In 2015 I published an article about gym-intimidation (Gymtimidation) and for those of you who find gyms intimidating I recommend reading (or re-reading) the post (click on the highlighted title). But today I wanted to discuss this issue a bit further as I find it to be one of the top stumbling blocks for women in particular who are committed to getting in shape now that the new year is upon us, yet cannot overcome their nervous reluctance towards joining a gym.
If you feel self-conscious in gym attire, awkward because you have no clue how to use the machines, and/or embarrassed by your lack of strength or stamina – you are far from alone! But as I stated in the previous post, whether it’s a girls-only gym or a “we’re all in this fat together” gym like Planet Fitness those feelings still surface and hold you back.
The real issue is your perception of your body vs. your desire to change it. If your motivation is strong enough, and you are willing to direct and maintain your focus on to that singular goal of slow and steady changes, you can drive those self-sabotaging thoughts from your brain.
To keep your focus on track and productive, start by accepting the shape you’re in today – not just your external shape — but your strength, stamina and coordination. Next pick two body parts to focus on, ideally your strongest or easiest to change (i.e., thighs or arms). Then wear clothes that you feel comfortable in, both for the comfort of exercising and sweating, and that you do not feel awkward visually in (i.e., t-shirt and shorts). Lastly, commit to three times a week, 30-minutes of slow but challenging resistance training of those chosen muscles (arms or legs), and slow but challenging cardio (walking at an incline, riding the stationary bike).
Once you see some changes to your body, you will find your motivation renewed to keep pushing towards your goals. Now there are two “no-no’s” I wish to impart to you, that will keep you from self-doubt and discouragement:
1. Do NOT compare yourself or your body to anyone else! Everyone, and I mean everyone, has different variables that come into play, and no two bodies (and brains) are alike. Focus only on your upward growth and improvement and be patient and loving with your body.
2. Do NOT focus on your mid-section (stomach). For those of you fighting to reduce body fat, especially from your tummy, this will be the last area to lose the fat – especially on women! Continue pushing yourself weekly, and follow my other posts where I discuss how to avoid plateauing, etc. and making certain that you’re eating enough. It took time for that fat to store up, and it takes time, hard work, and patience to lose it.
Lastly I cannot stress enough that if that gym-intimidation still has a grip on you, consider purchasing at least 3 training sessions with a trainer whom you a good connection with (don’t let the gym just assign you one), and then allow them to ease you into understanding the equipment and how to push your body.
As always, I’m here to offer advice and/or a customized training program should you desire it. (workouts247.com) Now go work out and be proud that you’re making a positive change!