I’ve Never been to the Gym Before!

You can find them in any gym, wandering through the machines and weight racks like they're searching for lost treasure, or like they're simply lost. My heart always goes out to them, because they've made an effort to come to the gym, to go against the grain in our hormone laden, fatty food, sedentary society to change things, but don't know what to do. Some of them will get a trainer. Seven times out of ten, the trainer will give them a workout and show them a little, but most won't ask proper questions about injury or design workouts specific to what they need. I know, because I've been a trainer for some time, and most of us are not worth the cost. Here in Canada, you're looking at 60$-80$ an hour. Expensive even when we're not in a recession. So what to do then? Unfortunately, if something isn't done, people eventually just stop coming. The gym is like a strange new world, and it is intimidating, especially when you see the big guys grunting and throwing their weights around and pulling up their shorts like they're in a gangster movie. So what to do? Here are a few tips that hopefully will keep you coming to the gym, and help you get more comfortable there.

1. Check out some workout books from the library:

I know this sounds obvious, and I know that the amount of literature in the multi-billion dollar fitness industry is intimidating. I recommend anything by Jillian Michaels, the trainer from The Biggest Loser. Books on basic exercise are fairly similar, and most of them are good enough to give you a few exercises to start.

2. Warm up first:

When you get to the gym, do at least five minutes of cardio to get your heart going before you work any of your big muscle groups. If you're not sure how to use the machines like the treadmill, just ask. This is where you have to be willing to ask someone at the gym to help you. Any trainer will be happy to help, because the machines are easy to explain. (Remember, if you have knee issues, don't use the treadmill. Use the bike or the elliptical.) For more information about the machines, you can look here. Once you get comfortable on the cardio machines, the rest will come easier.

3. Big muscles next:

When you're working out, you always want to go from big to small. So work your legs first, then chest and back, before doing your arms and shoulders. If you're doing core work (abs, lower back), I'd recommend you do it at the end, but it can be done anywhere after the warm up. Multi-joint exercises, like squats and lunges, should always go first.

4. Use body weight before using machines/weights:

One of the reasons I'm always slow to recommend trainers is that I watch them put people on machines, and they never learn how their body works and miss out on what they should be learning. Machines aren't horrible, they have their uses, especially for the elderly and those who are rehabbing, but I wouldn't recommend starting there. Learn how to do a proper squat, without weights, by moving your hips back and keeping your knees from passing in front of your toes and your chest up. Learn a proper lunge. Look up diagrams and practice on your own. Pushups, from your knees if you're a beginner, along with crunches and the Plank, are all great beginner exercises. Lat pull downs are the one machine you'll want to consider. Keep your shoulders down and pull the bar down in front of your chest. Pull from between your shoulder blades.

Lat pull down: Notice in this picture how her shoulders are down, and the bar is just above her chest.

5. Have fun!

The most neglected part of most training workouts. If it isn't fun, you won't get any consistency with your workouts. Incorporate dance or whatever you need to make it fun. The first thing you must conquer, after you start feeling less intimidated, is your schedule. It has to become part of your life, and that won't happen if you're only going because you feel guilty. Change will happen, but learn to enjoy how it feels!

6. Stretching:

Never stretch cold!! You'll tear something that way. Make sure that you're warm and that you have a good sweat. There are a number of good books on stretching. Avoid the hurdle stretch (One leg pinned under you) because it will tear your knee. Breathe deep, and enjoy it.

If you're new to the gym, or have been thinking about it, let me encourage you to go through with it. I've seen the changes in my clients who have radically changed their lives! More energy, more control, and more confidence. It can be done! Don't let others dictate what you want to look and feel like, do it yourself. And if you need some encouragement or have any questions, don't be afraid to write!

-Steve

NOTE: I found this site, with video illustrations for beginners. I don't love the order of their exercises, but the rest of it is pretty good. It is a 'feminine fit' workout, but for you guys who are beginners, don't be turned off. I do all those exercies, and I bench press 300lbs!!

Resistance is Futile?

Women and The Myth of "Big Muscles"

Over my years of training and coaching, if there is one common myth that a trainer inevitably needs to deal with for most women, it is the idea that resistance training, (weights) builds big muscles. I've had a number of female clients look at my arms and remind me that they don't want to get "big" like me. This is understandable. I don't want them to get 'big' either, I want them to get lean!

Resistance training is necessary however, and must be part of your workout plan. Why? Because muscle is the most effective fat burner in our bodies. You can run on the treadmill for hours and burn some calories, but wouldn't it be better if you built up the muscles in your body so that your body burned fat even when you weren't working out? Muscles require a great deal of energy to sustain themselves, whereas fat is merely storage. It takes your body almost no energy to leave the fat cells alone. And there is no chance for women to get "big" unless they're using HGH or some other growth component, and even then, it rarely happens. Muscle growth is tied to the levels of testosterone and other hormones in our body, and the physiology between men and women is radically different, enough so that a woman who "lifts weight" will never have to worry about getting "huge arms."

Strength training has benefits in every area of your life, from picking up objects around the house to providing a stable base for long days at the office. In our sedentary culture, many people spend hours at their desk. When we incorporate resistance training into our workouts, we are able to burn fat and increase our energy levels even while we're working, and how great is that!

I am not dismissing cardiovascular exercise, it is important to work the heart as you would any muscle. (Technically, the heart is not a 'true' muscle, but it acts as one) However, I see far too many women who do nothing but aerobic work in the gym, while disdaining the weights. Those of my clients who incorporate weights and resistance training into their workouts (a must if I'm their trainer) have seen terrific results, and feel stronger and more fit for their daily activities.

If you've never picked up a weight before, I recommend a trainer to teach you how to do so properly. This doesn't mean you need to spend thousands of dollars on a coach, but a few lessons of good instruction will go a long way to making your time at the gym both effective and safe.

For those of you who workout in a co-ed gym, don't be afraid of the 'grunt-hogs' in the free weight area. You belong there too. When it comes to fitness, a complete routine is the best routine, and when it comes to training, resistance is anything but futile.

-Steve