Starting the Gym with Anxiety? Never been to a gym before!

  • realemotionx

    Posts: 3

    Jul 07, 2013 3:40 AM GMT
    So, I have a gym membership, but general anxiety keeps me from going. I have been once and used the treadmill for a while before leaving. I am too nervous to look stupid or something to do much else.

    I was wondering if you guys had some advice on getting into shape and what the hell I am supposed to do in the gym with all of the arcane looking equipment. I want some sort of plan, but I dont know where to start.

    I am 200 lbs. Six feet tall. Never reeally been particularly active but I really do wanna change that. What do you suggest?
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    Jul 07, 2013 4:17 AM GMT
    I get my iphone, put on slutty shorts, and work out my buttcheeks on the eliptical.

    Then I go in the sauna after my work out.

    Just recently broke up with my boyfriend so I am open to being slutty again.

    One of the saunas at another location of my gym got shut down for inappropriate behavior. People would just leave their cum on the floor. They are so ignorant.
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    Jul 07, 2013 4:20 AM GMT
    AngelW_1223 saidI get my iphone, put on slutty shorts, and work out my buttcheeks on the eliptical


    ^ ^ ^ ^
    Try the stair climber instead..
    the elliptical shrinks your butt..
    It sure did mine..
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    Jul 07, 2013 4:21 AM GMT
    AngelW_1223 saidI get my iphone, put on slutty shorts, and work out my buttcheeks on the eliptical.

    Then I go in the sauna after my work out.

    Just recently broke up with my boyfriend so I am open to being slutty again.

    One of the saunas at another location of my gym got shut down for inappropriate behavior. People would just leave their cum on the floor. They are so ignorant.

    I...don't think that's the kind of advice he was looking for but way to think outside the box. icon_razz.gif

    Anyway...everyone has that anxiety when they first join a gym. The trick is to keep reminding yourself that everyone in that gym is so into watching themselves workout that they don't have the time or energy to even look at someone else. Nobody is watching you "looking stupid". NOBODY.

    For routine in and of itself, for the first few weeks, do the machines. Usually they have simple motions and have the pictures of what to do. Start light and easy until you manage to get the hang of it and put heavier weight on. Then start moving up to other pieces like dumbells and barbells.
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    Jul 07, 2013 4:24 AM GMT
    If you can spare the cash, hire a personal trainer for a couple of months. He can help you get familiar with the equipment, teach you the basics of exercise, and you get to learn proper form.

    Then after you feel little more comfortable with navigating around the gym, you can ditch the trainer and go on your own.

    Really, no one cares if you look stupid. Only douchebags stand around and make fun of people in the gym. And who cares about those guys anyways?

    As long as you don't do anything dangerous or annoying, you'll find that most people at the gym are pretty friendly.
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    Jul 07, 2013 4:28 AM GMT
    Talk to the trainers there. They can really help putting together a plan and tailoring a workout towards you and what you're looking for. They also can teach you how to use the equipment properly. Putting on headphones and listening to music is always helpful too. Helps to block out the others around you that you might be worried are judging you.
  • HottJoe

    Posts: 21366

    Jul 07, 2013 5:34 AM GMT
    AngelW_1223 saidI get my iphone, put on slutty shorts, and work out my buttcheeks on the eliptical.

    Then I go in the sauna after my work out.

    Just recently broke up with my boyfriend so I am open to being slutty again.

    One of the saunas at another location of my gym got shut down for inappropriate behavior. People would just leave their cum on the floor. They are so ignorant.

    ROFL

    This is funny because I actually believe him.icon_eek.gificon_lol.gif

    OP, try starting with some free weights, like dumbbells. The machines aren't really worth the hype, except for some of the cable machines. Once you build a little confidence, start doing bench presses, dead lifts, squats. These are the main power lifts that really build muscle, imo.... Chin ups and dips are also priceless, but you have to might have to get leaner first. Good luck!!
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    Jul 07, 2013 8:24 AM GMT
    They have lots of workout routines in Men's Health which should be fine until you learn what is best for you. There are workout routines on this site but the Muscle Building Workout one at least is very time consuming! Maybe the other ones are less of a commitment.
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    Jul 07, 2013 12:26 PM GMT
    I recommend the strength foundation workout on here. It's a little less time consuming then the muscle building program, and it'll introduce you to some of the key foundational exercises.

    Once you have some basics down it's all a matter of reading up on different training ideas and finding out what ones match up with your general goals.
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    Jul 07, 2013 12:33 PM GMT
    I felt that way when I first went. My roommate at the time knew a good amount about lifting and would push me to go with him yet I felt subpar to everyone else.

    The only thing I regret from going to the gym a few years ago is not getting a personal trainer. I would go endlessly to the gym attempting to get big, but if you don't know what you're doing, your gains will be very, very limited; if anything you'll just be more likely to injure yourself.

    If there is not a friend at all that can semi-guide you in working out, then I would definitely get a trainer. Forget about the stares now man! By next year they'll stare for a whole different reason ;)
  • UncleBing

    Posts: 53

    Jul 07, 2013 12:37 PM GMT
    You just got to take 1 step, get yourself inside the gym. once you are in, that is 1/2 the battle. Trust me I know. I weighed 109lbs when I joined. It wasn't easy, but once I got in and saw that no one cared, no one judged. I just went for it. Granted I am not huge by any means. But I show muscle, I'm healthy, and let me tell you a workout is good for anxiety too. I would be anxious when I 1st started, and by end of the workout I forgot why I was anxious. Just take 1st step... =)
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    Jul 07, 2013 12:50 PM GMT
    MAX'S MUSCLE TV ( SERIES 6 ) EPISODE 13 - PART 3

    http://www.muscletv.tv/index.php?action=mediacast&form_name=view&fid=623

    or try:

    http://www.bodybuilding.com/fun/bbinfo.php?page=BeginnerWorkoutPrograms
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    Jul 07, 2013 2:16 PM GMT
    Go as much as possible even if just for 30 minutes a day. See what everyone else is doing (but don't stare). You'll pick up bits and pieces along the way and get more comfortable. I recommend downloading the app iFitness which has video to show you how to properly work with the weights so it's convenient to use at the gym.

    Everyone has been there before (a gym newbie). So I don't think anyone would give you a hard time. Just pay attention to the gym rules posted in most gyms and you'll be fine. Don't grunt. Don't drop your weights. Ask for a spot. Re-stack your weights. Wipe down your equipment if you left sweat.
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    Jul 07, 2013 2:23 PM GMT
    Good thing about the gym where I go is that it's mostly younger guys who work out there. There are only few big muscled guys but mostly atheltic/defined guys. Hence I don't feel that intimidated.
    May be try to search a gym somewhere close to some student area, if you really are so much conscious about what other guys would be thinking.
  • bluerdeep

    Posts: 16

    Jul 07, 2013 3:32 PM GMT
    My gym is harmlessly full of old people. Sometimes the old men are cruising. But occasionally a bunch of huge young guys come in and I'm distracted as hell, so I stay on the treadmill. Lol
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    Jul 07, 2013 4:55 PM GMT
    There is always a first time. When I went to the gym and did not know how to use a lot of those machines, I just asked the floor staff to teach me and they happily did.
    Besides there is always youtube so you can see the correct form etc.
  • Destinharbor

    Posts: 4435

    Jul 07, 2013 5:14 PM GMT
    If you're going to a real gym, as opposed to a suburban meeting place for non-working moms, the guys will be totally supportive if you're working hard and consistently there. Guys are good about that sort of stuff and gym addicts are in particular. It is not a competition with each other but with yourself. You're respected if you're doing the work. Don't be flashy and don't talk a lot. Concentrate.

    To start, go five days/week. I divide my days into arms, shoulders, chest, legs and back. Do 15 minutes of warm up and 15 minutes of cool down on the treadmill or bike. Then do five or six different things with machines or dumb bells, three sets of ten each. Just watch what others are doing but avoid the olympic bar until you get a sense of proper form.

    You will move up in weight pretty fast for a while then level off as you get tone. Then you start to grow. You should start seeing results in about six months so don't get discouraged. This is a lifetime thing, not a sprint. Take a creatine pre-workout drink before and a protein shake within 30 minutes of finish. Watch the shake and make sure low calorie and at least 30gms of protein.

    Good luck!
  • SkyMiles

    Posts: 963

    Jul 07, 2013 6:34 PM GMT
    Definitely get with a trainer or at least someone knowledgeable to help you put together a program, diet plan and teach you to do the exercises with correct form. This will help you a lot to prevent injury and make sure you don't waste time.

    My gym crowd varies between hardcore lifters and old folks doing rehab or general conditioning. Just have fun!
  • Jessie_Lee

    Posts: 113

    Jul 07, 2013 6:57 PM GMT
    Do not be afraid to ask for advice about how to use the equipment. Do not be afraid to ask for advice from the trainers at the gym, but do so when they're not busy with a client. You can get some fitness magazines, like Men's Health or Muscle & Fitness, and check out their websites for help on your workout routines, Bodybuilding.com is another great online resource.

    Please don't imitate others at the gym, I pretty much roll my eyes when I see someone imitating me. It's because the person you'd be imitating is very likely to be on a much more advanced level and has a workout routine that works for him, but not you, and you can seriously hurt yourself that way. You can always ask for suggestions.

    If you're afraid of looking stupid, ASK FOR ADVICE. Nothing worse than someone who doesn't know what he/she is doing and not asking how to properly use the equipment. Being a beginner is nothing to be ashamed of, everyone was a beginner at some point. But there's a HUGE difference between a well-informed beginner and a silly beginner.

    No one really notices the beginners, at least not until they start doing something silly with the equipment, like doing shoulder press with the assisted dip station.
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    Jul 07, 2013 8:35 PM GMT

    this is prob my favorite piece of gym equipment, back extension bench, most are not degree adjustable like this one and are set at 45 deg angle, really helps as a starter for strengthening your core and its easy to figure out how to use, might have to adjust slider for your height




    I like the feeling of stretching my spine to keep my disks in check

    0198631472.back-extension.1.jpg
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    Jul 07, 2013 8:38 PM GMT
    realemotionx saidSo, I have a gym membership, but general anxiety keeps me from going. I have been once and used the treadmill for a while before leaving. I am too nervous to look stupid or something to do much else.

    I was wondering if you guys had some advice on getting into shape and what the hell I am supposed to do in the gym with all of the arcane looking equipment. I want some sort of plan, but I dont know where to start.

    I am 200 lbs. Six feet tall. Never reeally been particularly active but I really do wanna change that. What do you suggest?


    Baby doll go for it. Its when you dont try that people disrespect. Your trip is in your head. Ask for help.
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    Jul 07, 2013 8:40 PM GMT
    speaking. people are good and willing to help.
  • realemotionx

    Posts: 3

    Jul 07, 2013 9:18 PM GMT
    Wow. Lots of information and all of it good. I am gonna try to get down there a few times a week.

    I wish I knew someone who could help me start with a plan.

    And on the subject of diet, I need to get that under control. Since I am out and about so frequently with my job I have been eating way too much fast food.

    Gonna cut down on that and shut down my soda intake completely. No more excuses. Gonna visit the gym later today.
  • pelotudo87

    Posts: 225

    Jul 08, 2013 4:37 AM GMT
    The gym can be very intimidating. I remember that I used to be embarrassed to be in the gym because I was so out of shape--I would worry about what others would think about me, and that they would think "why does he want to work out?"

    Looking back, I wish that I would have hired a trainer and asked other guys in the gym what they do for their routine. I wouldn't ask random people right away; instead, let them first see that you are committed and there consistently.

    Like others have said, there are a lot of resources out there.

    Good luck!
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    Jul 08, 2013 4:46 AM GMT
    All people at the gym all started somewhere >< Likely if they see you there working towards making a Better you they'll respect it. I went through this when I was starting out @ 115lbs and 5'9" I felt like everyone was more attractive and i was embarrassed to go. It IS and ALWAYS will be YOU vs YOU and nothing else. I feel that if you *use someone else as motivation* its kind of self defeating because every body is different. Just compete with yourself and no one else.

    I have no reason to judge anyone who is taking the steps to improve their health and wellness. If someone Does, they aren't worth the sweat off the crack of your ass.