You Don't Dislike Exercising, You're Just Approaching It Incorrectly!
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Chapter 1: From Reluctance to Enjoyment
I used to dread my visits to the gym. Although I was never in terrible shape—having always been active and fond of running since childhood—I didn’t genuinely enjoy working out. My love for running stemmed from participating in activities like hiking and biking. However, after joining the military, I began to experience chronic knee inflammation, which forced me to take a break from running. This left me in a peculiar situation where I couldn’t run, yet I disliked engaging in other types of exercise.
When the Army revamped its physical training test, now known as the ACFT, I found a fresh objective to strive for. This new test emphasized weightlifting, explosive cardio, and other gym-related activities. Gone were the days of being a lean 6'1" at 140 lbs who easily maxed the old PT test. I welcomed this new challenge, initially aiming just to pass the ACFT, but eventually setting my sights on acing it. I transformed my disdain for the gym into a passion for it, now feeling upset on days I miss a workout. While I often refer to "going to the gym," it encompasses all forms of exercise. My transition from running to gym workouts can provide insights that apply universally to anyone's fitness journey. Here’s what I discovered along the way.
Make It Simple
A consistent theme throughout this guide is the importance of simplicity. Many individuals feel daunted by the gym due to a lack of knowledge about exercises, their purposes, or the overall difficulty of starting. However, this is a hurdle everyone must overcome. No one walks into a gym for the first time fully equipped with knowledge and skill. Personally, when I began, I struggled to bench press 100 lbs and had poor deadlift form. Even now, I still find myself experimenting with unfamiliar machines, sometimes looking foolish for several minutes. The key takeaway is that 99% of gym-goers are focused on self-improvement and are generally supportive; there are always a few exceptions, but that’s just life.
Get a Convenient Gym Location
This is essentially Step 1. If you have the space and budget, setting up a home gym might be an option. For many, however, this isn’t feasible. If you prefer calisthenics, you might only need some basic equipment like a barbell, weights, a pull-up bar, and a yoga mat. For those aiming for muscle mass and physique, a gym membership is often necessary due to the specialized equipment required.
If your gym is a 30-minute drive away, you're less likely to commit to regular visits. Personally, I aim for a maximum 15-minute commute, which I usually achieve. If a gym isn't nearby, consider investing in home workout equipment. The closer your gym is, the easier it is to make the mental decision to go, especially on busy days when time is tight.
Stay Focused While Working Out
Having a dedicated workout environment—whether at home or in a gym—is crucial. When you work out at home, distractions abound, which can shorten your workout. A gym helps eliminate these distractions, allowing you to focus solely on your exercise routine. This means a 30-minute workout translates to 30 minutes of actual training rather than wasted time.
Set Goals and Make a Plan
Simply planning to "go to the gym" without a clear objective can lead to frustration. Establish specific goals—whether it’s weight loss, muscle gain, or overall health—and create a plan to achieve them. This often involves developing a workout routine tailored to your objectives. Research exercises that align with your goals and learn the proper techniques. While you should question everything you read online, numerous reliable resources can guide you in developing effective routines.
Documenting your intended exercises and their repetitions is beneficial. Keeping track of your previous maximums and setting targets for improvement is vital. Establishing goals is a fundamental aspect of success; without them, you may struggle to stay motivated. Even small milestones matter—if you did two pull-ups last week, aim for three this week. Your progress may seem incremental, but over time, those small victories add up, and you may surprise yourself with how far you’ve come.
Invest in the Right Equipment
If you're serious about your fitness journey, while not essential, having the right gear can be beneficial. A quality gym bag allows you to keep all your essentials ready to go at all times. Fitness trackers and smartwatches are also helpful tools. I find that a good pair of headphones enhances my gym experience, enabling me to listen to music while staying connected to my smartwatch for tracking workouts, heart rate, and calories burned.
Nutrition and Supplements
Lastly, incorporating supplements and pre-workout drinks can enhance your performance. Pre-workout mixes, available at various retailers, provide an energy boost that can elevate your workout experience. I use it before every session to get energized and improve my stamina.
Diet is another extensive topic, but generally, if you aim to build muscle, ensure you’re consuming more calories than you burn. Conversely, if weight loss is your goal, create a calorie deficit.
Chapter 2: Embrace Your Fitness Journey
Embracing fitness doesn’t have to be a struggle. By understanding your needs and making adjustments to your routine, you can foster a more enjoyable experience.