Down Some Pounds

Going to the gym for the first time can be intimidating.  Here are some tips to make your first trip less stressful and more enjoyable.

Every gym is slightly different and offers different things.  Just in case you want to bring:

A lock in case the gym doesn’t provide them.  Many gyms don’t allow you to carry your bag around so you don’t want your bag to be left unattended. 

A towel.  You will sweat and no one wants to be touching your sweat. 

A water bottle.  Working out without water is hell.

Ipod/phone/music player.  Creating a good playlist can help you get through your workout.  Just make sure your music doesn’t hinder your ability to workout.  Many people use arm bands or wrist bands so they don’t need to worry about their device getting in the way.

You are at the gym.  Now what?

Some gyms require that you check-in before you can head to the locker room.  On your first time you might need to fill out some remaining paperwork.  As you walk to the locker room, scope out the gym layout.  On your first visit, I recommend starting with cardio (after you do a warm up).  This way you can get a look at how the gym is run and get more familiar with the layout.  Before you hop on a treadmill, make sure there is no waiting list or time limit as treadmills are very popular.  If you have used free weights before, go for it.  Otherwise I suggest a session with a personal trainer to help prevent injury.

Know gym etiquette.

If you don’t know something, ask.  It is better to ask than to do something that could either cause an injury or embarrass yourself.

Use a towel.  Be sure to wipe off equipment once you are done.

If you want to use a machine but someone is standing by it, ask to see if they are done.  If they are not done, ask to “work in.”  This simply means that you take turns doing sets on that machine.

Wear proper attire.  Keep in mind that you are in public.  The leggings that we all love to wear tend to be see through so be mindful of that.  If you are wearing loose running shorts, wear bike shorts under them if you plan on doing any stretching. 

Re-rack your weights.  Just like you were told to put your toys away when you were done with them, put your weights away.  If they are too heavy, either ask for help or use lighter weights next time. 

If you are going to a class, don’t show up late and expect to be let in especially if it is your first time.  If you have never taken the class before, you should be a little early and let the instructor know that it is your first time.  Instructors like to know so they don’t kill you by accident. 

If the gym offers towels, be sure to put them back in the appropriate bin.

Don’t be afraid of…

Being overweight, old, or a newbie.  Many people are afraid that people will be judged or looked down upon but it is the exact opposite.  People who regularly go to the gym actually get all warm and fuzzy inside that someone is helping themselves create a better life.

Not knowing how to use something.  People are more than willing to help you out.  People work at the gym for a reason and most people will be willing to help you even if they don’t work there. 

If you are super nervous and don’t think you can go alone, bring a friend!  Friends make everything more fun and less stressful!

After I broke my trainers band a few weeks ago and then proceeded to wear it around my head as a trophy, he bought two heavy duty bands and had me doing crab walks wearing both of them on Saturday. Despite what my facial expressions might show, it was was a walk in the park 👍

If you’re looking for great fun exercises that you can easily do in your room, Chloe Ting’s youtube channel is ABSOLUTELY AMAZING!! She is so inspiring and encouraging and there’s great music.

🌱 drink water. if you’re seeing this you probably already know this, but seriously. I drink enough water every day that my pee is literally clear. 🌱 tea def counts towards hydration! I drink mint, green, chamomile, and dandelion usually. 🌱 speaking of tea, if you really struggle with bloating I highly recommend Yogi’s Detox tea. It’s like $4 a box and works for me. I drink it an hour before bed and it does its magic overnight. You can find it in most grocery stores. 🌱 people say green tea helps metabolism. Honestly I’m not so sure about this. I personally take vitamin c in the mornings because 1) it helps my immune system and 2) it does boost your metabolism (acid/citrus both raise your metabolism - why people also encourage grapefruit and apple cider vinegar to lose weight). 🌱 I take complete vitamins almost every day. If you restrict a lot and for a long time, you will NEED vitamins. You want to get thin, but I doubt you also want weak bones, bad teeth, bad nails, bad hair, bad skin, etc. So take your vitamins, please please please. 🌱 I usually eat 600-1000 calories a day, but with exercise and walking I usually net 300-500. 🌱 I try to eat healthy and unprocessed foods. I’m actually a low carb high fat person, but in general try to eat lots of leafy greens and protein and some fruit every day. I usually have some almond butter for breakfast, a salad with chicken and veggies for lunch with a lil dressing, some veggies/fruit for an afternoon snack, and I usually skip dinner. Staying away from carbs - breads and pastas and stuff - also helps keep down bloating in most people. 🌱 vary your caloric intake. Usually during the week I keep my calories down, but on the weekend I allow myself to net more like 800-1000 calories. This let’s you indulge on foods you’d otherwise stay away from - I eat some pizza and ice cream on these days. This can help prevent binges because you know you’ll get whatever food you’re craving sometime in the next week. it also boosts your metabolism, and it keeps your body from getting too adjusted to a consistent caloric intake. People also frequently plateau when their bodies adjust to their intake. This is why some people experience significant weight loss after a binge day. 🌱 fasting can def be helpful - I usually fast once a week just to give my system a break and just eat light foods and liquids. I do try to get at least 200 calories spread out over a day of fasting because that’s what your body needs to keep its metabolism running. I usually burn it all off though with exercise and just walking. Never fast longer than 48 hours - your body will start to eat away at itself for energy when it burns through carbs and some fat. When you do fast, absolutely drink lots of liquids. When you’re coming out of a fast, don’t binge or eat something big. Be gentle on your body and ease back into regular eating with some fruit, veggies, or a small salad. 🌱 PLEASE DO NOT PURGE. it is so, so bad for you. throwing up a few hundred calories is not worth the damage to your body. Please. 🌱 PLEASE DO NOT USE LAXATIVES. not only do they damage your body if you try to use them for weight loss, but they don’t actually do anything for you - the idea that they prevent the absorption of calories is a MYTH. so please don’t use them unless you have to. I have to use laxatives every once in a while because I literally will go weeks without a bowel movement at all, but I always take the proper dosage and I always drink lots of water. PLEASE BE SAFE. 🌱 I try to exercise five days a week and rest on weekends. Usually 30 minutes of cardio and 20 minutes of weights. I do this to help burn calories, up my metabolism, tone my muscles, and to try to prevent muscle loss because of restriction. I always eat a few slices of turkey or ham or a couple ounces of chicken after I work out - your body needs protein to help its muscles and to prevent muscle loss. YOUR BODY DOES NEED REST. Please don’t work out like crazy 24/7 because you will fatigue and wear down your body and you will feel tired and achey 24/7. Don’t be afraid to take rest days. 🌱 I personally have a very hard time eating with other people because I tend to social eat - I eat mindlessly while talking and stuff and go way over. I also have a hard time stopping when I’m full. To help fight this I only spend a short while eating - just one plate usually - and then I try to leave asap before I’m tempted to eat more. I’m a college student, so this isn’t too difficult, but having sweets and random food everywhere in the dining halls is definitely a challenge. Another way I’ve been trying to prevent excess eating is scrolling through thinspo on my phone while I eat. 🌱 if you feel like you’re going to binge - that you HAVE to eat or you’ll go crazy - try to binge on fruits and veggies. I’ve done this a couple times and even though I feel so full and gross afterwards, my actual caloric intake isn’t as bad if it had been pizza or something. Also I love fruit, so I’m as happy to eat it as anything else. 🌱 don’t go to bed starving. I personally can’t sleep on an empty stomach. Scientifically, people have a hard time sleeping on an empty stomach because our brains are expecting food and will stay alert even when we’re trying to fall asleep. Also, your body’s natural reaction when it’s hungry is to go looking for food, and it kind of panicked if it doesn’t get food but you’re trying to make it fall asleep. I usually eat some nuts or a nut butter before bed because they’ll last in my stomach and keep it full, even if it’s not much.