Firstly I want to say congratulations as you have completed the first hurdle. You have got past the ‘I should loose weight’ or ‘I should make a change’ to ‘I am going to make a change’. So many of us sit on our sofas complaining about being over weight, tired, or not looking that person on Love Island but what are we actually doing about it?
When you have decided you are going to do something about it, that is fantastic but there are many hurdles ahead. On my first day going to the gym I felt like I didn’t belong there at all and had very little confidence. I didn’t think that I fitted in as I didn’t know how all the machines work, I wasn’t physically fit, and simply felt like everyone was thinking ‘what is she even doing here’. Now I am a regular at the gym and I can guarantee that no one is thinking these things, in fact they probably don’t even notice you because they are too wrapped up in their own workout and fitness regime. Everyone in the gym has one thing in common, they are there to better themselves and we all respect each other for that no matter what stage of the journey you are at.
Despite me preaching this to you I know it can still be very intimidating and a way to build your confidence is to start off with home workouts. With the internet there are so many youtube workouts that are accessible for free and many require no equipment. I would suggest purchasing some dumbbells to help you out and prepare you for the gym but that is a matter of choice as there are so many very effective body weight workouts available to you.
I used to do 4 – 5 HIIT workouts a week. This was very time effective as you only need to workout 30 minutes a day. It also increases your fitness level and you can learn new exercises and practice technique within the privacy of your own home. You can stop and start the sessions at any point and you don’t need to worry about being out of breath and doing things wrong. I worked out at home for a good 2 months before actually entering the gym and when I finally got to the gym I had a good understanding of what I needed to do and the confidence that what I was doing works.
Most people feel the greatest confidence when on the treadmill. Please do not spend hours on this, in fact 20 minutes is more then enough. When in the gym focus on weights and bodyweight exercises in order to see changes in the shortest amount of time. I would say 90% of the time spent in the gym should be completely away from all machines. Why use a machine to assist you when you body can do the work itself? Especially women, but also men do not need to lifting weight that your own body cannot support itself.
The most effective and simple exercises to start off with are listed below:
- Walking up hill on the treadmill
- Interval sprints
- Press ups
- Bent over row
After mastering these you can do more advanced training and exercise. Isolate muscle groups on certain days of the week and see your results improve even faster.
Keep motivated and don’t give up, you will get there as the method never fails if you have determination.
Instagram – Keziakco