FEELING SCARED OF THE GYM? YOU’RE NOT ALONE

WHY ARE WE SCARED OF THE GYM, AND HOW DO WE OVERCOME GYM FEAR?

There’s no getting around the fact that for some of us the gym can feel like an intimidating place when you’re first starting out. Our latest research shows that 50% of non-gym members say they find the idea of going to the gym scary, with one in five saying they would find it very scary.  But don't worry, because we have found the best ways of overcoming this.

To learn more about the concept of ‘gym fear’ we asked people about other fears they have, to see how they compare.  So, how scary is the gym? Well some are so spooked by gym that one in four people said they would rather choose to have an injection with a needle, or be alone in a room with a spider than go to the gym!

But the gym doesn’t need to be as anxiety inducing as spiders and needles and heights! We delved a little deeper to uncover exactly what thoughts people have about the gym which make it feel scary before a first visit:

FIVE THINGS THAT SCARE US THE MOST ABOUT THE GYM

• Looking stupid in front of other people: Many of us (nearly 40%) are nervous about the gym because we’re afraid of showing people that we don’t know what we’re doing
• Feeling self-conscious about your fitness: Nearly half of the females we spoke to (45%) said they would be nervous in the gym if the other gym-goers were fitter than they were (29% of men felt the same way)
• Lifting weights: A third of us (32%) said the most intimidating area of the gym was the squat rack, followed by the pull-up/chin-up machine and then the bench press. 64% said they didn’t know how heavy the weights they use should be
• The treadmill: A whopping 44% of the participants didn’t know how to turn on and set up a treadmill for a workout
• Asking for help: Almost half (48%) said they’d be too embarrassed to ask another gym goer for help, and 44% said the same thing about asking a staff member for help

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SETTING UP A MACHINE FOR A WORKOUT

During your first few gym visits the unfamiliar machines and technology can feel overwhelming to master but don't worry!  To help prepare you and give you the best experience of the gym, we’ve created a simple guides to help you master the set-up of our most popular gym machines: the treadmill, the cross trainer, and rower.

FIND OUT HOW TO SET UP A TREADMILL BEFORE YOUR FIRST GYM VISIT

The treadmill is a great piece of equipment to help improve or maintain your cardiovascular fitness. Whether you want to get your steps in, fancy a jog, or some interval sprints, you can adjust the settings to help suit your fitness goals.

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HOW GOING TO THE GYM CAN CHANGE YOUR UNIVERSITY EXPERIENCE

Whether you're heading to university or you're in your final year, many would say it's probably one the most fun chapter of their lives but it can also include some stressful periods juggling exams, coursework and job interviews. With deadlines fast approaching, nights out turn to nights spent studying in the library. At times like this, instead of pulling your hair out, exercising can be a great and productive way in dealing with stress amongst other things.

HOW CAN EXERCISING HELP ME WITH UNI?

Improved mood

Exercising releases serotonin within the brain, a mood enhancing chemical that is released after exercise. In the beginning you might feel fatigued as you try to fit in working out with your studying, but as time progresses you will be able to adjust and balance your life along with your studying and the benefits are worth it. 

Reduces stress levels

A common mental benefit of exercise is its ability to reduce and manage stress levels. This results from exercise increasing concentrations of norepinephrine, a chemical that can moderate the brain’s response to stress.

Alleviate anxiety

Exercise has also proven to help those who suffer from anxiety, by making them less sensitive to situations that cause them panic. This is down to the body producing the same physical reactions to anxiety during exercise. Exercise has also been shown to release chemicals both during and after working out that help people with anxiety calm down. For example read Stephen's story to see how the gym helped him with his social anxiety.

Boost brainpower

Various studies have shown that cardio can improve your overall brain performance and even create new brain cells. The studies also suggest that a good workout will increase levels of BDNF in the body, which has been linked to better decision making, and advanced thinking and learning.

Sharpen memory

Regular exercise is seen to improve memory and your ability to learn things. This is down to the increased production of cells in hippocampus responsible for memory and learning when you sweat.

Enhance productivity

Research has shown that those who allow time for regular exercise are more productive and have better energy level. Some experts say the best time to get a session in is midday, so if you have time try and fit one in.

Although university is probably one of the best times of our lives, it can be very stressful. If you don’t manage this stress well then you can easily get into a state of panic and struggle with your workload. To help you stay fit both physically and mentally over your studies we offer student discount membership. Click here to find out more.

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HOW TO EAT HEALTHILY ON A STUDENT BUDGET

Shopping for healthy food has got a bad reputation of being expensive. However, this doesn’t have to be the case. Now I know what you might be thinking, that its always the unhealthy snacks that are on offer, but with a few simple tricks healthy eating can be done on a budget. Try following these tricks and see if it makes a difference for you.

Plan ahead

Think about when you are going to go shopping and make sure you don’t go on an empty stomach. If you go shopping and feel hungry you will be more inclined to buy snacks and the things you probably don’t need. Take a list and ensure you stick to it, this will prevent you spending more than you originally planned.

Base meals around simple food

Making meals from scratch using simple ingredients will be cheaper that buying branded, readymade alternatives. You can also use simple foods to help bulk out your meals so they will last you longer. For example, adding some chickpeas to your stew, not only are they a great source of fibre and protein they will leave you feeling fuller for longer. Struggling for ideas check out the nutrition section of our blog page here.

Buy frozen products

Don’t be afraid to buy frozen fruit and veg, as they will last you so much longer and can be quickly added to most meals. Adding veggies to your meal is a good way to bulk out your meal without adding loads of calories and will leave you feeling fuller for longer.

Buy in bulk

Even though this may not be seen as being convenient, buying in larger quantities can often be more economical. Whole foods that have a long shelf life are worth buying in bulk and will save you money in the long run.

Learn to use seasonings

If you can learn to use seasons it can make the world of difference to your meal and help reduce the cost of having to buy pre-made packaged mixes. Not to mention your food will taste much better and the options are endless.

Now you have read our useful tips you can no longer use the excuse of healthy eating is too expensive, these simple tricks will help you manage your budget and get to your goals quicker.

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HOW TO BRAVE THE WEIGHTS ROOM

Have you wanted to workout in the free weights area only to have thoughts like "What will everyone think? Will I make a fool out of myself?" creeping up and stopping you from going? While you might have the impression that this area of the gym is an intimidating place to be, once you familiarise yourself with being in the area, you will soon discover that it's not so after all.

Well here are our simple tips to help you brave the free weights area.

If your reading this you are probably aware of the benefits that lifting weights brings, such as increased strength and improved muscle tone. Now, if you are afraid to get started, just remember you are not alone and everyone has had to start somewhere and once you have done it we are sure you won’t look back. So, let’s get into it and help you break down those barriers, whatever they might be.

Tip 1: Plan Ahead

If you plan the exercises you want to give a go, you can ensure you are familiar with the correct form before you’re there. Carry out a bit of research and stick to the simple exercises early on whilst you are building up your confidence. YouTube is a great place to start and you can also check out our free exercise guide here.

Tip 2: Don’t forget your headphones

Making yourself a playlist full of your favourite uplifting songs before you head down to the gym will help keep your moral high and zone out from all those nagging doubts. Music has been shown to improve performance and well being, helping you to push through mental blocks and move past plateaus.

Tip 3: Seek advice

If you are completely new and have never done this before or the research has left you unsure, then try out our free induction to get a feel for the whole gym. Use this to your advantage and ask the instructor as many questions as you like. This is sure to help you familiarise yourself with the equipment and give you the chance to check that all important form.

Tip 4: Take a friend

Having a training partner can make it easier to overcome your fear as you know they will be there to support you throughout. It can also be useful for trying new things, with their support you are bound to feel braver. In fact there are a whole host of benefits to training with a friend.

Tip 5: Think about timing

Not got a training partner? Well it doesn’t end there, a great way to help build up your confidence levels is to head to the gym during the off-peak times. During these hours you will be able to explore the free weights area in peace.

Just to finish off it is important to remember that although you might feel like people are watching you, they are more than likely too focused on themselves to care. We are not going to lie the first time won’t be easy, but by following these tips it will become second nature in no time.

Kimberley provides a great example of this read her story here. She used the help of a PT to gain the confidence to go in the weights area and perfect her technique and has not looked back since. Lara has also used the weights room to help build up her self confidence. 

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A BEGINNERS GUIDE TO BULKING AND CUTTING

Ever since the glory days of bodybuilding, when figures like Arnold Schwarzenegger, Franco Columbu, Lou Ferrigno, and Frank Zane dominated the muscle scene, “bulking” and “cutting” cycles have been a routine for many in the pursuit of an aesthetically pleasing physique.

Put simply, a bulking cycle is a time when you’re eating a surplus of food and lifting heavy weights to build muscle mass.

Since fat gain almost inevitably comes alongside muscle gain, the other part of the equation is the “cutting” cycle, where you eat at a caloric deficit and modify your workout routine to burn the maximum amount of fat while holding onto as much of your hard-earned muscle and strength as possible.

If you’re new to these well-worn bodybuilding concepts, here are some tips for how to bulk and cut successfully.

Eat at a caloric surplus

The first thing to keep in mind when bulking is that you should be eating a caloric surplus to promote significant muscle growth.

Generally, when you eat at a caloric surplus, your body will be in an “anabolic” state. This means that it’s in a growth phase where new tissue will be constructed, including muscle and bone among other things.

Your caloric surplus should be controlled. You should eat slightly above your “maintenance” calorie needs, but shouldn’t overdo it. If your strength and weight are slowly rising, with minimal fat gain, that’s a good sign.

Tools like MyFitnessPal can help you to estimate your ideal daily calorie intake.

Eat moderate protein and fat, and a substantial amount of carbs

Low-carb diets are popular for various reasons, but they’re not a great strategy for bulking up. When you’re bulking, your body needs the glycogen produced by carb-consumption to power heavy lifts.

The insulin spikes associated with high carb intake also play some role in promoting muscle growth, which is why elite level bodybuilders often inject insulin directly.

Although protein is usually thought of as the number one macronutrient required to build muscle, evidence shows that your bulking protein requirements are lower than you might think.

Research has found evidence that around 1.3-1.8g of protein per kg of bodyweight is the highest threshold where protein intake seems to improve body composition during a bulk.

In other words, an 80kg person would need to eat between 104g - 144g of protein during their bulk to keep gaining muscle, far less than is usually recommended.

Fat intake should be kept moderate for proper hormonal balance.

Lift heavy and focus on a moderate rep-range

As the point of bulking is to pack on muscle, it’s important to lift heavy in a moderate rep range of about 8-12 reps per set.

Base your workouts around compound lifts like the squat and bench press, and add in assistance exercises to focus on particular muscle groups.

Emphasise steady progress in your lifting.

Avoid “dirty bulking” to avoid excess fat gain

“Dirty bulking” refers to eating junk food to bulk up. Not only is this bad for your health, but it also promotes greater fat gain, which makes your cutting phase harder. Try to avoid this common pitfall

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FitnessBlog

5 Best Fitness Blogs You Must Follow To Stay In Shape And Good Health

Fitness blog

1. Nerd Fitness

Nerd Fitness is one of the best fitness blogs out there. Steve Kamb is the founder of Nerd Fitness, and he is a walking inspiration! Take a look at the “About” page, and you will relate to Steve and his team instantly. The humor in the writing style also helps lift off all the pressure of the debilitating thoughts like, “I have to be fit,” “I have to lose weight,” “I have to eat healthy.” They also care about your lifestyle and want to help you get to your fitness goal at a steady pace. In Nerd Fitness, you will learn about different diets, exercises, how to improve your habits, and also get private coaching if you want to. You can also download the Nerd Fitness Coaching app to get regular help if you don’t find the time to read the blog.

2. Fit Bottomed Girls

Do you hate dieting but want to be fit? Girl, I have found the best fitness blog for you. Fit Bottomed Girls blog it is! Two friends, Jennipher Walters and Erin Whitehead, started this blog in 2008. They have inspired people all over the world to lead a healthy life – but with a different approach than the regular “eat healthily and exercise.” According to the blog, “the one thing that will never, ever change is the company’s mission to continue to let women (and men!) know that they are so much more than a stupid number on the scale.” In this blog, you will find everything you need to know about changing your lifestyle. It coaches you about the exercises and making the right food and lifestyle choices. It also has transformation stories of mommies and a podcast that’s going to open your eyes to a new world of how to be fit.

3. Summer Tomato

Summer Tomato is one of the go-to blogs for those who want to lose weight without putting too many restrictions on their diet. Created by Darya Rose, a Ph.D. in Neuroscience, it talks about how to control weight and live healthily, how to build better habits, and food and nutrition. It will help you stay fit and make better food choices.

4. Badass Fitness

If you are in the intermediate level of fitness and want to up your game, you’ve got to follow Badass Fitness. This blog is created by Shannon, who likes to be named “Little Drill Sergeant.” She is an ACE and AFAA certified fitness trainer and an ambassador for FitFluential and SweatPink. In this blog, you will find all about how to stay fit, information about nutrition, client transformation stories, and a lot of healthy food ideas.

5. IDEA Health & Fitness Association

IDEA is a health and fitness association, which helps fitness professionals improve and update their understanding of fitness. This blog is for those who are already experts in fitness. However, I highly recommend you giving this blog a read as you will get to know various aspects of fitness that will open your eyes and your mind.

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