Being Scared of Joining and Working Out at the Gym

January 23, 2012

Are you scared of working out at the gym?  Do you feel like people are watching you while you’re on the treadmill or that you’re out of your comfort zone?

Yeah, me too.

Most people that join a gym feel like they’re on display.  It’s a normal feeling, one I experienced in 2009.  It took me at least a few months to feel like I “belonged” to my gym.  It’s hard enough trying to get back into burning calories, learning exercises, etc, without feeling like someone is watching and judging you from the squat rack.

Whether someone was actually watching me or not when I first joined my gym was irrelevant — I felt that way.  That’s all that was needed to make me nervous.

So, what do you when you’re scared and feel like someone is watching you from the shadows?  No, you’re not allowed to leave to never return after two weeks.  That’s what other people do, not you.  You need to put on a show.  Work out as hard as you can.  That’s what I did.  I put everything into my workouts — still do.  I earned their respect, as well as mine more importantly.  Act as if — act as if you own the gym and you’ve been doing this for years.  Do your workout as hard as you can, don’t stutter or meander or walk aimlessly around the gym for a few minutes between exercises.

Even though you may not be the most graceful or knowledgable at first, there’s no reason you can’t give the same focus and dedication as everyone else in that gym.  Soon, they’ll be coming to you for advice and weight loss tips.

No experience required.

As you keep going to the gym and become a regular, you might even start to get compliments.  Even though people probably aren’t staring you, they’ll still notice if you’re walking around with 25 or 50 less pounds.  Eventually, you’ll start to feel accepted.  You’ll see the same faces on a daily basis and they’ll see you.  Even if they couldn’t have cared less about you at the beginning, they’ll recognize you, and you’ll feel like you’re part of the gym.  You’ll want to keep going back.  That’s a good thing.

On the other side of the coin, are you the kind of person who legitimately doesn’t care what people think?  Well, you’re in the minority, but that doesn’t change a single thing I recommended.  Do it all.  None of it’s for their benefit, anyway — it’s for you.

The next time you walk into your gym, act like you pay the electricity bill.

Body Transformation – Update 153

January 18, 2012

I think it’s officially safe to say I’ll never have a can of soda again. And on that note, I only have another thirty days of getting anything to drink from this kitchen.

We’re now within thirty days of closing on our new house.

Today’s Weight: 198.2 pounds – down nothing from last Wednesday, 146 total

Today’s Body Fat Percentage: Still coming.

Average Daily Calories for the Last 7 Days: 2,100

Most Calories in One Meal:  Last night.  My daughter said she was hungry when I picked up from school yesterday so we headed to Chic-fil-a.  I had a few chicken fingers and some waffle fries along with an unsweet tea.  All of it probably cost around 700 calories.  We rarely eat fast or fried food these days, so it was guiltless.

Most Calories Burned in One Session: Sunday’s afternoon cardio extravaganza.  I did an hour on the CrossRamp at level 14 (out of 20) on the highest incline.  That stuff ain’t easy.  I probably departed with 600 calories during the workout.

Most Repeated Workout Song:  Billy Joel – The Downeaster Alexa (yes, Mr. Joel.)

I’ve now gone over 40 days without touching soda or sweet tea.

You don’t have to give either up completely to lose weight, but it certainly helps.  Same goes with alcohol.  It should go without saying that you have to at least moderate their consumption — they’re all too high in calories to drink all the time.  And besides, the less calories you drink the more real food you can actually eat to fill in its place.

I like eating, so that works out well.

Don’t ever feel bad for eating.  I know it’s common to try to make yourself feel guilty for eating food of any real subsistence while you’re losing weight, but your body should want to replenish itself after a hard workout or a long day at the office.  Just make sure to moderate yourself most of the time and you’ll still lose weight while enjoying food.

Now, it’s time to head to the gym.  Afterward, it’ll be time for eggs, bacon, and toast.

How to Get Started Losing Weight

January 16, 2012

This showed up in my Facebook inbox on Friday night:

So I’m not sure how much you remember of me from hs (high school), but I’m pretty much in the same place that you were…I want to get healthy and lose weight, but I have no idea where to start…it’s like one big ugly circle…is there any advice that would make this easier? At least in the beginning?

The ole’ “how do I get started losing weight” question.  I get it often.  Most aren’t looking for the answer “count calories!,” they’re looking for a quick step by step guide on how to literally get started losing weight.  Consider this that very quick guide.

Step One

Realize that counting calories is indeed the best way to lose weight.  You get started by losing weight and can continue to do so for a very long time by just eating less of what you’re currently eating every day.  Most people can eat around 2,000 calories a day and lose weight for a while, but you’ll have to find the number that is specific to you.

There are things outside of counting calories that come into play down the road, but counting calories and portion control is the foundation for your weight loss and always will be.  Counting calories isn’t about eating salads all day, but instead keeping the high in calorie food to a minimum, which oftentimes works out to be the “bad” food.

Step Two 

Moderate both counting and burning calories.  When you tell yourself you can’t have something, that’s when your body begins to crave it — eventually, you’ll cave, and you’ll cave (binge) hard.  Instead of eliminating french fries, soda, ice cream or any other arbitrary food from your diet, moderate its consumption.  Leave that kind of food out of the house and only indulge on infrequent occasions.

You don’t get started losing weight by saying goodbye to ice cream.  You lose weight by not eating half a pint in front of the television on a Tuesday night.

As far as burning calories, don’t be a gym rat.  Unfortunately, you usually see an influx of these guys and gals around early January every year.  Most folks new to the game think that the longer you can burn calories the more weight you’ll lose, and that’s of course true, but if you burn out and stop going entirely by February — you’ve failed.

Around an hour a day Monday through Friday — that’s all the gym you need.

Step three

Tell everybody you know that you’re trying to lose weight.  Don’t feel shame, but instead feel confident that you will lose weight and it won’t bother you in the slightest when the weight starts coming off.  I posted a video of myself online at 344 pounds (which is how this all started) then sent it to friends, family, and the internet.

It was embarrassing at first, but it motivated me to change.

The reason for telling everybody you know is to gather support for your journey.  Don’t expect friends and family to change the way they eat or drink as that’s honestly not fair to them, but just set the ground rules and tell them that you mean business about making changes in your life.   You might get some naysayers or negative comments, but most folks that you know should support what you’re doing.  Telling everybody you know is sort of like a warning shot across the bow.

Whether they like it or not, you’ll be a changed person next time they see you.

Make Burning Calories a Part of Your Daily Routine

January 13, 2012

I can’t remember the last time I skipped the gym during a weekday.

I feel guilty if I don’t go to the gym on one of my normal workout days (Monday through Friday).  When a holiday restricts the hours or closes my gym, usually I still have the urge to go, regardless of what I’m doing.  Even when I’m sick and know it’s best to stay home and rest I still feel guilty missing the gym.  It’s part of who I am.

The gym is a part of your daily routine.  Get that through your head.

You have to think of going to the gym and/or burning calories as irreplaceable.  It’s something that you can’t skip, much like eating, going to work, or brushing your teeth.

No, you cannot stay home and watch television.  I understand it’s the season premiere of Nanny Cams 4, but I don’t care.  No, you cannot go out tonight with your friends at 7 — tell them to wait until you’re done at 8.  Losing weight is a priority, right?

That makes burning calories a priority, too.  Consistently.

Yes, it might seem like a chore to you at the beginning.   It is a chore.  Eventually, you’ll come to love burning calories.  You’ll enjoy the quality “me” time (especially if you burn calories at a gym) and the results you get out of it.  I can’t lie and say that it will ever feel fun to you, but I can say that you’ll come to enjoy and look forward to it.

Until you do though, force yourself to go.   Don’t give yourself the option to be lazy.

Body Transformation – Update 152

January 11, 2012

We only have a few more weeks of looking at this kitchen.

If you’ll look closely between the pictures below and from a couple of weeks ago, you’ll see that the stainless steel canisters on the right side of the counter are gone.  We’ve officially started boxing things up as we prepare for the big day.

Today’s Weight: 198.2 pounds – down 0.2 pound(s) from last Wednesday, 146 total

Today’s Body Fat Percentage: Still coming.

Average Daily Calories for the Last 7 Days: 2,100

Most Calories in One Meal:  This is getting more difficult to come up with as all of my larger weakly meals consistently hover around 500-600 calories.  I did have four homemade tacos last Friday night, stocked to the brim with beef, lettuce, tomatoes, onions, salsa and shredded cheese (no shell).  That probably cost 650-700 calories.

Most Calories Burned in One Session:  With some time to kill, I made a rare trip to the gym Sunday afternoon and did nothing but cardio.  I stayed on the StairClimber for about 80 minutes and did some serious work, probably burning 600-700 calories.

I haven’t spent that long doing cardio in a very long time.

Most Repeated Workout Song: Mumford and Sons – Little Lion Man

It’s an exciting but stressful time in my life right now as several major events come full circle.  The closing date on the house my wife and I are building is February 17th, so I’m dealing with everything that entails. I also have a big project finally coming to completion soon, something many of you have been waiting on for quite a while.

You and me both.

Also, I’m going to have to find a new gym after before I move.  I know it might seem like it’s no big deal, but I’m definitely not looking forward to leaving Hampton Hill. It’s a relatively small, boutique gym, and joining a big gym chain will be a big transition.

Regardless of how uncertain and stressful things may get in the coming weeks though, my health will remain my top priority.  Without it, nothing else matters.

With it, everything else is that much more enjoyable.

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