headphone + music
you dont need to talk to anyone in the gym
who says u need to talk to anybody? put your headphones in and go train
plenty of videos online on what to do, could even watch a vid whilst in the gym
everybody starts somewhere, even arnie
Ask for Advice, do not be afraid. People doing gym are generally disciplined. First month try all the machines and do full body workout then search for muscular groups training.
watch youtube videos how to do exercises.
i know its a bit of an overcome if you are new. when i started i thought people look at me stupid vuz i was skinny af but it was all alright and there are other skinny guys too.
i watched so many fucking videos of exercises and food when i started and when i was not sure if i did my exercise right i asked the trainer.
i train in mcfit and i go alone too
See what your gym has in terms of machines and stuff and then look online for the exercises you can do.
i have seen such wierd shit done on gym you can fail by just doing something wrong trust me.
Go to the gym and lift weights.
Look up gym videos on youtube and learn the exercises and then find a good program or make one yourself. Dont be scared or anything just do ur thing and ppl wont care.
order 10 kg dumbel/just one you dont need 2/ to work out.After 3months buy 15 kg dumbel and start working out with that dumbel.After 6 months buy 20 kg dumbel and start working out.Also buy Stationary bicycle for cardio.Do it every day-20 minutes every day -start from the lowest level 1 and advance 1st month go from level 1 to level 3 2nd to 4th month-level 4,5th month to 8 th month level 5 to 6 and 9 to 12 month from level 7 to 8
Why do you want tp go to gym in the first place.
Just look videogides by Lobanjica
Nike Training Club, start with the basic collection and simply watch the videos before so you don't make a fool of yourself and can really make change.
Day 1 - Chest & Triceps
Day 2 - Back & Biceps
Day 3 - Leg & Shoulders
Day 4 - Chest & Triceps
Day 5 - Back & Biceps
Day 6 - Leg & Shoulders
Day 7 - Rest
4 days of abs (random days)
Ask if you want to know specific work outs
You can either hire a personal trainer or ask some guy to film you to check your form for compound excercises.
Same I can't go alone to a gym without knowledge
I guess literally just set a time and go, you don't have to do anything. Just go and stay there for a while and then do that every week. Eventually you'll get in the habit of going and then it won't be a struggle so you can work out without worrying about procrastinating or skipping a few days. It also helps if you have a personal trainer.
Just do it.
And you don't have to talk to other people in gym because everybody is (usually) focused on their own workout routine.
Watch Lobajica GYM videos and ez muscles in 2 days.
Many gyms offer one free training with personal trainer, thats a good start. For the rest - just headphones and start doing that. There will be no "better day to start" so dont wait for it.
look up a fullbody routine online, show it to a trainer at your gym and let him teach you how to properly do the exercises.
do that for a month or two and then start doing a split routine
Some gyms have a beginner workout plan that you can use. Look on youtube how to do some exercises. And music works for me (gives energy).
Maybe find a personal trainer?
start with swimming or running to get your body ready
Start with improving your core strength about 3-4 months. The time will depend on your body type. Then you will move on to the compound movements like squat, barbell bench press etc.
And keep in mind that working out is %60 about food, %20 sleep and only %20 about actual training.
Well for first week do some cardio and some core body exercises like plank push ups leg rises,then do an all around work out for first 2 weeks with machines like latpull down chest press to get your body and muscles start working better then set your goal u wanna lose weight?or u wanna bulk? u're skinny fat? also set a program I advice u workout 5-6 a week its better for health overall,if u want more advices feel free to msg me I'm also an introvert and im going alone and stuff like that and an Extra tip don't start by going heavy on lift machines try to do the exercises correct and when u do chest press on machine for example Squiz your chest
I like this rather productive thread on hltv, refreshing to see for once
Get to discover your body first, do some basic exercises like pushups, pullups, planks, get to know your abilities. When I 1st started I asked one of the gym staff for help, he gave me a whole program and teached me a lot about the form of the exercises I was doing, you can do the same. I was scared myself and it won't take you much until you rely on yourself.
If you are scared of Gym there are Apps with a "coach" for exercise at home. Push-ups etc with short tutorials. I start it after quitting gym (needed to drive over 1 hour to it). And it works well.
I believe for "newbs" it is better as to start in the gym. because you can learn to focus without pressure and you learn better what helps some muscle more.
*Speaking from experience(1 year of gym,very muscular and i was a little fat and had bad genetics when i started so u can trust me)*
1-being shy won't affect u going to a gym whatsoever, i dont know if Iceland has small gym's, but at least in Portugal there are a lot of big gyms and a lot of small gyms, so for you it will be much better to enter a small one because there won't be that many big dudes, u won't find many people from school and nobody will judge you so u can be chilled while exercising.
2-when u start in the gym you will feel like a quitter a lot, because if u have never entered a gym like myself, there will be many exhausting exercises and you won't like to put small weights while seeing everyone put much more than you so sometimes u will think about going home and quitting but you just need to overcome those feelings and be very strong in your mind.
3-always ask your gym worker/s about the plan and exercises and most importantly if u are doing them correctly because once u start growing muscle u will need a good posture or else u will get a bad shape like those big dudes that have their backs fucked up.
4-don't be afraid of anyone,especially in small gym's because everyone goes there to train and relax, so either u get headphones or just listen to ur gym's music like me ,just respect your gym rules and nobody will bother you and event though sometimes people are arrogant and like to comment your exercise postures(very rare but exists) just say thanks and don't mind it,just ignore it and go back to your world, your best friend in the gym is the gym worker/s, they are very supportive and never be afraid to ask them anything, they work for you because u pay their salary, they are almost always compreensive and respect you all the time.
5-start eating well, i don't know about you but i only started caring about nutrition in the 3th month and that's when i saw the biggest improvement's in my body, the nutrition is the most important thing about muscle growth. U are starting so u don't need to start fixing everyhting, just try to control it, for example try to eat more protein intakes,like meat,peanut butter,beans and carbs intakes,like rice,potatoes,bread, and avoid fat but not at 100% because if u don't want to be those super lean boy's u won't need such a restrictive diet, just try to reduce ,as an example, your daily candy's from 5 to 2 and then u will see ur fat being reduced and ur muscles growing fast,i won a lot of weight when i entered the gym because i got hungry much more often and im not fat, actually the opposite.
6-Never give up, 1 year is enough to get muscular, u just need to go to the gym at least 3 times a week and if u can't go one day,go the next one to compensate.
Sorry for the big testimony, nice weekend to you too tho
i just started 2 weeks ago. I'm starting out with Stronglifts 5x5 that's 3 times a week and after 1.5/2 month will change to another program that is 5 times a week. The first step of getting to the gym is definitely the hardest one. Don't give a fuck about others if you're skinny or whatever, everyone there will most likely be listening to music and they're just worried about themselves, not about others.
Maybe look for "starting strength programs" and go from there, but don't do them for more than 2 months. I think someone already linked you the Stronglifts 5x5 here already, it's very easy to follow and the workouts are pretty fast, just to get you in the routine. I downloaded a Stronglifts app for my phone so it keeps track of the lifts and weights, super simple. I hope you can get yourself to the gym. Like I said, the first step is the hardest, I put it off for sooo loong.
ask the staff, they will help you with what exercises you have to do and how to properly do them.
and even if u dont listen music u dont need to talk to other people, maybe just to ask them how many sets they have left in a machine u want to use
gym its shit . better start muai tai or mma . its more fun and healthy
first step is to forget about ence
i was in the same situation. i understand youre afraid, but it's not that big of a deal, you need to overcome your fear!
I would recommend you one simple thing, create the habit first. Dont set goals, just go to feel yourself, work a lil bit and get used to going to the place where you train. After a while set some realistic goals and up your level one step at a time. No brain no gain, fuck pain. Enjoy.
I remember my first time, scared as fuck! i was looking like a stick and had no fucking idea what to do, i had 0 confidence but knew i had to do smth with my body. 190cm 70 kg perhaps! Everything is always harder in the beginning, there is soo much info out there on yt these days soo just look around, some machines is idiotproof soo its fine, just go there check the machines out try to learn a excersise from yt everyday and do it in the gym, just see what works for you! But remember once you keep going a couple times a week it will become a routine for you and you will pretty much auto do it, you will feel alot better!
dont go when its packed no1 likes it even the most confident tanner from highschool
First time, I legit spent 2 hours on the treadmill caus I was too scared to do anything else. Everytime I went, I tried something new and got further to the back of the gym as time went on. People are your friends btw, just don't interrupt when they are in the middle of something.
Headphones and yeah that's it. Watch YouTube, ask some blokes in the gym and train hard. We'd rather see skinny guys in the gym trying than not going
Pay for a personal trainer for atleast one month if youre shy. After youre more confident it will be easy to go alone.
If you're not fakeflagging, I think you should be able to find someone to work out with. A lot of people in Iceland work out.
I totally get your social anxiety. I have it myself, even though I've been working out for many years.
But there are SO many personal fitness instructors on instagram and facebot. Just look it up and they'll provide you with nutrition planning and some exercises and they'll be there with you, working out so you'll not only learn which exercises to do (as i.e. you just look at youtube videos), but also how they're supposed to feel, and when too much is too much. Youtube can't teach you everything.
just do it, the faster u get over it the better it is. i was like 1 year telling myself damn i will go gym good diet get shredded and then 1 year later i still not doing it. but finally did it last winter and went to the gym.
Listen to nike and just do it. Set a date and go for it!
I would do glutes, abs, hamstrings if I could start over as a beginner. If you’re a gamer who sits all day these exercises will help postural problems which you’ve developed as a gAmEr and will be a good foundation before you try the “harder” workouts.
-Just wear earphones and start working out.
-Ask the instructors on what to lift and lifting techniques. Or just watch it online.
-Start with lightweights. You don't wanna feature in the next episode of Gym Fails trying to take on those heavy weights early on. Know your limit.
-Always stretch. Dont go right into it. Stretch, do some HIIT to get your muscles going. I personally do two sets of: 15x pushups, 10x pullups, 20x squats 20x crunches befoer I hit the weights.
-Do atleast 1 hour of Lifting + HIIT atleast 3 times a week.
-Target one muscle group per day- Chest, Back, Shoulder, Arms and Legs. Go into compound body workout once you get the hang of it and you can push yourself.
Don't give up :)
Use headphones and focus on workout and results. Should help you to start :)