Afraid to hit the weights

thecompton

thecompton

0
I'm 28, 142LB, 5'6", F

I have recently gotten over my gym phobia and started jogging 20-30 minutes everyday, so far. In the past I've had trouble running, my heart would burn, feel cold, and like it was about to fly out of my chest. Even when I was in peak form, on the high school wrestling team, I had that issue; I was 115 then, but 118 class. Just recently I've actually been able to feel relaxed in a jog, just as if I were walking, breathing may have had something to do with it. Eventually I will build up to a run, but I'm taking it slow to not burn out with cardio. I am also participating in Pilates, Zumba, and Yoga.

I would like to incorporate weights to help tone as well as melt the extra weight. My goal weight is 130-125LB range. I specially need toning with my arms, I seem to carry my weight there the most. I'm nervous about the weights since I don't know where to start and what pounds to start with. I don't want to start then burn out to soon, using something like 15 pounds on biceps. 8.8 pounds isn't to hard to curl a few times, but I don't tend to curl with my milk cartons, so I don't know my limit with those. :)

I have been aware of my diet. I started to begin a low carb, but it's to hard, and my Nutrition conscience kept saying, "It's wrong." I am now fitting my diet into the food pyramid, the old style, with complex carbs, as well as maintaining between 1500-1800 calories. And not skipping breakfast. Thank you for any routine/ideas you may have.

Cheers,
~Fern
 
Woodt

I wasn't going to comment on that issue to much in my post. It's uncomfortable for me to go where people are act solo, no social interaction, just staring. I can go to events and parties fine, I love meeting new people. I'm and introverted-extrovert. It also makes me uncomfortable having people look at "what I can do" or lack there of. While on the tread mill my neighbors often look and see what I'm doing. In classes people are watching to see if I'm doing the moves with them, when I first started. I'm just thankful I've been working on abs at home, so began with a strong core. :s Honestly I don't know what the "real" issue is. Maybe my excuses are all superficial. I don't psychoanalyze myself over this. Shopping makes me uncomfortable too when I'm alone, but that may stem from it also being somewhat solo or my mother. ;) I hope this answer your question. :)

Cheers,
~Fern <><
 
I think I know what you mean. Doesn't affect me but I can understand. Ignore people even if they are talking about you, just focus on what you need to be doing, knowing that in 6months you will be the ones laughing at them. As soon as you get home you can have a laugh about it with friends etc.
 
thecompton said:
I wasn't going to comment on that issue to much in my post. It's uncomfortable for me to go where people are act solo, no social interaction, just staring. I can go to events and parties fine, I love meeting new people. I'm and introverted-extrovert. It also makes me uncomfortable having people look at "what I can do" or lack there of. While on the tread mill my neighbors often look and see what I'm doing. In classes people are watching to see if I'm doing the moves with them, when I first started. I'm just thankful I've been working on abs at home, so began with a strong core. :s Honestly I don't know what the "real" issue is. Maybe my excuses are all superficial. I don't psychoanalyze myself over this. Shopping makes me uncomfortable too when I'm alone, but that may stem from it also being somewhat solo or my mother. ;) I hope this answer your question. :)

Cheers,
~Fern <><
Click to expand...
The first thing that I do with new clients that are a bit scared (after the initial eval, etc, etc, of course) is take them for a walk through the gym. I let them point out people exercising, and then I tell them what that person is doing wrong. They're amazed at just how little everyone in the gym actually "knows," especially the biggest looking guys there. From bad form to bad exercise selections to poor weight selections, etc, etc, NO ONE knows what they're doing. It can be intimidating when it seems like you're the only person in the gym that doesn't "have a clue," but it's much more reassuring when you realize that nobody does: they've just been at it longer, so they hide that fact a little bit better!

I would suggest a book called "The New Rules of Lifting" which is an excellent resource with solid workout programs and information. Rather than fearing the unknown, make it known so that you feel confident and secure with what you're doing. You'll look and feel better for it!

Best of luck
 
Thanks for the encouragement and the book info. You have made me feel more confident. Yesterday I did a little of what my exercise video, slim in 6, shows for arms at the gym. Just lateral raise, flies, and raises from side resting and out with just 5lbs, then 7.5lb standing biceps, I think I could have done 10lbs, They didn't feel any where near worn out. I did 3 sets of 10-15. My husband went with me.

People stared, I just kept telling myself, "Not everyone is doing it right," and "Stand tall, knees relaxed, breathe out, elbows in, elbows relaxed, etc." I don't think I'm quite ready to do it on my own. I think all the machines may be intimidating too. Some of them look so odd and you wonder, "what in the world is that for?" Thanks again, and I really will be getting that book.

Cheers,
~Fern <><
 
Just try and ignore those people who like to stare. When I go the gym I go there to do MY workout and I don't care what other people think. I know this may be hard to do but you will realise as said that people who "look" like they know what they are doing can sometimes not have a clue.

An example is people who try and lift too much on a lat pull down, they will lean back excessively aswell as almost being pulled to their feet by the weight. I may use a lighter weight than them but I am keeping my technique correct and will see better gains.

The important thing to realise is that you are there for yourself and have just as much of a right as anybody else to be there.

EDIT: It may also be useful to book in for a weights induction with a member of staff from your gym if it is available. They will show you what each piece of equipment does and the proper way to use it, then you will know you are doing it right regardless of how other people are using it.
 
I tihnk it's odd that people stare at you in the gym. The gym where I go to everyone minds their own business, and is really polite with eachother and all. Like if you ask someone to show you an excersize or chekc out your technique, they'll do it and nicely. People get the occasional glance everyone once ina while (I admit I was watching this really buff guy bench 275) but no one stares.

Well, anyway maybe you should ask some of the assistants at your gym to show you some exercises and techniques. The gym I work out at is run by the local college students who major in, err. whatever it is personal trainers do and stuff and they're fairly knowledgable (in my opinion) of proper excersize form and such.

BTW you cant spot reduce or tone certain areas of your body. Like your arms, when you lift with them they'll get stronger, but you can't specifically reduce fat in just that area. It'll come off evenly around your body.
 
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I'll second the NROL recommendation - I'm not a professional like Mr. Fass, just a regular person that wants to get in shape. And I've been succeeding using the programs and information found in The New Rules of Lifting.
 
Gym

`I would not worry about people staring at you it may be what I call the gym stare they may be looking right at you but not seeing anything at all. People will look at walls sometimes behind you or TV or other things so it may look like they are looking at you but they really are not
 
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