Be cool, be cool, be cool, don't make yourself look stupid, stress, stress- unnecessary stress!
Newsflash! No one cares what you do at the gym. No one is paying attention to you. They're all wrapped
up in their own body staring back at them in the mirror. Unless you're swinging from the pull up bar scratching your under arms and hooting like a baboon or grunting like a pig giving birth, no one is paying attention to you. Do yourself a huge favor and leave those insecurities at the door!
Go to the gym with a plan. Don't walk in and think, ohh diddle doodle doo what should I do?! If your gym offers group classes, I highly encourage you to get involved! Make some chitter chatter and get to know people, before or after class only (people will notice if you talk all through class- that shiz is seriously annoying), group exercise classes have been a priceless wealth of knowledge for me.
No class? No problem. Develop a plan before you get the the gym. I put together my work outs based on what muscle groups I've worked the day before. The class I take on Mondays is a total body work out. Realistically, I can work total body each day as I'm not lifting a heavy amount of weight. However, I try to do leg work on short run days, and arm work on long run days. Friday mornings, I do a total body work out.
Define your objectives. Is your goal to lose weight and tone? Shed lots large amounts fat? Tone? Get stronger? All of the above?
My goals have always been a combination of the above. Presently, I want to burn fat, tone, and get stronger. I always complete at least 30 minutes of endurance cardio. This is either in the form of a run or the elliptical or stair master on a cross training day. Sometimes I'll split up my cardio ie 45 minutes on the elliptical, 15 minutes of arms, 20 minutes of stair master, finishing with butt and core work. Keep in mind that 45 plus minutes of cardio and you are burning straight fat. Burning fat = weight loss.
Pinterest is your very best gym friend. Pull pins you want try, print them out, and bring them with you to the gym! If you don't know what a move is, Google dat!! Just make a plan. Below are a few links to my most recent detailed work outs posted to the blog.
Cross Training & Pinterest Challenge
Cross Training/ Total Body
Speed Training & Arms/ Core
Tuesday Evening Run & Strength Training-
30 Minute Run- 3 Miles outdoors
3 Sets of 12 Squats with 30lb weighted bar
Two sets of 20 per side upside down bosu ball squat with single shoulder press
2 Sets of 20 per leg 8lb weight Glute Lift with 20 upper pulse
2 Sets of 12 with 12 Pulse leg Extensions on ball
Pull Up Goal Work
3 Sets of 8 90lb Lateral Pull Downs
2 Sets of 12 45lb Rows
2 Sets of 12 45lb deadlifts
20 Upside down Bosu Ball Ball Roll Ups
10 Upside down Oblique Bosu Ball Roll Ups
20 Set Ups with 10lb weight
20 Crunches 10lb Weight
60 Russian Twists (10lb weight)
20 Plank Pulse High
20 Plank Pulse Low
1 Minute High Plank
20 Rolling Planks
20 Ball Pulse with 8lb Weight
20 Oblique Crunches on Ball per side 8lb weight
30 Second Side Plank (Each Side)
1 Minute Low Plank
Never be afraid to try something new at the gym, and always remember the person judging you most harshly is you. Don't stress, just do your best!Over time you will develop confidence in your surroundings and putting together your work outs. Like anything else in life, the more you practice, the better you'll get!
I swear I'm not always a hot sweaty mess... here's proof!