t have a contract periods, just a monthly payment, and is pretty cheap. It’s halfway between my work and my house, and looks (on the website) very modern and clean and gym-ish.

You would not believe how much I don’t want to go. I’ve never been to a gym before, and I’m scared I’m going to be one of those people Dopers complain about in gym threads or minirants, who don’t know how to use anything and who, I don’t know, make the place look fat and untidy instead of sleek and fit. But I’d like to be a size 12 instead of 18, and it’s going to take more than just eating fewer croissants.

Also I have nothing to wear. And I don’t even know what to wear to a gym. Trackies, I guess. And a tshirt. And have I mentioned that I’m a Big Fat Pie? God, this is like the first day of scool or something.

I’m embarrassed by how nervous I feel. Gym-Dopers, you were nervous too, right, the first time you went? But it turned out fine, right?

2

Yes.

I’ve been a member of a few different gyms over the years, and the one thing all of them had in common is that they are more than happy to show a new person around and give them a basic tour when you’re just starting out. I would recommend just going up to the front desk when you get there and saying, “Hi, I’m new and I’ve never gone to a gym before. Can you show me around the place?” Or call in advance if it will help your nerves, to find out if you need to make an appointment for something like this. (You likely won’t.)

Most gyms have two basic areas: The weight-lifting area and the cardio machine area. A lot of people find the weights intimidating, but they don’t have to be! You should definitely have someone there show you at least how to use the basic weight machines. Then there is the cardio area, with the stairmasters, treadmills, etc. I will straight-up tell you that the first time I used a treadmill, I had already been running (outdoors) for six months, and I still got a member of the gym staff to come show me how to start the damn thing, because I was terrified of making some newb mistake and flying off the back. (This will not happen.) Trust me, the gym would much rather you ask first how to use the machines than just try to use them and quit in frustration because you can’t figure out the controls, or whatever. Not all of the controls on cardio machines are intuitive to figure out, and you shouldn’t feel bad about asking for assistance.

As for gym gear, yeah, a pair of sneakers will do you. You will probably be most comfortable in either gym shorts or sweats/track pants, and you can just wear a T-shirt along with it. I have seen everything at the gym from regular street clothes, all the way up to specialty Lycra workout clothing. Most gyms do have a rule about not wearing street shoes to work out, though.

Good luck!

3

Oh, I’m sure I lot of us do, don’t worry on that score.

Every gym I’ve ever been a member of has fitness instructors who will, either for a free session or a small one of fee, give you an induction. This means they will show you how to operate all the machinery and work out a routine with you depending on your aims (in this case, losing weight). Don’t be scared of this, you only have to go through it once if you want to, and that one humiliating session will kit you out with the knowledge to go it alone and use the machines with some confidence. It;'s well worth it.

I wouldn’t worry too much, you’ll see everything there. The skinny girls will be wearing the latest nike tightfit combo, but the rest of us mere mortals manage with tshirts, shorts, running bottoms and so on. Don’t imagine for a minute that everyone there is super fit and kool, most of us are in the same boat as you, sweating and puffing and looking a loooong way from our best. It’s why we’re there after all.

Of course! Just be glad if your gym doesn’t do what mine does – just today I got a guilt-tripping ‘we miss you’ text, and on my BIRTHDAY, I kid you not, they sent me a text that read, word for word ‘Wishing you a Happy Birthday, go easy on the cake’.

And I PAY for that!

4

Always have a small towel to wipe down the equipment after you’re done.

Don’t place your stuff(water bottle, towel, bag, ferret) on adjacent equipment, others will want to use it.

If you need more than a minute or two between sets, let others work in with you. (You alternate. While you rest, he works, back and forth.)

Don’t slam the weights, control them up and down.

When lifting, you should not be heard all over the gym.

Know your limits, seeing someone crushed under a too heavy bar disturbs others. :smiley:

5

I strongly advise that you make it a part of your schedule. Adopt the mindset that it is simply something you DO on a regular basis, rather than something you MIGHT DO if you feel like it, nothing else comes up, …

Then just get some decent shoes and comfortable clothes and get your carcass moving. No reason to worry about what anyone else is thinking. Find out if the gym has any limits on equipment - say 30 min max on treadmills or ellipticals - and so long as you stay within that it doesn’t realy matter if you are walking or running hard. And don’t monopolize equipment others may want to use. Let other people work in between sets. And if you are doing an exercise at a really low level - say benching 50 pounds - you might want to consider doing it with dumbbells instead of the rack which might be the only option for the heavier lifters.

This will probably make me sound sexist, sizest or something, but if you know you are pretty large, please consider choosing less revealing clothes. I don’t care if you are a guy or a girl, but spandex and such really look pretty horrific on most people who aren’t terribly fit. And there are any number of less revealing yet quite comfortable options.

Try all of the options offered. Try all of the machines and classes - aerobic, weights, whatever. And even when you find which you like best, continue to mix it up. Don’t just go in there and load the same 30 minute program on the elliptical every time.

Seriously, as long as you aren’t getting in other peoples’ way, they wil pretty much pay you little mind. In fact, if you show up regularly and work hard when you are there, the regulars will respect your effort.

6

I started going to the gym right about a year ago, having never gone to one before. I empathize. Here are a few points from a fellow exercise novice (I’m still learning myself):

The first thing you’ll notice, if your gym is anything like mine, is that most of the attendees are in their own worlds. Most of us have MP3 players on and headphones in, and are concentrating on our own workout. As long as you don’t make a big scene, we probably won’t notice you. I use a circuit room, which is essentially a weight room with the policy that you go from machine to machine doing one set on each. Multiple sets are not allowed (and this policy is posted prominently on every machine). If your gym has such a room (and it will say so prominently), don’t go ahead and do sets anyway. That’s a sure-fire way to get people to notice.

On the “wanting to go” front, although many people say that working out releases endorphins and makes them feel energized and alive, that is *not *the case with me. Over the last year, I’ve lost 30 pounds and built some muscle, but I don’t enjoy working out. The only thing I get from it is the psychological benefit of looking better and knowing that I’m healthier. But, if I could be healthy, strong, and look better without working out, I’d be the first one to try that magical potion. But, after a while, going to the gym becomes a habit, part of your routine. Even though you may not like it, not going on a day you usually go will eventually feel weird. That’s a good thing (that’s how you know you’re “hooked” and not going to give it up).

As for what to wear, I use old t-shirts, Nike basketball shorts, and tennis shoes. Be careful to get clothing that is comfortable and allows you to stretch.

Best of luck on your new lifestyle.

7

Clothing: there are two things you need to be concerned with: covering up those parts of your body that would normally be covered in public, even at the beach, and making sure whatever you wear you’re comfortable in. Three! Three things you need to be concerned with: the two I mentioned, and the last is make sure you’re okay with sweating in whatever you’re wearing.

In other words, do not be concerned with the proper brand of attire, or the proper style, or any of that crap. Make sure you can move comfortably in it (even if you’re just on the treadmill), you’re okay with sweating in it, and it covers up what should be covered. Other than that, don’t worry.

Other people there: IME, most people get into a zone, where they’re aware of other people around, but they aren’t concerned about them. And if they’re concerned about me, so fucking what? I’m not there to impress anyone but me. I respect their privacy, and they respect mine, but I leave everyone else alone. If someone talks to me, I’m polite, but I’m not there to socialize, and I don’t care about them.

I say that because, while I realize not everyone thinks the way I do, it’s my experience that other people at the gym feel that way about me. That is, they’re concerned about their workout, and ignore me. That way, I’m not self-conscious about being there, and neither should you.

Damn, I could’ve saved all that typing, and just wrote "Pretty much what Statsman says.

8

I agree with everyone else.

What to wear: shorts (like nylon athletic types), sneakers and a t-shirt.

A good way to start is to use the aerobic machines and don’t push it. For instance, I started on the elliptical machine (there’s about 30 at my gym and all pointed towards a row of tvs), and just went at a reasonable pace for 20 minutes. That allowed me to look around and see the whole place while actually doing something, and getting comfortable with my surroundings.

From there I went to the static weight machines (which should have an instruction card attached showing their proper use).

After a bit of all that, I began going every morning before work last year. I cannot believe the mental boost it has given me (and physical). I really wish I had started a long time ago.

9

Hi manx. You sound like me a few years ago. :slight_smile:

I can definitely appreciate the gym being a bit scary at first. I mean, it does have its own set of etiquette and everything, and it’s unfamiliar. It’s outside of the comfort zone, too.

The best thing I can recommend is to go TODAY. Not next week, not tomorrow. Find time, and go today. The longer you dread it, the less likely it is that you will actually go. And, chances are, you’ll realize there’s nothing to dread!

You don’t need to go and power through everything right away. You’re not exercising now, so why not go and observe a bit? Find a machine that is easy to use, like an exercise bike and a treadmill, and quietly observe (don’t stare, of course). Can you see the weight machines? Watch people using them. Can you see people using less familiar equipment, like maybe elliptical machines or rowing machines? Can you see people stretching, doing exercises on an exercise ball, etc? Just sit back, do something simple, and observe. You’ll realize, guess what, nobody’s staring at you because you’re fat. They’re all working out on their own thing.

Just get in the habit of going. It doesn’t need to be optimal at first. Just set a routine of going every time, even if you can only manage some cardio. Chances are, at first, no matter what you do, it will blow. Don’t worry - it gets easier. Push yourself a little more each time, but don’t hurt yourself. Focus on establishing the habit.

Believe me, I was a LOT bigger than you when I first started going to the gym. It’s okay. I see tons and tons and tons of people who are substantially bigger than size 18 who work out. You’re doing something about your weight! Most people would respect that!

It’s cool. Just wear something you’re comfortable in. It’s a gym; everyone who is actually working out properly is going to look gross by the end. Old sweatpants and a t-shirt are fine. A track suit is fine. Whatever. Don’t sweat it. Just go.

Yes, I was absolutely nervous the first time. And a bit nervous lots of other times, like when I tried the elliptical for the first time, and tried the weight lifting machines, and tried the free weights, and my first fitness class… it’s okay. Being dragged out of your comfort zone makes most people anxious. Nothing to be embarassed about. Chances are, all the other January newbies like yourself are just as nervous, regardless of their size. It’s cool - it’s new to you!

I have a few recommendations based on my past successes and failures (a lot of the latter - but that’s how you learn, right!):

  • Try to find positive things about going. Does your gym have entertainment, like TVs on the cardio machines? Maybe pick a time a favorite show is on. Or, if that’s not an option, try doing something special for yourself for the gym. Make a new playlist of music you really like, but you only get to listen to it at the gym. Get a new workout outfit that makes you feel special. Just avoid food-based rewards, of course.

  • Experiment! Don’t just go in and do the treadmill every time. Chances are, this will be boring and you will start to dread it. Shake things up. Try doing half of your cardio on a treadmill, then try an elliptical or a stair-climber. It’ll be hard, but it’ll also be different. If you’re not ready, try different settings on the machine at least, such as incline or the programmed workouts. Or, try a new exercise every time you go. You could sit down and try an unfamiliar weight machine (the instructions are right on there), or try out the exercise ball or a free weight exercise (look online, there’s tons of suggestions). Is your gym staffed? Don’t be afraid to ask someone how to use something - that’s their job! Does your gym have classes? If so, don’t be afraid to take one - there are always novices. Heck, just a couple of weeks ago I took yoga for the first time. I was terrible, but who cares?

  • Don’t forget to eat properly. There is nothing more miserable than fighting through a workout on an empty stomach. Make it a priority to have a healthy snack or small meal before your workout (I find an hour or two to be optimal, others eat immediately before, find what works for you). If you feel horrible and have no energy, chances are that this is the problem.

I really hope you like it, or at least you find that it’s a lot less scary than you imagined it to be. It definitely was for me. You won’t be a pro in a couple of weeks, but chances are you’ll have a basic workout down and it’ll feel more natural to go.

Remember: you’re doing something positive for yourself. It’s something to be proud of!

10

This. This. This. OMG THIS. There are people at my gym that are there, they’re respectful, put their equipment back, wipe down the equipment from their sweat, and are there to do their business. I barely notice them.

I do notice the screamers, the people who don’t take their weights off the machines, the chatters, and people who are going to injure themselves and maybe me too.

Judging by the size numbers in the OP, I’m guessing you’re of the female persuasion. When you get to the gym and it’s relatively busy you will notice a sexual segregation immediately. Women tend to be on the cardio equipment almost exclusively and avoid the weight room. There will also be men in the cardio room too but the weight room is male dominated. It’s rare to see women in the weight room. A big, horrible myth that’s been circulated for a long time is that women, if they start lifting, will quickly become like those female body builders. It. Just. Doesn’t. Happen.

So if weight loss is your goal, incorporate lifting. Learn the three big ones; squats, deadlifts, and bench press. Those three will incorporate the major muscles of your body. I highly recommend Stuart McRobert’s book called Insider’s Tell-All Handbook on Weight-Training Technique: Illustrated Step-by-step Guide to Perfecting Your Exercise Form for Injury-free Maximum Gains, 3rd Edition. This book goes into almost excruciating detail of how to perform those three exercises without injury.

I’ll be honest with you, I’m a guy and I used to work out solely on the machines because the free weight room intimidated me. I didn’t feel I “graduated” into it yet. I was letting what other people (don’t) think about me affect my personal progress. Once I stopped caring about others and did what was right for me, I’ve made HUGE improvements.

Remember, we’re all on a bell curve here. I may be in great shape for my age group, but there’s someone who is in better shape, can lift more, has even better form, etc. The thing is to learn and grow and use that as inspiration and not intimidation.

11

The other night my wife and a friend were talking about how they don’t go to he gym because “everyone will look at me.” This just isn’t the case. Sure, it’s no fun being a fatty in tight clothes around a bunch of trim, athletic people but that doesn’t mean the trim people will make fun of you or even look in your direction. In many, many years of dragging my fat ass to various gyms I have never heard anyone being made fun of except maybe one or two comments. In all cases, someone quickly added a “good for them for making the effort” to the jerk’s comment.

So, don’t be nervous about people looking at or judging you. Practice normal courtesy and you will have no problem. You will be surprised at how helpful the other people are if you ask questions, as long as they aren’t in the middle of something.

I see all kinds of clothing at the gym. As long as it’s comfortable and you can move freely, and you don’t mind the sweat, you should be good.

12

I’m a fatty who joined a gym 6 months ago, and so far I’ve been successful at going on a regular schedule.

My best bit of advice is to set yourself up with tools to make you comfortable at the gym. I had to buy an iPod, comfortable headphones, shoes, pants/shorts, shirts and sports bras. I meticulously fill up my iPod with podcasts every week and make sure it’s charged. I spent a lot of money on good shoes (New Balance). I was very specific when finding shirts and shorts/pants to wear, and bought multiples of everything.

So now, on top of the gym membership, I have spent a ton of money getting ready for the gym. Since I’m a cheapskate, this is a TON OF MOTIVATION to get up there. I refuse to have an un-used iPod, un-used shoes and un-used workout clothes sitting around my house wasting my hard-earned money.

And, it’s not like that stuff I bought isn’t important/essential. Walking is so much easier with the right shoes. Having a tiny iPod full of what I want to listen to keeps me content for hours. Having the right sort of comfortable clothes to wear makes getting ready for the gym effortless (nothing to choose from, nothing to find in the wash, no excuse that my gear is dirty.

As for going to the gym, I did what Dinsdale said. It’s part of my schedule, like taking a shower or doing laundry would be. It’s not the last thing I consider when scheduling my time for the week, it’s the first thing.

I also make sure I can be flexible about it. I go 3 days a week: either mon/weds/sat or tues/thurs/sat. If I have something else scheduled on Monday, then tues/thurs/sat it is. If I miss Saturday, I go Sunday.

As for being a fat person in the gym: No one cares, as long as you respect all the rules. Annoying people are annoying at any size. Thin people have told me that they like to see fat people in the gym because … well, people like to judge. I say thin people like to see fat people in the gym to see what they are working against. I like to see thin people in the gym to see what I am working towards. It’s harmony.

13

I want to add something about the “everyone will look at me” part. Yes, they will. Think about it: it’s an evolutionary survival trait. You see something out of the corner of your eye, and you have to turn to look at it, because it could be a saber tooth tiger stalking you. However, once you realize it’s not a saber tooth tiger about to pounce, but only another person working out, you turn your attention back to what you were doing.

The same thing happens at the mall, or while you’re driving, or at work, or anyplace you’re in the company of at least one other human being. People look at you, and you look at other people constantly. The thing is, they don’t pay much attention to you, unless it’s warranted for some reason (if you slip and fall off the treadmill, or the weightbar falls across your throat for example). And after a time or two, you’ll notice, but won’t pay much attention to anyone else.

Just go to the gym and work out. In no time, you’ll get over the anxiety of others being there, and you’ll concentrate on self-improvement, rather than self-consciousness.

14

I started going to the gym about 6 months ago, with a friend accompanying me. That helps a lot. Do you have someone who could go with you? I will also recommend getting an instructor especially if you are nervous about using the equipment; some of the instructions can be quite hard to follow.

About people looking at you; most of the time they will be so caught up with their own exercise that they wouldn’t really care.

What I wear : running shoes (I do the treadmill too), running shorts and running shirt.

I started up with weight machine (not free weight); since I am not looking to bulk up, I guess I’ll remain there. I do half an hour of weight, then follow by half an hour of cardio. It doesn’t sound much, but I am able to do four pull-ups now, as compared to zero before I start.

15

Tons of good advice already posted here, so I mostly want to join in with the encouragement to actually go. Joining the gym is a great first step. Getting there is a great second step.

I also strongly encourage you to see if you can get a staff member to show you around, and demonstrate how the equipment works.

Don’t try to do too much at first. Start slowly (say, by walking on a treadmill, riding a stationary bike, or using some weight machines).

I agree that making it a part of your regular schedule is important. I run three times a week, at 6am on Monday, Wednesday, and Friday. (Did it outside until winter hit, now I’m on the treadmill at the Y.) Knowing that I have that “appointment” helps on those mornings when I crave another hour of sleep.

A support system helps tremendously. I use an app on my iPhone to track my runs (RunKeeper); several of my friends do the same. We post our workouts on our Facebook pages, and make a point of encouraging one another. (And, I have one friend in particular who will – gently – give me grief if I skip a workout without good cause, and she expects me to do the same for her.)

16

:confused:

The only thing a weight machine does is keep a confined motion. It isolates muscle X and “bulking up” can just as easily occur with a machine as it could with free weights. The advantage of free weights, however, is that they help build other stabilizing muscles which can help prevent injuries.

17

Do they have aerobic classes? Ask the staff what they think a good class for you would be. If you take a class, stay in the back at first and take it easy. Try to get the hang of the movements. It’s okay if you’re doing them slower or less repetitions than the rest of the people. A class is a great way to burn a lot of calories, but you want to start slow so that you don’t get super sore your first time.

18

Another pudgy checking in to tell you not to worry - just go.

I joined the Y and took what they called the Fitstart class, it was basically seven weeks of how to use the machines, the exercise balls, do stretches, and otherwise construct a workout. If you gym does not have formal classes, then see if they have instructors who will show you the ropes. You made need to pay a personal trainer for a couple of sessions, but if you are upfront with your needs and budget they can work something out to fit you.

Don’t worry about clothes or fitting in. I have found that some of the guys who spend way too much time there are the biggest dooooshes in the building.

I go in, do my thing, and get out. I am seeing some positive results, slowly but surely. Nobody recognizes me and I don’t stand out, I find that anonymity in the gym to be very comforting.

19

Here’s an excellent site that includes videos that illustrate proper form of each exercise.

20

No one cares what you look like except you.

What to wear, wear sweat pants and and oversized t-shirt. You can get those for less than $10.00 at Walmart.

Now the most important thing. SHOES!!!

You need to do aerobic exercise so you need GOOD SHOES. I didn’t believe this and bought cheapo tennis shoes. My feet would hurt a bit. Then I broke down and bought a good pair of Reboks and WOW what a difference.

You need a DECENT pair of gym shoes. SPEND the $50 - $100 bucks to get a good pair of shoes, your feet and shins will THANK YOU.

As for working out. You don’t lose weight by working out, well not much anyway. Without changing your diet, you’ll be lucky to lose 10 pounds at most. More likely around five pounds.

Focus on aerobic activities. Because you’re overweight and starting out, the bike is the first machine to use. Start slow, no more than 15 minutes per day (three to five days) per week, then gradually increase this 15 minutes per week till you get to 1 hour per week.

Once you feel comfortable with an hour on the bike increase the resistance, and make it harder.

Then start switching over. Do 45 minutes on the bike and 15 on the treadmill. Then split the bike/treadmill 30/30 minutes.

After that add in the eliptical machine then finally the stair stepper. This is the hardest for most people.

You can also swim for aerobics, but MAKE SURE you’re really swimming and not just floating around. Swimming is excellent but you got to actually work at it.

Work your aerobics up to your maximum heart rate range

Take 220 subtract your age

For instance, I am 46:

220 - 46 = 174

That is my personal theoretical maximium heart rate. I should NEVER go above that.

Then shoot for a range between 65% and 85% of that

174 X .65 = 113
174 X .85 = 148

That means when I exercise my heart rate should be between 113 to 148. The closer to 148 the better for your heart.

Absolutely avoid free weights, unless you have a trainer. I have seen far too many broken toes and chipped teeth from people who can’t use them right. For the $300 to fix your chipped tooth it’s not worth it.

Stick with machines. Find someone who is in shape or several people. See what they are doing. Don’t be obvious about it, but kind of look. Then do what they do. Personal trainers aren’t necessary. It’s like flying first class. If you can afford it fine, but in the end you get their just the same.

Never do the same weight routine for more than a month. Muscles respond by change. Once you do the same routine a month or more, they stop responding, as they are adapting to the weight.

The biggest failure I believe, is due to boredom. People get bored and quit. So what I did was get books on tape. Believe me without them I would’ve quit working out years ago. Now I go to the gym for a few hours a night and “read” (AKA Listen to) all the books I’ve been meaning to read but never got around to.

I get books on tape free from my library. So above all get some kind of audio (books on tape, or music) to stop you from being bored.

Last you’re going to have to find an eating diet that works for you. I’m not a fan of Atkins for a lifestyle but it does seem to get the weight off initially. Not everyone agrees and that’s fine, you have to find an eating / diet program that works for you.

Remember your heart is the most important thing. So if it’s a choice of aerobics versus weights due the cardio. You don’t need a six pack but you need a strong heart.