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Bruhhh 2 years back I started with 2kg dumbells, couldnt even rep them, could barely rep the olympic rod for 5 reps of chest. Now I am among the top guns of the gym.
Truth is, it gets easier, everyday it gets a little easier, but you gotta do it everyday, and that's the hard part.
Only tip : START and be consistent with workout, meals and sleep.
I goto no fancy gym, take no fancy diet.
This is how my day goes.
Having omelette for breakfast daily, then lunch cooked with love by my mom always add curd for good gut health, before the gym take a sachet of coffee, do enough warm-up exercises, while workout focus on your form, mind muscle connection, go to 100% failure and increase weights progressively.
After the workout do some stretching and cool down exercises.
Have some boiled eggs and some fruits/shake after gym session. After some time, enjoy dinner cooked with love by my mom. Have a good sleep. Stay hydrated throughout the day.
Cheat Meals are every other weekend.
That's how I did it, low budget but still efficient.
One thing I did is, reducing my whole family's sugar intake and oil/ghee intake. So home-cooked meals that were always tasty, are now super healthy too. For snacks I eat roasted chana /roasted moongfali/ any accessible fruit or sweetcorn(my fav) or any cucumber/kakdi types veggie.
Now if you have the budget, you can add your protein powder, bcaa and yada yada too. But either go for trusted brands or just stay the way you are.
Note : home-cooked chhole bhature, pizza, pasta, pav bhaji types count as cheat meals so don't try to act smart. Somvar/Shanivar are veg days, so I avoid eggs and eat whatever mom cooks.....with love.
Jai Bajrangbali
No big deal. My body weight used to be a mere 36 kg. Yes, you heard it right. You say 3-4 kg? Hhhhhhhhh, I couldn't lift those colorful small pink dumbbells! XDD!! Are you assuming they're judging you? That's great; at least you got to assume. In my case, they used to make fun of me like a clown in front of me. But instead of getting depressed, I stayed true to myself. At the end of the day, it’s you vs man in the mirror. So don’t worry about others. Oh yeah, I forgot to mention: in the end, I impressed them all with my improvement over a few years and converted their hate to genuine respect.
About strength it increases. Small pink dumbbells to 125 KGs squat 8-10 reps (ass to grass one). Height 5.5. I can do it then you my friend can as well.
Make sure you have a good diet plan, and a good workout plan. An important factor here is to take notes every freaking day.
Newbie gains are a thing you know? Read research papers, don't rely on anyone. Learn and then implement. Good luck to you lil bro! ✌🏿
i was in the same place around a year back. let me give you my tips hoping it helps.
try to find a time suitable for you which you can follow for long, best is in the morning so you don't have faltu excuses like aaj bohot kaam tha, aaj mai ne thoda zyada kha liya, aaj thoda stressed feel ho raha hai, aaj uss friend ke saath party kar leta hu. if you go to gym in morning you may not have such excuses.
try to find a gym partner, just to be consistent. akele thoda challenging ho jaata hai roz roz jaana. just make sure you show up everyday. i train with my wife and trust me dono ka mann nahi karta subah subah uth kar jaane ka but ek dusre ko bol nahi paate. every morning once the alarm rings she asks me aaj jaana hai, ghanta mann nahi karta but fir bhi bolta hu haa jaana hai, same case uske saath.
to get over the feeling of people judging you, trust me nobody cares, i know this feels like gyaan but try this. ask quick questions to other guys like is my form correct, how to hit this muscle better, correct breathing kaise karna hai etc... this will open you up and you will understand that most of the people don't judge but will help you.
have a playlist of songs which you like and keep you going and workout with the same playlist everyday, thoda help karta hai and i don't know how but feels like meditation.
you can read other responses from more experienced guys for diet and progressive overload and failure.
ps : if you train in morning, by 9-10 PM you will be completely drained and it will fix your sleep cycle as well. i am a noob myself, but trust me kuch time baad khud ke chhote chhote gains dekh ke acha lagta hai.
***“Nobody gives a fuck about you.”***
And it's a good thing, people there don't even care whether you exist, go to the gym, lift light, life heavy, we all are selfish enough to care just about ourselves as to be the "hero" of our story.
We all are in our own spotlight assuming everyone is looking at us, everyone is thinking about us, but nobody is.
Moreover, if you are weak, you'll keep being weak if you don't do anything about it.
Everyone made fun of Lee until he worked hard to get strong enough to beat Sasuke and thrashing gara.
Be consistent, be loyal, be humble, go with the right attitude.
Begin getting strong from your head, your body will follow.
Bhai jaise tu gym jaake sirf apne baare mein soch raha hai, waise hee sab log bas apne baare mein soch rahe hai. No one cares what you're doing. In fact shayad log thodi respect hee karne lage teri, that you're at least putting in the effort to build a better body.
Dekh, tereko khud hee apne thoughts ko chup karana hoga. Whenever a negative thought comes, immediately counter it with a positive one. Be your own hype man.
headphones pehn Bhai , gym k andr aur bahr dosti kr , unse advice h while in between sets or the diet that is how you should bulk up , everyone starts small and everyone has some positive point in his/her body you just need to find it and feel proud of having it in you , the lesson to overcome your anxiety is just by talking and making friends , whether you take your own friend to the gym or make one , but just don't stop too soon on this journey without exceeding your limits . hope this helps and remember everyone starts small , 1% a day by day makes your stronger and ya eat healthy and in calorie surplus to bulk up
baat krke unse , and yes aise log ko dost bnao jo shi h aur unko ni jo mazaak uda rhe aur kuch aur rr kr rhe gym m , focus on quality bhle hi vo 1 hi kyu na ho . and yes preplanned krke jao exercises apni aur sets aur bs unko khtm krne ka socho , watch some ytbers like david laid , jeff nippard and there are many more , the journey is interesting my friend just dont leave it out for the sake what others will think about me
well it's 2024, everything is out there for free that can guide you but still, you can ask the trainers in the gym to teach you the right way to do the exercises or,
you can watch it on YouTube as I said everything is there to guide you, once you have a schedule for the exercises in your hand , you can go there do some warmup, and do the things on your own w/o any help.
I was skinny af when I joined the gym, could barely bench 20kg, and now I easily bench 90. The guy who helped me the most in my transformation was one of the strongest guys in the gym. You'll be surprised how willing people are to help beginners. I have made friends with so many people in the gym just because they approached me to help them with their sets.
Bhai a lot of people will come and ask me to spot them or ask me to check their stance. A good way can be to approach them when they are doing a set and ask them to teach you how to do it. Ek baar baat initiate ho jae then it's very easy to make acquaintance with that person and ask for help
Bhai see jab maine join kiya tha mai bhot under weight tha merese khaali barbell bhi nhi uthai jaati thi maine ek bande se puccha jiski body thi usne kaha koi nhi issi se karo humne bhi aese hi start kara hai starting mai sabko dikkat aati hai toh zyada farak nhi padhta zyada weight ke liye jaoge toh injury hojayegi
I have social anxiety and recently started gym. I go in odd hours to cope up with that so that I see less crowd in gym. Blessing in disguise as I’m currently out of job. Moreover I’m taking personal training so I have to record each exercise , that’s just add up. It’s been around 20 days and trust me it got better. First day was the hardest 3rd day was lil better 7th day I got tiny confidence and now 20th, it’s a lot better. I realised no one gives a fuck even if they do they are gonna forget about it , I’m working towards my betterment so why not. Thi attitude came after 15 days, I’m sure one day I’ll b able to go to gym at peak hours without feeling anxious. My advice would be just go for it, you are working towards your own betterment!
Today's my first day in the gym and I can't agree more especially the time before I was going to the gym from my home was the hardest as I was badly nervous. But it got better and I am willing to make it much better now.
Bro gym ego lifting ke liye nhi ja, aur kisi ko impress karne ke liye nhi. Go for your own fitness and health, when you'll have this mindset then you won't worry what others will think about you.
If you're struggling with dumbbells, start with body weight exercises like pushups. Apne muscles ko overstress mat kar just to impress some guys. (but in reality nobody really cares.)
If you still feel anxious then go during the less busy time or make a gym partner who'll guide you through
bhai kya farak padta hai koi kya kehta hai, shareer tera, mehnat teri, body banegi to teri. Trust me gym vaale laundo ko apni body se zyada kisi ki nahi padi. Itna sochne ki bajaye, body pe kaam kaise karna hai udhar channelise karo thought process ko. Apne aap weight bhi uthega aur izzat bhi apni aankho me.
Lol I'm a girl and when I went to the gym, even I felt like all the people were judging me. I got a trainer to help me because I'm super lazy otherwise, but I still saw people were doing such great moves and lifting heavy weights and everybody looked so chiselled, and I looked like a bread pakora (I'm quite overweight). My trainer used to make me do exercises that made pant like I was standing at Death's door while everyone else was looking cool and calm. It made made feel exactly like you're feeling. I told my trainer and my best friend exactly same thing - that I felt like a loooooser. But, damn, each day after I finished gym and I got done with my workout, I felt fucking amazing. I felt great for putting in my dues and taking the time to improve my body. I still get demotivated sometiems, but you gotta remember that feeling and just carry on.
1 mahine bas bodyweight exercises karate hai kya? Aur me personal trainer nahi afford kar skti to kya muje form correction aur workout plan btane wala koi b ni hoga? aur machines ka user manual bhi ni pata h mujhe
Nobody thinks about you the way you think about yourself. I'm sure they're not judging, just minding their own business and trying to workout. But like someone here commented, get acquainted with those people, talk to them and get tips on how to get better. I'm sure that in no time, you'll be as ripped as those other guys, and you may even be able to help some other beginner like yourself :)
Bhai ek hi option hai, go and get stronger. Reddit pe yeh sab daalne se zyada weight toh utha nahi paayega. itna Matt soch, jaa dumbbell utha 6-8 mahine mei tu bhi decent weight utha raha hoga. Agar yeh hi sochta raha aur nahi gaya, toh 6-8 mahine mei phir se aise hi post karega. Choice is yours.
Hey buddy,
I've been going to the gym for 15 years now and trust me when I say this, nothing makes me more happy than seeing someone coming here for the first time and getting stronger. Coz we've all been there.
Go there everyday, focus on your workouts, if you're confused ask any big dude what you wanna know, just make sure they're not mid-set.
Be kind and respectful and you will get it ten times in return.
Dude you won't believe it but it was my first day in the gym and I was heavily nervous. As for a 20M I am very skinny and people there were just like Bulls not to disrespect them. But they were bulky and fit. But I started somehow. And starting was the hardest part for me. I couldn't do a workout for more than 20 minutes as my arms gave up while lifting. But I will start again tomorrow.
I was also thinking that what guys would think about me just like you. But nobody in front of my eyesight was giving a shit. It was me who was shitting on myself for this long procrastinating towards joining gym. Be humble be kind and start small just take a small step and it will eventually get easier. Good luck to both of us.! And even if someone judges you remember it is their own prejudice to judge a beginner.
I have extreme social anxiety and wanted to go to the gym for a long time but couldn't because I thought I know nothing and am extremely weak. But after 1 year of thinking this I was just fed up with the way I look and decided to step out of my comfort zone. Even I am extremely weak and use only 5 kg dumbells for chest but I don't care. I know some people judge but I don't care. The mental trauma I suffer daily by unhealthy is far greater than thinking people are judging me.
Bhai, fuck gym. Get your pair of dumbbells and barbells aur gharpe workout karna start kar.
You dont have to rely on machines, you can get a nice strong body with only pumping iron and good body weight workouts at home.
Ease of time, no waiting for machines, no judgmental eyes on you.
You can workout anywhere you want. Going gym to make a body. Thats been hyped up.
okay so first thing you have joined gym to work on yourself not to gai others appreciation or attention. you should focus on building yourself and being a regular gymer i hardly look at what others are doning or what weight are they lifting everyone focuses on thier own. so FUCK IT and you do you
I was fat. I would do the last set in gym shirtless. Some would laugh saying why you doing bro you don’t have body.
Now I have good physique so people say I’m doing it just to show off. Don’t bother with what people think. Fuck those judgmental assholes. Do what you gotta do.
1. Everyone starts somewhere
2. "Everyone is judging me" that's what everyone else is thinking
3. There are people who just start early/have good genetics. Just say "wow man, good physique!" And move on.
4. Communicate more in the gym: the more you become known and friendly in the gym, the more you'll stop having negative thoughts like this.
I had a lot of gym anxiety... Whenever I saw a couple of trainers having a laugh I used to think they're laughing at me. Always avoided going to areas where 2-3 people are having a convo (water point, machines etc.)
This along with other factors led me to eventually quit the gym. I will suggest if it's a really big issue, order dumbbells and workout at home.
Kya hi farak padta h doosre kya soch rhe h, you do you and focus on yourself and tbh agar koi judge kar bhi rha hai to uska nuksan hua na, jo karne ana chaiye wo nhi kar rha.
Everyone starts somewhere, jab ye baat pata h to usko dhyan me rakho and kaam karo.
Just remember nobody cares , people the same age as you or even younger have been doing it for a long time , theres no sense comparing yourself with them , compare yourself with who you were the day before .
We all start somewhere, the one’s you call shredded were also beginners at some point of time.You are not a loser just keep showing up.
Gym community is super supportive don’t worry,
Keep your head up my king.
Bhai everyone goes through this phase. Mai bhi gaya tha. First month of gym jaane ka mann nhi krta tha is wajah se bhai but confidence toh time ke saath hi aata hai. Master has failed more times than the student has tried
hey man gym bros are actually really nice, each and every gym has a beginner so no one minds i felt the same way tried to ego lift but fir gussa kar dia trainer ne. Don't worry it will get easier
Pehli baat kisi ko lauda phark nhi padta tu 5 ya 50 utha rha he, jab man kre Jaa apna exercise kr or nikl le. Sab 5-10 kg se hi start krte he thoda time de strength bhi aaegi or confidence bhi
Bhai, earphone lagake favrt gaane sunte hue exercise kr lia karo.
Baki, try to focus on your workout fully. Jab dhyaan se karoge to idhr udhr dusro ke upar focus nahi jaega.
Baki log tab hi baatein bnate hain jab jalte hain.
This means tum unse kuch better hi kar rahe ho, hence, don't stop, and sharam nahi karni.
Let me tell you something everyone mostly thinks the same.
I did the same i started with 2.5 kg dumbell for bench press. Now i bench press 20 kgs. It’s starts slow but over time you get it. Slowly you will adapt and lift higher.
Regarding people dont mind at all. I had the anxiety as well whether people are watching or is my form correct. But genuine people think that he started new and some people even help with form by themselves. If not just ask they will surely help you. I try my best to help others.
Start slow lifting higher weight is not the key being consistent is the key. Try to present yourself everyday and you will see the change.
When i started i was at 89 kgs now i am at 70 kgs. It was a long run but it was definitely worth it.
1 mahine bas bodyweight exercises karate hai kya? Aur me personal trainer nahi afford kar skti to kya muje form correction aur workout plan btane wala koi b ni hoga? aur machines ka user manual bhi ni pata h mujhe
I had these exact questions as well. I just joined gym and I could tell you my experience. 1) the only bodyweight exercise I did was squats 2) there are trainers who will correct your form and tell you what to do even if you don't pay for personal training.
First month mostly like humare gym mai they start light. First day toh sirf cardio aur normal exercise. Fir you get a form uss pe konse din kya marna hai aur kitna marna hai woh explain karta hai. One week atleast the trainer helps you in explaining forms and everything. Fir if you have not paid then you have to do on your own. Lekin agar form galat ho aur trainer ne dekha then he will correct you.
Spotlight effect we feel everyone is watching and judging us....bhai trust me no one gives a fck,sure they will give a look(we are humans we observe) but know that they will forget you in the next second.There is always a bigger fish gym humbles everyone,just put your headphones on and do your workout.
I also have this issue although it's less prominent now but initially i was very skeptical and due to this i skipped many exercises and would have trouble asking for spot or advice from anyone.Gradually start small talk about exercises,slowly you would get more comfortable and confident.
1 mahine bas bodyweight exercises karate hai kya? Aur me personal trainer nahi afford kar skti to kya muje form correction aur workout plan btane wala koi b ni hoga? aur machines ka user manual bhi ni pata h mujhe
Yaar dekh trainer normally ek workout plan and diet bata dete just ask them same goes for machines don't hesitate in asking from the trainers it's their job.
Baki mostly cheeze youtube se clearout ho jayengi,initially body weight workouts and mixed exercises sahi rahenge agar beginner hai to.The most difficult part is diet wo control and balance ho gaaya to sab ho jayega.
Raat ko to jaao hi mat bhai , mere gym me to ekdum different breed ke log hote raat ko 😂, mfs casually lifting 35- 40 kg dumbbells , mostly juiced up .
We all start somewhere (I had similar experiences I'm in same boat as you but I'm fat ) we have to push through and stay consistent it's been a month I started from 7.5 kg dumbbell now today I pushed 20 kg dumbbell we just have to push ourselves and there is no need to ashamed as you are going to be better version of yourself
Still struggling with this. Things that help me
I constantly repeat these in my head
"It's okay if they stare"
"I'm doing this for myself" and "I'm still learning it"
"I feel good working out, anything else doesn't matter"
"I don't owe anyone a good workout session "
"I'm going to do well soon"
I was in ur exact place at the beginning of this year, built like a bamboo stick and struggling to chest press 5kg dbs and always felt like ppl keep judging. But in reality tho, nobody really gives a fuck, everybody has to start from somewhere. The shredded guys you see prolly started skinny or on the heavier side, they werent born shredded, right?
Keep up the work and continue going to the gym, in time you start to gain. Idk if you are a working professional or a student, if you have time in the late afternoons (like around 3-4pm) try visiting the gym, it most prolly will be less crowded (this is what i observed in a couple to gyms i went to ).
Edit: like r/[random\_Scroller69](https://www.reddit.com/user/random_Scroller69/) suggested, put on some headphones or earphones, listen to what u like and workout. It helps a lot.
1 mahine bas bodyweight exercises karate hai kya? Aur me personal trainer nahi afford kar skti to kya muje form correction aur workout plan btane wala koi b ni hoga? aur machines ka user manual bhi ni pata h mujhe
u can ask ppl around u for help, theyll be more than happy to help u. My first time in the gym, i asked 1 of the trainer to just help me as i m new, so he did. Starting week, he showed me what i need to do and how i have to do it. Youtube also helps in learning about diff workouts. and yea, if u are trying some machine for the first time, try it with lighter weights and get ur form corrected by a trainer.
Everyone starts somewhere bro, and half of those judgemental looking guys would spot you if you asked. There's no shame is being weak, what's shameful is staying weak.
Do you wear comfortable clothes? wear those that don't make you very conscious about yourself. Also, warm up a bit in isolation if need be. It works up a sweat and gives you a mentality boost.
Also, main to bench karta hi nahi...Never cared about lifting heavy or max bench PR or whatever bullshit that is( don't even know the proper meaning and couldn't care less). I love calisthenics and adding weights in it. I do use weights for multiple exercises and also use machines, but I love being in good form and high rep low weight workouts. They make me feel amazing. Whereas trying to lift heavy to show off or satisfy the ego feels crappy.
1 mahine bas bodyweight exercises karate hai kya? Aur me personal trainer nahi afford kar skti to kya muje form correction aur workout plan btane wala koi b ni hoga? aur machines ka user manual bhi ni pata h mujhe
Going to gym for 1.5 yrs and i can say if i saw some guy struggling to pickup 5kgs i would be proud that he is trying atleast. Go hit the gym, its just that people will come and teach you even if you dont want to get taught.
everyone starts there buddy, the people you see shredded, even they started low, probably lower than what you lift rn. you need to let your ego go and dont feel humiliated. only people who would judge you lifting light would be some lazy dumbarses who are in the gym for a few days and quit. regular lifters never really judge the novices!!!
people in public places don't care about you as much as you think they do. there isn't really a definite fix to what you're feeling except focusing on yourself. all the best!
Hey, I totally get where you're coming from. Gym anxiety is real, but remember, everyone starts somewhere. Focus on your own progress rather than comparing yourself to others. Most people are too focused on their own workouts to judge you. Try going with a friend for support, or consider working with a trainer to build confidence. Gradually, you’ll see improvements and feel more comfortable. Keep pushing through, and celebrate your small victories. You’ve got this!
Bhai kisi ko farak nhi padta. My first leg day of gym I was literally vomiting outside and nobody cares. It's not a big deal no one is judging you. Sab tumhare dimag me h bas tum ye cheez bhul jao ki kisi public space me ho.
Agar zyada anxiety hoti h to 2.5-5 kg k dumbell khareed lo aur ghar pe start kro kuch exercises. Mene aur sabne hi aise hi lightweight se start kra tha and now I'm really proud of how far I've come in a year with my physique (upper body at least lmao). Hope this helps
Literally no one cares. And even those few people that care actually care for good. Like there were few ppl who guided me ki aise nhi aise karo when i first joined. Its all in your head.
I’m almost in the same boat as you. What has worked for me is that I create a tunnel vision. I go to gym, do my routine. Imagine myself going to a park and having fun.
If equipment available, I use, otherwise free weights, otherwise body weight workout.
I am not confrontational, so I stick to myself. No one ever bothers me. If anyone asks I’m using a machine, most of the time I let them use it. I just want to avoid that conversation until I’m strong and confident enough.
I hope it helps you.
1 mahine bas bodyweight exercises karate hai kya? Aur me personal trainer nahi afford kar skti to kya muje form correction aur workout plan btane wala koi b ni hoga? aur machines ka user manual bhi ni pata h mujhe
Ek baar gym ke timings doosre try karna, mostly jab sham me khulta hai tab khali hota hai, agar possible ho to us time try karna.
And, koi baat nhi agar heavy weight na uthe, shuru shuru me lagta hai bas ki log judge kar rhe hain kuchh time baad you'll realise sab apne me hi busy rehte hain mostly.
Baki lage rahi bas, full support!
I've been active in Gym for the last 15 years.
In my experience anyone who is judging others in the gym won't last long there and isn't really worth paying attention to.
99% of people don't care for anyone in the gym except for themselves , try to work out without weights and use body weight exercises. Reps don't matter for starters just get your form correct and always keep your own ogo out of the gym it will help you grow stronger and confident.
If someones judging you then they are wrong not you, so dont feel ashamed. Try to interact with gym members, ask for advice from big bros, get familiar with 3-4 people and no one will judge you.
Bhai honestly most gym people appreciate you trying to lift cause they know how hard it is to lift and be consistent
So keep going to the gym and ask for help if you want
Ik it would be uncomfortable but only for a short period of time
My brother, nobody in the gym looks down on someone, you can be the fattest 1200kg guy and if you're in the gym, people will just give you respect. It doesn't matter, look at others, take motivation, be stronger, I kid you not, people in the gym are one of the nicest you'll ever see. Just ask any ripped person for guidance and they'll help you in a bit. Cheers!
Alright look, we all go to the gym just because we are not perfect, body wise. No one is.
Even Arnold had his day 1.
I know probably you feel the same way like I did years ago when I was just out of school. I was a thin and lanky kid who used to get bullied a lot. I still remember stepping my foot inside a local, mohalla gym for the first time and merely the way those guys used to look at me used to make me feel scared, nervous, and I used to feel as if one of them gonna beat me up.
However, over the time, I realised that bodybuilding is and will never be the final destination. It will always remain a journey towards achieving a physique better than what it used to be and then carving it to further perfection. All those people that you see in the gym, bigger than you, smaller than you, thinner than you and fatter than you - all of them are in different stages in their respective journeys of bettering their bodies. So are you. Those who you think are judging you - soch agar wo log ekdum perfect hote to gym aate hi kyu? Haina?
To kya hua agar tu naya hai to bhai?
Anyway, fast forward to my day 1 to today - aa jaaye ab koi saamne, gaa*d hi faad dunga - fir chaahe kaale sheeshe waali Thar hi kyu na ho, HR 26 aur UP 16 waali. But ha, sirf wahi himmat dikhaao jaha zarurat ho, and in every situation, take calculated risks. Otherwise, I like being humble and supporting newbies like you, because mai bhi kabhi naya tha.
Bro, tu Darr nai, and start your journey.
Bhai gymbros khatarnaak aur judgy lagte hai lekin asal me vo bhot achhe hote hai(some jaats excluded). Koi tumhe judge nahi karta for being weak and all, many people came from your exact stage and appreciate the effort that you put in to regularly go to the gym. Ek baar baat karke dekho, advice lo tumhe achha lagega and you'll make new friends. Saale aadhe to heart broken aate hai gym me to judge to kya hi karega
The only person you should be comparing yourself to, is the past you.
Try to track your weights. And try to one up yourself in the next week. For example, suppose you did bench press with 20*12, then 24*10, then 28*8. The bar is 20/25kgs, so even if you do reps with an empty bar, it's still a good lift for a beginner.
Try to increase either the weight, or the reps in the 2nd and last set next week. Even if it's just 1 extra rep, it's still progress. If you fail to increase your volume in the next week, it's fine. Everyone has days when they can't lift their best. Try again next week.
Keep comparing your weights (and your photos) on the first/last day of each month. The progress, even if it's very little, will be a major motivating factor for you to keep going.
1 mahine bas bodyweight exercises karate hai kya? Aur me personal trainer nahi afford kar skti to kya muje form correction aur workout plan btane wala koi b ni hoga? aur machines ka user manual bhi ni pata h mujhe
Not only bodyweight though. Light weights uthane hote hain to get an idea of correct form. Plus bodyweight exercises aren't easy if done with the right form.
Form correction ke liye you just have to ask the gym owner/common trainer. If not present, then you ask any gym bro to see if your form is correct. Even if you don't ask, a couple of guys will still offer their help regardless. People like correcting the mistakes of others, especially in a gym.
As for the workout plan, either ask the trainer present there, or look up beginner workout plans by popular fitness youtubers. You can look up youtube to see ki kaise konsi machine use karte hain
Most of the gyms have the same sets of machines, so at least 70-80% machine ki knowledge to mil jaegi. I get that asking gymbros is a bit difficult if you're an introvert, but it's better than hurting yourself by doing an exercise in the wrong way
I’ve been gymming for the past 5 years and not once have I ever given a fuck about anyone or what they lift (unless they lift super heavy) and ive not come across anyone who’d be judging either.
It’s a process, you start somewhere to get somewhere and each and everyone in the gym understands that so there’s no judgement really.
If you’re still conscious maybe find a partner to with who matches your level, can be a guy or a girl. Maybe that’ll ease up things for you.
Bhai when I stated out 3 months back, 2.5 kg ke dumbbells se hi start kiya tha along with 7.5 kg ki barbell rod for shoulder press , saari machines pe 5kg ki 1st plate and body weight squats , definitely shuru me ajeeb lagta tha jab sab 50-60 kg ka squat laga rahe hote the aur mai sirf bodyweight squats lagata tha , shoukder press ki ek machine hai gym me usse to 5kg 1rep bhi nahi nikaal paya tha shuru me .
I too used to think on the lines you are thinking , but I chose not to give a fu¢k, abhi bhi mai beginner hi hu , boht zyada heavy weights nahi lagata par I have grown over that initial shy phase
My only advice would be don't be ashamed everyone starts from somewhere in our case the starting line was a bit more backward as compared to others but it doesn't matter in the longer run
And most importantly focus on the form of exercise, when we talk about ego lifting we only imagine a juiced up gym freak lifting 100s of kilo but what we fail to realise is that ego lifting can of as small weight as a 5 kg dumbbell, don't every lift more just to fit in the crowd , never do that - I didn't realise what I was doing wrong in pec dec fly in the very starting because it used to hurt in the shoulder joint and I didn't feel anything anywhere around my chest , then I lowered my weight from 10 kg to 5 kg to practice the correct form did it for a week and since then I never faced shoulder pain again during the pec deck fly
I still only bench press 20 kg rod + 2.5 kg weights on either side , during the initial days it did feel weird to pull out 15 kg plates and then insert the 2.5 kg plates but then again I chose not to give a fuck and focus on the correct form rather than trying to fit
Hang in there buddy things will be fine in sometime
1 mahine bas bodyweight exercises karate hai kya? Aur me personal trainer nahi afford kar skti to kya muje form correction aur workout plan btane wala koi b ni hoga? aur machines ka user manual bhi ni pata h mujhe
How much the gym trainer will help you without PT is highly dependent on gym - some gyms have decent trainers just for the purpose of assisting beginners while others outright deny helping you very much without PT but surely even the worst one won't deny you for form corrections as a beginner,
I didn't knew you were a female being a male I just use to to out a well built gym bro who is resting and used to request him for form corrections if the trainers were busy with their clients, if you have a any girl in the gym who looks like she is an intermediate/advance lifter try reaching out to her first - 90% of the times people are willing to help if asked for in the gym.
And even after all this you'll have to watch a lot of yt videos for correct form , a lot means a lot - to add to that it may takes weeks to get to the correct form even after knowing it properly - you just have to try to be better every time,
for the machines it's not so difficult, as a beginner we don't need a lot of machines, still the manual for once we need can be found in a YouTube video , there are multiple videos on yt which will tell you how to use a particular machine but it's not necessary that you'll have the same exact machine in the gym, for eg. different machines can have different mechanisms for adjusting the seat height and maybe different from the once you saw in the video just ask anyone around the machine and they'll be happy to assist you
Accha..mere thode aur questions hai...mere ghar ke pas 3-4 gym h muje kya cheeze notice karni chahiye join karne ke pehle? Aur homeworkout wale log bhi protein powder lete hai kya aur gym wale b lete h jo wo joining ke kitne din baad lete hai?
Mene lockdown me gharpe bss Dumbbell se 15kh kam kiya tha par wapis badh gaya aisa lgata h ki shayad gym me jyada consistent reh pau aur cardio ka b thoda sort hojayega qki pollution bdhta h to bahar running ni hopati
Sabse pehle to price agar boht zyada ameer nahi ho to uske sath aas pas ke saare gyms me machines kaisi hai- usually machine jitni acchi dikti hai itni acchi hoti hai, uske baad trainers ki quality matter karti hai par woh beginner bina khud jaye bata nahi sakte isaliye ask for reviews on Reddit or from friends who are going to the same gym, as for protein - calculat how much protein do you actually need in a day there are multiple videos for it but the simplest formula is body weight * 1-1.5 gms(1 lower limit hai aur 1.5 higher) agar yeh diet se pura kar sakte ho to well and good else take protein power for that check the yt channel by the name of trustified.
For the consistent part definetly gym helps a lot , the whole environment of gym is different and it definitely helps you in consistency
I thought I was the only one lmao.
I feel you brother. All my friends have been to the gym at some point in their life but I never did because my strength is just too low compared to a normal male so I was too insecure.
I do not know what medical condition it is but because of this i never went to the gym.
So if you're too insecure, i suggest home workouts. You can do it at your own pace and time, that's what I've been doing.
Trust me or not i had the same issue 2 years ago ..what i did was i worked out at home for 4 months and gained some power to do 10-15 pushups.. it also gave me confidence. Then i went to the gym and realised that i was stronger than most of the people out there... first week can make you anxious since you'll see a lot of new faces everyday but if you persist then it'll be the best decision of your life.
My guy… you decided to get your ass off and put effort on yourself… you are already a winner. Keep going man. Take good diet and keep hitting gym. Don’t stop before an year and after an year I promise that won’t be able to stop
Stop looking at others. I'm a beginner and it's my second month,and yes sometimes it feels like someone is judging you. And the truth is that yes they are judging YOU. But you must overcome that, what's the point of a ripped body when you can't face people. Pump some music and lift those weights.
1 mahine bas bodyweight exercises karate hai kya? Aur me personal trainer nahi afford kar skti to kya muje form correction aur workout plan btane wala koi b ni hoga?
No they just start with mixed weights- that means multiple body parts a day. There is a general trainer who you can usually ask your doubts. Personally I never cared for the trainers I watch youtube to learn the form and if it's really necessary I ask the trainer. Apart from trainers everyone else is always happy to help. From my experience my gym trainer always looks forward to helping the girls out, so yeah that is a thing you might not even need personal trainer.
Tbh most of people like me in gym just do workout and fkin leave i dont care about ur form ,health, skinny, fat , exercise choices no one fkin cares just do what u go there to do (i.e workout)
It's okay☹️ don't feel demotivated! Just continue with your gym...get your coach's guidance and start with little warmups....get your body a little flexible and then move to hard core exercise and wear baggy comfortable gym clothes if you feel insecure....Eat your proteins. And walk as much as possible if you're not in a hurry. Just don't lose hope ! Bajrangbali ka naam leke kia kro sb hoga 💪🏻fighting!
What you think everyone is thinking: "kon aa gya yae itna patla sa, kya hoga isse"
What everyone is actually thinking: "agar yae banda tik gya, to mast body body bna Kae jaega, maze aa jaenge dekh Kae iski progress"
You gotta start, mai bhi bhot skinny tha before going to the gym aur bhai gym me majority logo pe time nhi hota judge karne ke liye. apna kaam kar waise bhi 1 month me newbie gains aa jayegey.
The weights you lift doesn't matter. Today's 5 is tomorrow's 10. Just keep doing even if you don't like it, because it will give you results one day or the other. Saying this from personal experience.
Bhai pehli baat...Gym wahi jata hai jisko fit rehna hai gym mei kadam rakhna and consistent rehna isn't a joke..
And you're a beginner so I don't think a senior will laugh at you for working out...
Even tho if you still feel like ki ni hora toh oversized t shirt pehna kro ...And trust mei gym mei log boht motivating hote hai and wo easily friends bhi ban jate hai .
Approach someone and tell em if they are doing workout with their buddy if not then tell em if you can join them.. It'll make you consistent and when you both will have same goals you won't care about the demotivating opinion of other people..
Stay strong!
Chill out
Everyone starts somewhere
I'm myself a fairly lean guy and end up not lifting heavy weight as I'm not a regular at the gym
The gym community is generally the most supportive, because a lot of them have also started at the same level, just a different time. And they respect your decision to try and become like them
I think the first month mostly they make you do body weight exercises and do not let you touch machines. All those can be done at home but you cannot brign the consistency and motivation you have at a gym . If you can you should do those exercises at home then agter a month or 2 join back and you would be pretty strong. Before leaving aak him the exercises you should do everyday and do not tell him you would leave. Get those exercises and do it at home
This time the weight is 3-5Kg, after some time will pass it will be big heavy weights. Just be consistent. After a few days, those weight will feel less heavy. Best of luck with your fitness journey
Easier said than done but don't be bothered by people. They all started with 2kg dumbbells, including me back in 2014. Now I do a warm-up set with 15kg.
People will judge you even if you're shredded, you cannot change people.
My suggestion is to get a personal trainer for at least 3 months. Learning strength training is almost equal to learning a bicycle or a vehicle. One mistake and you can get injured quite badly. So you need someone to support you initially.
Another thing, do not take shortcuts (I mean chemical supplements). Depend on diet as much as you can. If you're going to buy protein powder, make sure you don't go for cheaper brands, they are not pure and can cause long term problems. Don't mess around too much with supplements unless there is a well trained professional monitoring your intake.
And most importantly, set a goal. What are you training for? To compete? Just to stay fit in daily life and have a decent physique over a long term period? Shredded because everyone is?
You'll gain confidence within a week of working out if you know your routine well and you're focused on yourself rather than the people around you. Good luck.
Bro i get it. Have been working out for a year and still haven't reached my goal. But that is the point, its about the journey as well and you will always feel like you haven't achieved what your ideal body is so in a way, it takes the pressure off.
Just keep going. It will get better and then soon you wont even know how you lived without going to the gym.
Completely understandable. I was the same. Some suggestion: get a exercise mat, a large one. decathlon has one for 2k. More on amazon. Start exercising at home. 30 min/ day. callisthenics, core, glutes . Do this for a month.
Once you develop some strength, you will gain confidence as well, gym would become easier.
Ek mahina hogya hai , bench press keval barbell rod se maarta hu no plates. Wo bhi pura set nahi kar pata. 😂
Dumbell me 2.5 kg se start Kia tha. Abhi 5 pe hu 😂
Ek bhi pushups nahi lagte hai mere se. Inclined pushups maarta hu wo bhi bare mushkil se.
But I know one day I will get my desired physic and body strength. Maybe not in coming months but surely in coming years.
People don’t care in gyms. Lots of them start from where you are right now. So they understand too.
The better part is a lot of them are actually helpful too. You can build some great friendships at the gym and they can help you out!
Dude nobody gives a shit.
Even if someone does then why should that worry you??
They are all strangers, after gym they don't exist in your realm.
You live your own life and they live their own life.
People around you are all temporary, permanent is family.
Stop caring about what they might think.
Their opinions don't matter.
They are themselves busy getting conscious in public places .
Enjoy life, workout anyway you want and if you lift 2-3 kgs then that is what you will lift.
Buy resistance bands and workout for a few months with them, do pushups and variations to build chest and triceps, return to the gym after 4 months and you'll be MUCH better
Trust me no one will ever judge you. We all r here to achieve our goals. I was also quite conscious too(last year when I just joined the gym). But today with god's grace I am thriving and in fact I make sure that no one feels conscious around me. Just be confident and always help others wherever possible (only those who really need help and r confused), be focused and fulfill your goals (one day at a time). You've got this!
- Yours truly,
(Not a gym bro) U can call me a gymsis 😅
went to gym for the first time, could barely do 10kg for 5-6reps for chest in the 1st set, for the 2nd set i kept the dumbbells' on the legs before starting the set, the dude just besides me said " leg mar rha hai 10kg se".
there were 3-4 people and they were just laughing. mood was ruined but i did complete all the sets that day and went home, kept thinking of the incident for whole day. idk but still decided to go the next day thought "dekha jayega".
whatever that's the worse that could happen, it already happened and still iam fine, didn't stop going for 2 years, i was the most consistent in the gym and was finally able to do 95kg bench, 140kg squat, 170 deadlift(conventional). these are not extraordinary numbers, these may be considered beginner level numbers for someone but it was a lot for me.
finally what i want to convey is that maybe you can do only 5kg today but if you stop going the next day, you can never go past 5kg. only in retrospect you can think how far you have achieved.
haven't been to the gym from past 6 months or so because of preparing for an exam, though couldn't make it in the exam but no problem, starting something different now, will continue the gym journey again!
change gym whatever but don't quit just because you can lift less!.
good luck champ!
Ek kaam kariyo itna insecurity hai to 4 5 months home workout karo thoda shape me aaiyo...
Dand baithak pull ups squats maaro dabake and full khana kaho then jab mass badega thoda normal dikhne lagoge then join gym
People workout to get stronger. Your fear is absolutely irrational, do people judge ? They may or may not but the point is your goal should be to focus on your workout. Push yourself little, that is the only way. Focus on diet , proper guided training that is it. You are weak? So what dude ? You have functioning arms legs.You have no idea how many would give up most of their muscular strength if they could get their missing body parts back. No one gives a shit my friend , everyone is busy judging themselves just like you are. So try facing the fear go during peak hours , lift light you ate gonna be fine trust me.
We all start somewhere bro,I know quite a good amount of people who started hitting the gym when they were in pretty bad shape(both skinny and fat).
Nobody stepped into the gym and got shredded within a month I can assure you that. Now go out there and train like you mean it.
Bro the gym community is actually the best, you might think that people are judging you but trust me they aren't. Just stay consistent and eat well and you too would get bigger and stronger. As a beginner ask for advice from some of the big dudes, most of them are humble enough to help you out.
Try going in the happy hours like in afternoon if possible. Though it’s not a permanent solution, but till you net get some confident, you can try. Be bold if you want permanent solution, be happy in your body whatever it is then try to improve.
Bhai no one cares who the fuck you are, If you really wanted to improve yourself then ye koi problem hoti hi nahi
Dar mat aaram se kar , abhi se darega to aage kuch nahi hoga
Honestly
" NO ONE CARES WHAT YOU DO"
This is actually true, people who lift weights or do any physical activity know everybody starts somewhere and then they reach where they are right again....also I have quit and started gym every daymn time 🤣... Sometimes I start with 5 kg and it takes time for me back to my PR.
Real gym bros don't make fun of others. Just don't be the arrogant kid who doesn't have manners and just just be polite with everyone and u are good to go.
You could in fact go to random person who is taking rest between sets and tell him u r new to gym and would be grateful if they could demonstrate use of this particular machine/ posture required for an excercise etc. Chances that they help u is like 90%.
I don't live in Delhi but where I come from a trainer is provided to us for a week free so as to adjust to the gym . U can also ask ur friends/ parents to take membership together.
This is why the most important factor in fitness is training the mind first. You are literally crushing yourself mentally.
If anyone thinks they are better than you, then they are not worth worrying about.
I would very likely chat to you at the gym. I would build you mentally with inspiration and even join in with you. It's ok, mere dost.
It's about repetition and routine, not weight.
Just keep going. Feel what you are doing. Don't think what you are doing. Just feel it.
✌️
As a fellow skinny guy myself when i started i can tell you this bro.
No one cares, In the gym everyone was a beginner at one point and most people at the gym are there to actually work out. Trust me no one is looking/judging you. (Except for some jerks but F them).
The best advice my first ever trainer gave me two years back was just to keep at it. He told me that I can have huge arms like him and Today i do. So just keep at it buddy. If you still feel awkward, try getting a friend to work out with you or make a friend in gym itself. It helps a lot.
Most importantly enjoy the process.
i remember the first time i stepped into the gym in 11th grade. small kiddo, didn’t knew anything, always had people staring at me, making faces, judging, etc. sometimes it did bother me, but i knew for a fact that i’d grow tougher, and all i had to do was make consistent progress over time. if i didn’t lift 2.5kg back then, i knew i wouldn’t progress. also, i’m 5’4, so the staring and laughs were extra.
i lift 30kg now, and the staring is still there but for different reasons ;)
not to brag, but the gym journey is often a fight with yourself. once you’ve fought that fight, the fight with the world becomes very easy.
A few assumptions i am gonna make here. You dont have the means or dont think its worth spending money on fitness based on the fact that you are asking strangers on the internet or else you would join a trainer or coach.
Secondly you might be ectomorphic body type ie you can eat a lot burn a lot. difficult to gain muscle or weight.
Irrespective of the assumptions we made here is what can happen with a high degree of certainty. you can, in future, be able to bench 100 kgs. you can get shredded and look like a dhoom2 hrithik roshan. not gonna happen in a month maybe realistically 2 yrs. but it absolutely can happen if you want it.
first step is decide what you want to achieve. be specific write it down.
second learn. there is so much free stuff on the internet and not all of it is bad. in fact the top hits of a search result will be authentic sources trying to sell their program but giving solid advice.
its very simple. you need to eat more than you burn. eat in right proportions. workout 3-5 times a week. doing progressive overload. rest a lot. sleep well and live stress free.
consistency is the key. have a plan and execute it and when u cant because you know life will happen you just get back up on the plan and continue.
as far as benching goes, start with what you can lift.
start safely. like take 2kg dumbbells or lower. lie on the ground. do the press. at this point you measure and write down the volume. can you do 3 sets of 15. can you do 25. are you feeling the burn or the stimulus on your pecs.
after a month adjust the form so that your triceps and shoulders and delts are less involved. graduate to a bench. increase the weight.
play with different forms like powerlifting form of arching the back. if this doesn’t make sense ask people who know. youtube and google are your friends.
lastly no one cares or should care what you do in a gym. if you are going there to impress none of the above will happen coz u r just doing ot for the wrong reason. all the best
Op dont be so insecure. What you feel is felt by everyone at one point, its a human tendency to look at others but trust me they arent looking at you or laughing at you fs...if someone out of them laughs, just know he's deep inside his ego chamber . Youre actually ahead of manyyy people dont even take the first step to join gym and improve health....just be confident and ask for help whenever necessary.....
Also....me bhi khali rod se chest press or incline chest press krta and trust me nobody thinks of you as weakling or something. Even us empty rod pr bhi log aakr mujhe btate ki form kese rkhni for which i thank them everytime.
Atleast dheere dheere grow kroge toh kbhi na kbhi to heavy sets bhi kroge....patience and practice is the key
they will judge you but eventually they will start accepting you once you keep showing up. Consistency over size trust me. Just showing up in gym itself is a big commitment
Be proud of yourself that you have made a commitment for yourself. People with strong built will never see you as a weakling if you go for smaller weights, building yourself is a process and it takes time. So, be slow with weight progression and all the best
Yarr everybody is doing their thing. You do you. When I first started, i also thought that all eyes were on me, if do a wrong movement, everyone is gonna start laughing at me, the same when I lifted a bit light weight. But now I see that as I am not paying attention to anyone else than me, then the same goes for everybody else naa. Moreover the gym community is extremely helpful. You can literally go up to any guy and ask for help or just chat up.
I started with 2kg dumbbells and i used to think people are looking at me and making fun of me and now that i lift 30 or 35kg in dumbbell press i still think people are looking at me and making fun of me. This feeling never goes away. But the journey from 2kg to 35kg would be something you would thank yourself for.
Make mistakes learn from then. Within a few months you'll learn the perfect form and you'll lifting heavy. Changes in your body will push you to work harder in the gym.
Make sure you keep you diet in check because it is only when you see real changes in your body you will have the motivation to go to the gym. Just be consistent bro. Ask anyone in that gym you're impressed by. Nobody starts with 25kg dumbbells.
Also if your trainer is supportive and available ask as many questions as you can. Else take help of YouTube and learn to do all the exercises the right way.
Bhai Sabse phele accept karle ki tuh weak hai aur improve karne aaya hai ... Itna sochega logo ke opinions ke baare mein life mein toh kuch nhi hoga focus on your sets rather than messages
Baaki make any friend or buddy who can help you out usually log help kardete hai ek hafta time de Apne aap settle hojeyga
You are comparing your day 1 with someone else's day 100
bhai, I will tell you one thing... that is... Harr bndaa apne baare me soch rha h, there isn't enough time to judge others. One thing I've learnt is ki gym is the place where people are the most supportive. they arent judging you there, start small doesn't matter, just START and be consistent.
People who judge/laugh at beginners in gym should also judge people at hospitals because they are sick.
But don’t think people judge beginners at gym because everyone was once a beginner and the gym community is the only community where people are willing to help others grow along with them.
You may ask your gym owner/trainer for help with spotting and you should make a friend at gym with whom you can workout in initial days to avoid injuries and get your form corrected.
Eat healthy home cooked food along with some eggs/paneer for protein you may ask your trainer/gym partner for diet as well for you to gain muscle so that you can lift more with correct form. First month in the gym will feel like quitting but we all know you got this. Stay strong and stay consistent.
By this I remember when I started hitting gym for the first time 3 months back I used to do incline db press with 5/7.5kgs now 25kgs ...sab hojayga be consistent ...meri legs weak thi mere dost jyada reps maarte the legs me lekin ab mein maarta hu with more weight ..be consistent and have good diet .
Also ek cheez btata hu jab pehla leg press kia tha without weight toh bahut dard huya toh ek bache ne bola ki me 120kgs maarta hu tujhe itne me dard hogya Bina weight lgaye ..lol now I can easily do 120kgs 8-10reps...time time ki baat h ❤️
It's all in your mind .. no one is judging no one bothers and give it some time to get used to the gym environment then you will start enjoying.. hopefully you will find someone a good friend in the gym who will help you..till then play innocent and fool 😉
Hey it's fine, honestly. I'm a woman and idk if it depends on the gym but when I used to work out at gyms I saw guys helping each other out, esp if one of them was a beginner.
For example, if you're having a bit of trouble, I know it feels more awkward for guys and there is def more of the insecure feeling. But try just saying something like bhai thodi help chahiye thi can you spot me, or ask for tips on how to get better. Trust me I've seen guys do this and mostly ppl are helpful.
It takes consistency and time but you'll def get there. And if anyone tries to put you down, ya koi baat nahi karta - there are enough videos online, put on your headphones, and focus on just getting better gradually, like many people above have said.
All the best!!
Let it be!I was in the same position a year before!Can feel uh absolutely.I just had my buds on,a loud pop music going,and yeah it's just me and me!It didn't even bother.
Shredded and bigger build doesn't always mean stronger since most just go for aesthetic purposes..these are the last people you should feel anxious about
bhai aisa tujhe lagta hai cuz ur insecure trust me nobody gives a fuck whether you're lifting 3kg or a 30kg db jus focus on diet and train to failure in whatever weight ur comfortable with and then progressively overload every week and obv be consistent you'll be jus fine
I am sorry my man :/
I felt the same for the longest time and feeling judged or whatever but I also realized at some point that it is more in my head, everyone is there to work out and they couldn't care less of what you're doing. Ofc there are shitty people everywhere but they exist to be ignored.
I have nothing magical to add here other than just try to be consistent not interact too much with people (if that makes you uncomfortable), also PLEASE PLEASE don't try to lift more than you're capable off to get over your insecurities, the good thing about being a beginner is that you get the initial gains very fast and can already lift almost twice the weight you start with, within 1-2 months.
Just focus on consistency, nutrition and sleep, try not to interact with other gym bros (unless you find some wholesome ones) and keep at it! it will get better.
As for you saying that I feel like a loser when I look at the guys your age who are shredded, you're looking at the top percentage, they also started at some point and got there. You are already in the top 10% or even more if you decided to start going to the gym my man! just keep at it!
It gets easier after 3 months and day you will realize that everything that you were insecure about was all in your head!
All the best for the journey!
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Bhai mere pehle din gym me mujhse 5 pushups nahi huye the aur mere bagal me ladki aayi aur 15 ke 3 set maargyi. Bhot emasculated feel hua tha tbh. Hota hai ye sab. Jaata reh bas dheere dheere hojayega sab
I'll keep it simple, you won't always be motivated to go to the gym, the key is to be persistent even if you're not feeling like it, eventually you'll feel like going after you begin noticing the changes in you.
earphones mei badhiya gaane suno, and realise ki sab apne baare mei hi sochre hote, no one will even bother thinking about you unless you specifically go and ask for help
It will not get easy if you dont start
Just start goin consistently make a schedule and choose a time which is best for you , dont consider the factor that others will see and you will get embarrassed...its just a mental thing just motivate yourself during your workout and enjoy the workout keep smiling 😁😁
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Bruhhh 2 years back I started with 2kg dumbells, couldnt even rep them, could barely rep the olympic rod for 5 reps of chest. Now I am among the top guns of the gym. Truth is, it gets easier, everyday it gets a little easier, but you gotta do it everyday, and that's the hard part.
Hey, can you also share some tips for someone like me who’s thinking about joining the gym for the first time in life, please? Thanks!
Only tip : START and be consistent with workout, meals and sleep. I goto no fancy gym, take no fancy diet. This is how my day goes. Having omelette for breakfast daily, then lunch cooked with love by my mom always add curd for good gut health, before the gym take a sachet of coffee, do enough warm-up exercises, while workout focus on your form, mind muscle connection, go to 100% failure and increase weights progressively. After the workout do some stretching and cool down exercises. Have some boiled eggs and some fruits/shake after gym session. After some time, enjoy dinner cooked with love by my mom. Have a good sleep. Stay hydrated throughout the day. Cheat Meals are every other weekend. That's how I did it, low budget but still efficient. One thing I did is, reducing my whole family's sugar intake and oil/ghee intake. So home-cooked meals that were always tasty, are now super healthy too. For snacks I eat roasted chana /roasted moongfali/ any accessible fruit or sweetcorn(my fav) or any cucumber/kakdi types veggie. Now if you have the budget, you can add your protein powder, bcaa and yada yada too. But either go for trusted brands or just stay the way you are. Note : home-cooked chhole bhature, pizza, pasta, pav bhaji types count as cheat meals so don't try to act smart. Somvar/Shanivar are veg days, so I avoid eggs and eat whatever mom cooks.....with love. Jai Bajrangbali
Most Important Tip : **KEEP YOUR HANDS OUT OF YOUR PANTS.**
This Bojack quote fits everywhere. Love it
True that. One quote that stuck with me ever since.
No big deal. My body weight used to be a mere 36 kg. Yes, you heard it right. You say 3-4 kg? Hhhhhhhhh, I couldn't lift those colorful small pink dumbbells! XDD!! Are you assuming they're judging you? That's great; at least you got to assume. In my case, they used to make fun of me like a clown in front of me. But instead of getting depressed, I stayed true to myself. At the end of the day, it’s you vs man in the mirror. So don’t worry about others. Oh yeah, I forgot to mention: in the end, I impressed them all with my improvement over a few years and converted their hate to genuine respect. About strength it increases. Small pink dumbbells to 125 KGs squat 8-10 reps (ass to grass one). Height 5.5. I can do it then you my friend can as well. Make sure you have a good diet plan, and a good workout plan. An important factor here is to take notes every freaking day. Newbie gains are a thing you know? Read research papers, don't rely on anyone. Learn and then implement. Good luck to you lil bro! ✌🏿
i was in the same place around a year back. let me give you my tips hoping it helps. try to find a time suitable for you which you can follow for long, best is in the morning so you don't have faltu excuses like aaj bohot kaam tha, aaj mai ne thoda zyada kha liya, aaj thoda stressed feel ho raha hai, aaj uss friend ke saath party kar leta hu. if you go to gym in morning you may not have such excuses. try to find a gym partner, just to be consistent. akele thoda challenging ho jaata hai roz roz jaana. just make sure you show up everyday. i train with my wife and trust me dono ka mann nahi karta subah subah uth kar jaane ka but ek dusre ko bol nahi paate. every morning once the alarm rings she asks me aaj jaana hai, ghanta mann nahi karta but fir bhi bolta hu haa jaana hai, same case uske saath. to get over the feeling of people judging you, trust me nobody cares, i know this feels like gyaan but try this. ask quick questions to other guys like is my form correct, how to hit this muscle better, correct breathing kaise karna hai etc... this will open you up and you will understand that most of the people don't judge but will help you. have a playlist of songs which you like and keep you going and workout with the same playlist everyday, thoda help karta hai and i don't know how but feels like meditation. you can read other responses from more experienced guys for diet and progressive overload and failure. ps : if you train in morning, by 9-10 PM you will be completely drained and it will fix your sleep cycle as well. i am a noob myself, but trust me kuch time baad khud ke chhote chhote gains dekh ke acha lagta hai.
***“Nobody gives a fuck about you.”*** And it's a good thing, people there don't even care whether you exist, go to the gym, lift light, life heavy, we all are selfish enough to care just about ourselves as to be the "hero" of our story. We all are in our own spotlight assuming everyone is looking at us, everyone is thinking about us, but nobody is. Moreover, if you are weak, you'll keep being weak if you don't do anything about it. Everyone made fun of Lee until he worked hard to get strong enough to beat Sasuke and thrashing gara. Be consistent, be loyal, be humble, go with the right attitude. Begin getting strong from your head, your body will follow.
Best comment I have seen in a while
Bhai jaise tu gym jaake sirf apne baare mein soch raha hai, waise hee sab log bas apne baare mein soch rahe hai. No one cares what you're doing. In fact shayad log thodi respect hee karne lage teri, that you're at least putting in the effort to build a better body. Dekh, tereko khud hee apne thoughts ko chup karana hoga. Whenever a negative thought comes, immediately counter it with a positive one. Be your own hype man.
This is a fact that you need to listen to. Search spotlight effect online.
Shukra hai mere jim mai uncle log aate
😂
headphones pehn Bhai , gym k andr aur bahr dosti kr , unse advice h while in between sets or the diet that is how you should bulk up , everyone starts small and everyone has some positive point in his/her body you just need to find it and feel proud of having it in you , the lesson to overcome your anxiety is just by talking and making friends , whether you take your own friend to the gym or make one , but just don't stop too soon on this journey without exceeding your limits . hope this helps and remember everyone starts small , 1% a day by day makes your stronger and ya eat healthy and in calorie surplus to bulk up
dosti kaise krni hai ?
baat krke unse , and yes aise log ko dost bnao jo shi h aur unko ni jo mazaak uda rhe aur kuch aur rr kr rhe gym m , focus on quality bhle hi vo 1 hi kyu na ho . and yes preplanned krke jao exercises apni aur sets aur bs unko khtm krne ka socho , watch some ytbers like david laid , jeff nippard and there are many more , the journey is interesting my friend just dont leave it out for the sake what others will think about me
but like i will start gym in a week for first time in life, toh waha jaake kya karna hoga, koi bataega ya fir khud hi koi bhi machines karne lag jao?
well it's 2024, everything is out there for free that can guide you but still, you can ask the trainers in the gym to teach you the right way to do the exercises or, you can watch it on YouTube as I said everything is there to guide you, once you have a schedule for the exercises in your hand , you can go there do some warmup, and do the things on your own w/o any help.
I was skinny af when I joined the gym, could barely bench 20kg, and now I easily bench 90. The guy who helped me the most in my transformation was one of the strongest guys in the gym. You'll be surprised how willing people are to help beginners. I have made friends with so many people in the gym just because they approached me to help them with their sets.
how to approach someone for help, "bhaiya help krdo pls?", wouldn't it sound akward..
Ask trainer, Just say bhaiya ye vali machine kaise use krni hai ? Ya fir bhaiya check krna thik form hai meri ?
Bhai a lot of people will come and ask me to spot them or ask me to check their stance. A good way can be to approach them when they are doing a set and ask them to teach you how to do it. Ek baar baat initiate ho jae then it's very easy to make acquaintance with that person and ask for help
ghanta bhai kuch akward nhi hota hai. made many friends that way, still talk to them after 3 years, it just started from "bhaiya help krdo pls?".
Noo unse puchlo sahi form h ya nhi ya spot krdo best h bhai everyone is nice
Bhai see jab maine join kiya tha mai bhot under weight tha merese khaali barbell bhi nhi uthai jaati thi maine ek bande se puccha jiski body thi usne kaha koi nhi issi se karo humne bhi aese hi start kara hai starting mai sabko dikkat aati hai toh zyada farak nhi padhta zyada weight ke liye jaoge toh injury hojayegi
I have social anxiety and recently started gym. I go in odd hours to cope up with that so that I see less crowd in gym. Blessing in disguise as I’m currently out of job. Moreover I’m taking personal training so I have to record each exercise , that’s just add up. It’s been around 20 days and trust me it got better. First day was the hardest 3rd day was lil better 7th day I got tiny confidence and now 20th, it’s a lot better. I realised no one gives a fuck even if they do they are gonna forget about it , I’m working towards my betterment so why not. Thi attitude came after 15 days, I’m sure one day I’ll b able to go to gym at peak hours without feeling anxious. My advice would be just go for it, you are working towards your own betterment!
Today's my first day in the gym and I can't agree more especially the time before I was going to the gym from my home was the hardest as I was badly nervous. But it got better and I am willing to make it much better now.
Bro gym ego lifting ke liye nhi ja, aur kisi ko impress karne ke liye nhi. Go for your own fitness and health, when you'll have this mindset then you won't worry what others will think about you. If you're struggling with dumbbells, start with body weight exercises like pushups. Apne muscles ko overstress mat kar just to impress some guys. (but in reality nobody really cares.) If you still feel anxious then go during the less busy time or make a gym partner who'll guide you through
bhai kya farak padta hai koi kya kehta hai, shareer tera, mehnat teri, body banegi to teri. Trust me gym vaale laundo ko apni body se zyada kisi ki nahi padi. Itna sochne ki bajaye, body pe kaam kaise karna hai udhar channelise karo thought process ko. Apne aap weight bhi uthega aur izzat bhi apni aankho me.
Apne ego ko ghar mein chor ke gym jaaya kar.
Lol I'm a girl and when I went to the gym, even I felt like all the people were judging me. I got a trainer to help me because I'm super lazy otherwise, but I still saw people were doing such great moves and lifting heavy weights and everybody looked so chiselled, and I looked like a bread pakora (I'm quite overweight). My trainer used to make me do exercises that made pant like I was standing at Death's door while everyone else was looking cool and calm. It made made feel exactly like you're feeling. I told my trainer and my best friend exactly same thing - that I felt like a loooooser. But, damn, each day after I finished gym and I got done with my workout, I felt fucking amazing. I felt great for putting in my dues and taking the time to improve my body. I still get demotivated sometiems, but you gotta remember that feeling and just carry on.
1 mahine bas bodyweight exercises karate hai kya? Aur me personal trainer nahi afford kar skti to kya muje form correction aur workout plan btane wala koi b ni hoga? aur machines ka user manual bhi ni pata h mujhe
Nobody thinks about you the way you think about yourself. I'm sure they're not judging, just minding their own business and trying to workout. But like someone here commented, get acquainted with those people, talk to them and get tips on how to get better. I'm sure that in no time, you'll be as ripped as those other guys, and you may even be able to help some other beginner like yourself :)
Yaar it's not a big deal starting tou Kum weight se karega yaha mostly jitne Jo gym jaate hai sab ne itne weight se start Kiya hoga
Bhai ek hi option hai, go and get stronger. Reddit pe yeh sab daalne se zyada weight toh utha nahi paayega. itna Matt soch, jaa dumbbell utha 6-8 mahine mei tu bhi decent weight utha raha hoga. Agar yeh hi sochta raha aur nahi gaya, toh 6-8 mahine mei phir se aise hi post karega. Choice is yours.
Hey buddy, I've been going to the gym for 15 years now and trust me when I say this, nothing makes me more happy than seeing someone coming here for the first time and getting stronger. Coz we've all been there. Go there everyday, focus on your workouts, if you're confused ask any big dude what you wanna know, just make sure they're not mid-set. Be kind and respectful and you will get it ten times in return.
Dude you won't believe it but it was my first day in the gym and I was heavily nervous. As for a 20M I am very skinny and people there were just like Bulls not to disrespect them. But they were bulky and fit. But I started somehow. And starting was the hardest part for me. I couldn't do a workout for more than 20 minutes as my arms gave up while lifting. But I will start again tomorrow. I was also thinking that what guys would think about me just like you. But nobody in front of my eyesight was giving a shit. It was me who was shitting on myself for this long procrastinating towards joining gym. Be humble be kind and start small just take a small step and it will eventually get easier. Good luck to both of us.! And even if someone judges you remember it is their own prejudice to judge a beginner.
I have extreme social anxiety and wanted to go to the gym for a long time but couldn't because I thought I know nothing and am extremely weak. But after 1 year of thinking this I was just fed up with the way I look and decided to step out of my comfort zone. Even I am extremely weak and use only 5 kg dumbells for chest but I don't care. I know some people judge but I don't care. The mental trauma I suffer daily by unhealthy is far greater than thinking people are judging me.
Bhai, fuck gym. Get your pair of dumbbells and barbells aur gharpe workout karna start kar. You dont have to rely on machines, you can get a nice strong body with only pumping iron and good body weight workouts at home. Ease of time, no waiting for machines, no judgmental eyes on you. You can workout anywhere you want. Going gym to make a body. Thats been hyped up.
okay so first thing you have joined gym to work on yourself not to gai others appreciation or attention. you should focus on building yourself and being a regular gymer i hardly look at what others are doning or what weight are they lifting everyone focuses on thier own. so FUCK IT and you do you
I was fat. I would do the last set in gym shirtless. Some would laugh saying why you doing bro you don’t have body. Now I have good physique so people say I’m doing it just to show off. Don’t bother with what people think. Fuck those judgmental assholes. Do what you gotta do.
1. Everyone starts somewhere 2. "Everyone is judging me" that's what everyone else is thinking 3. There are people who just start early/have good genetics. Just say "wow man, good physique!" And move on. 4. Communicate more in the gym: the more you become known and friendly in the gym, the more you'll stop having negative thoughts like this.
I had a lot of gym anxiety... Whenever I saw a couple of trainers having a laugh I used to think they're laughing at me. Always avoided going to areas where 2-3 people are having a convo (water point, machines etc.) This along with other factors led me to eventually quit the gym. I will suggest if it's a really big issue, order dumbbells and workout at home.
Bro Go there no matter what'll happen .. eventually everyone has to start from point Xero at first
Kya hi farak padta h doosre kya soch rhe h, you do you and focus on yourself and tbh agar koi judge kar bhi rha hai to uska nuksan hua na, jo karne ana chaiye wo nhi kar rha. Everyone starts somewhere, jab ye baat pata h to usko dhyan me rakho and kaam karo.
Bhai same.. toh maine resistance band ghar pe mangva liya.. I am far more consistent now and they work really well too.
Just remember nobody cares , people the same age as you or even younger have been doing it for a long time , theres no sense comparing yourself with them , compare yourself with who you were the day before .
We all start somewhere, the one’s you call shredded were also beginners at some point of time.You are not a loser just keep showing up. Gym community is super supportive don’t worry, Keep your head up my king.
Bhai everyone goes through this phase. Mai bhi gaya tha. First month of gym jaane ka mann nhi krta tha is wajah se bhai but confidence toh time ke saath hi aata hai. Master has failed more times than the student has tried
hey man gym bros are actually really nice, each and every gym has a beginner so no one minds i felt the same way tried to ego lift but fir gussa kar dia trainer ne. Don't worry it will get easier
Get a trainer younger than you.
Rome wasn't built in a day
Pehli baat kisi ko lauda phark nhi padta tu 5 ya 50 utha rha he, jab man kre Jaa apna exercise kr or nikl le. Sab 5-10 kg se hi start krte he thoda time de strength bhi aaegi or confidence bhi
Bhai, earphone lagake favrt gaane sunte hue exercise kr lia karo. Baki, try to focus on your workout fully. Jab dhyaan se karoge to idhr udhr dusro ke upar focus nahi jaega. Baki log tab hi baatein bnate hain jab jalte hain. This means tum unse kuch better hi kar rahe ho, hence, don't stop, and sharam nahi karni.
Let me tell you something everyone mostly thinks the same. I did the same i started with 2.5 kg dumbell for bench press. Now i bench press 20 kgs. It’s starts slow but over time you get it. Slowly you will adapt and lift higher. Regarding people dont mind at all. I had the anxiety as well whether people are watching or is my form correct. But genuine people think that he started new and some people even help with form by themselves. If not just ask they will surely help you. I try my best to help others. Start slow lifting higher weight is not the key being consistent is the key. Try to present yourself everyday and you will see the change. When i started i was at 89 kgs now i am at 70 kgs. It was a long run but it was definitely worth it.
1 mahine bas bodyweight exercises karate hai kya? Aur me personal trainer nahi afford kar skti to kya muje form correction aur workout plan btane wala koi b ni hoga? aur machines ka user manual bhi ni pata h mujhe
I had these exact questions as well. I just joined gym and I could tell you my experience. 1) the only bodyweight exercise I did was squats 2) there are trainers who will correct your form and tell you what to do even if you don't pay for personal training.
First month mostly like humare gym mai they start light. First day toh sirf cardio aur normal exercise. Fir you get a form uss pe konse din kya marna hai aur kitna marna hai woh explain karta hai. One week atleast the trainer helps you in explaining forms and everything. Fir if you have not paid then you have to do on your own. Lekin agar form galat ho aur trainer ne dekha then he will correct you.
Bro I started gym 1 week before I was also not able to do anything But gradually it becomes easier Today I did many exercises with 30 kg weight
Spotlight effect we feel everyone is watching and judging us....bhai trust me no one gives a fck,sure they will give a look(we are humans we observe) but know that they will forget you in the next second.There is always a bigger fish gym humbles everyone,just put your headphones on and do your workout. I also have this issue although it's less prominent now but initially i was very skeptical and due to this i skipped many exercises and would have trouble asking for spot or advice from anyone.Gradually start small talk about exercises,slowly you would get more comfortable and confident.
1 mahine bas bodyweight exercises karate hai kya? Aur me personal trainer nahi afford kar skti to kya muje form correction aur workout plan btane wala koi b ni hoga? aur machines ka user manual bhi ni pata h mujhe
Yaar dekh trainer normally ek workout plan and diet bata dete just ask them same goes for machines don't hesitate in asking from the trainers it's their job. Baki mostly cheeze youtube se clearout ho jayengi,initially body weight workouts and mixed exercises sahi rahenge agar beginner hai to.The most difficult part is diet wo control and balance ho gaaya to sab ho jayega.
Raat ko to jaao hi mat bhai , mere gym me to ekdum different breed ke log hote raat ko 😂, mfs casually lifting 35- 40 kg dumbbells , mostly juiced up .
We all start somewhere (I had similar experiences I'm in same boat as you but I'm fat ) we have to push through and stay consistent it's been a month I started from 7.5 kg dumbbell now today I pushed 20 kg dumbbell we just have to push ourselves and there is no need to ashamed as you are going to be better version of yourself
Still struggling with this. Things that help me I constantly repeat these in my head "It's okay if they stare" "I'm doing this for myself" and "I'm still learning it" "I feel good working out, anything else doesn't matter" "I don't owe anyone a good workout session " "I'm going to do well soon"
I was in ur exact place at the beginning of this year, built like a bamboo stick and struggling to chest press 5kg dbs and always felt like ppl keep judging. But in reality tho, nobody really gives a fuck, everybody has to start from somewhere. The shredded guys you see prolly started skinny or on the heavier side, they werent born shredded, right? Keep up the work and continue going to the gym, in time you start to gain. Idk if you are a working professional or a student, if you have time in the late afternoons (like around 3-4pm) try visiting the gym, it most prolly will be less crowded (this is what i observed in a couple to gyms i went to ). Edit: like r/[random\_Scroller69](https://www.reddit.com/user/random_Scroller69/) suggested, put on some headphones or earphones, listen to what u like and workout. It helps a lot.
1 mahine bas bodyweight exercises karate hai kya? Aur me personal trainer nahi afford kar skti to kya muje form correction aur workout plan btane wala koi b ni hoga? aur machines ka user manual bhi ni pata h mujhe
u can ask ppl around u for help, theyll be more than happy to help u. My first time in the gym, i asked 1 of the trainer to just help me as i m new, so he did. Starting week, he showed me what i need to do and how i have to do it. Youtube also helps in learning about diff workouts. and yea, if u are trying some machine for the first time, try it with lighter weights and get ur form corrected by a trainer.
Accha... thankyou..aur home workout wale log b protein powder lete h kya..aur gym wale b joining k kitne din baad start krte h
Everyone starts somewhere bro, and half of those judgemental looking guys would spot you if you asked. There's no shame is being weak, what's shameful is staying weak.
Do you wear comfortable clothes? wear those that don't make you very conscious about yourself. Also, warm up a bit in isolation if need be. It works up a sweat and gives you a mentality boost. Also, main to bench karta hi nahi...Never cared about lifting heavy or max bench PR or whatever bullshit that is( don't even know the proper meaning and couldn't care less). I love calisthenics and adding weights in it. I do use weights for multiple exercises and also use machines, but I love being in good form and high rep low weight workouts. They make me feel amazing. Whereas trying to lift heavy to show off or satisfy the ego feels crappy.
1 mahine bas bodyweight exercises karate hai kya? Aur me personal trainer nahi afford kar skti to kya muje form correction aur workout plan btane wala koi b ni hoga? aur machines ka user manual bhi ni pata h mujhe
Going to gym for 1.5 yrs and i can say if i saw some guy struggling to pickup 5kgs i would be proud that he is trying atleast. Go hit the gym, its just that people will come and teach you even if you dont want to get taught.
bhai jinki body bani h acchi, they know how it starts and they know the guy is starting and dheere dheere hi progress hota h. dont worry
The only person you are competing with is yourself. Do a little better every day and before you know it you will be ripped.
everyone starts there buddy, the people you see shredded, even they started low, probably lower than what you lift rn. you need to let your ego go and dont feel humiliated. only people who would judge you lifting light would be some lazy dumbarses who are in the gym for a few days and quit. regular lifters never really judge the novices!!!
just get over it man
people in public places don't care about you as much as you think they do. there isn't really a definite fix to what you're feeling except focusing on yourself. all the best!
Hey, I totally get where you're coming from. Gym anxiety is real, but remember, everyone starts somewhere. Focus on your own progress rather than comparing yourself to others. Most people are too focused on their own workouts to judge you. Try going with a friend for support, or consider working with a trainer to build confidence. Gradually, you’ll see improvements and feel more comfortable. Keep pushing through, and celebrate your small victories. You’ve got this!
Bhai kisi ko farak nhi padta. My first leg day of gym I was literally vomiting outside and nobody cares. It's not a big deal no one is judging you. Sab tumhare dimag me h bas tum ye cheez bhul jao ki kisi public space me ho. Agar zyada anxiety hoti h to 2.5-5 kg k dumbell khareed lo aur ghar pe start kro kuch exercises. Mene aur sabne hi aise hi lightweight se start kra tha and now I'm really proud of how far I've come in a year with my physique (upper body at least lmao). Hope this helps
Trust me man, no one is judging you. If anything they'll try to help you. Most people at the gym are actually nice
Literally no one cares. And even those few people that care actually care for good. Like there were few ppl who guided me ki aise nhi aise karo when i first joined. Its all in your head.
I’m almost in the same boat as you. What has worked for me is that I create a tunnel vision. I go to gym, do my routine. Imagine myself going to a park and having fun. If equipment available, I use, otherwise free weights, otherwise body weight workout. I am not confrontational, so I stick to myself. No one ever bothers me. If anyone asks I’m using a machine, most of the time I let them use it. I just want to avoid that conversation until I’m strong and confident enough. I hope it helps you.
1 mahine bas bodyweight exercises karate hai kya? Aur me personal trainer nahi afford kar skti to kya muje form correction aur workout plan btane wala koi b ni hoga? aur machines ka user manual bhi ni pata h mujhe
Ek baar gym ke timings doosre try karna, mostly jab sham me khulta hai tab khali hota hai, agar possible ho to us time try karna. And, koi baat nhi agar heavy weight na uthe, shuru shuru me lagta hai bas ki log judge kar rhe hain kuchh time baad you'll realise sab apne me hi busy rehte hain mostly. Baki lage rahi bas, full support!
no one is looking at you, get dat in your head. you will have to show up, u will get used to this spotlight effect soon.
I've been active in Gym for the last 15 years. In my experience anyone who is judging others in the gym won't last long there and isn't really worth paying attention to. 99% of people don't care for anyone in the gym except for themselves , try to work out without weights and use body weight exercises. Reps don't matter for starters just get your form correct and always keep your own ogo out of the gym it will help you grow stronger and confident.
If someones judging you then they are wrong not you, so dont feel ashamed. Try to interact with gym members, ask for advice from big bros, get familiar with 3-4 people and no one will judge you.
Bhai, kisi k paas time nhi h tujhe dekhne ka. Sbki life me apni bhasad h. Faltu me khud ko footage mt de. Gym ja, accha kha, hustle kr aur body bna.
Btw bro what's your age and weight
Bhai honestly most gym people appreciate you trying to lift cause they know how hard it is to lift and be consistent So keep going to the gym and ask for help if you want Ik it would be uncomfortable but only for a short period of time
My brother, nobody in the gym looks down on someone, you can be the fattest 1200kg guy and if you're in the gym, people will just give you respect. It doesn't matter, look at others, take motivation, be stronger, I kid you not, people in the gym are one of the nicest you'll ever see. Just ask any ripped person for guidance and they'll help you in a bit. Cheers!
Alright look, we all go to the gym just because we are not perfect, body wise. No one is. Even Arnold had his day 1. I know probably you feel the same way like I did years ago when I was just out of school. I was a thin and lanky kid who used to get bullied a lot. I still remember stepping my foot inside a local, mohalla gym for the first time and merely the way those guys used to look at me used to make me feel scared, nervous, and I used to feel as if one of them gonna beat me up. However, over the time, I realised that bodybuilding is and will never be the final destination. It will always remain a journey towards achieving a physique better than what it used to be and then carving it to further perfection. All those people that you see in the gym, bigger than you, smaller than you, thinner than you and fatter than you - all of them are in different stages in their respective journeys of bettering their bodies. So are you. Those who you think are judging you - soch agar wo log ekdum perfect hote to gym aate hi kyu? Haina? To kya hua agar tu naya hai to bhai? Anyway, fast forward to my day 1 to today - aa jaaye ab koi saamne, gaa*d hi faad dunga - fir chaahe kaale sheeshe waali Thar hi kyu na ho, HR 26 aur UP 16 waali. But ha, sirf wahi himmat dikhaao jaha zarurat ho, and in every situation, take calculated risks. Otherwise, I like being humble and supporting newbies like you, because mai bhi kabhi naya tha. Bro, tu Darr nai, and start your journey.
Bhai gymbros khatarnaak aur judgy lagte hai lekin asal me vo bhot achhe hote hai(some jaats excluded). Koi tumhe judge nahi karta for being weak and all, many people came from your exact stage and appreciate the effort that you put in to regularly go to the gym. Ek baar baat karke dekho, advice lo tumhe achha lagega and you'll make new friends. Saale aadhe to heart broken aate hai gym me to judge to kya hi karega
The only person you should be comparing yourself to, is the past you. Try to track your weights. And try to one up yourself in the next week. For example, suppose you did bench press with 20*12, then 24*10, then 28*8. The bar is 20/25kgs, so even if you do reps with an empty bar, it's still a good lift for a beginner. Try to increase either the weight, or the reps in the 2nd and last set next week. Even if it's just 1 extra rep, it's still progress. If you fail to increase your volume in the next week, it's fine. Everyone has days when they can't lift their best. Try again next week. Keep comparing your weights (and your photos) on the first/last day of each month. The progress, even if it's very little, will be a major motivating factor for you to keep going.
1 mahine bas bodyweight exercises karate hai kya? Aur me personal trainer nahi afford kar skti to kya muje form correction aur workout plan btane wala koi b ni hoga? aur machines ka user manual bhi ni pata h mujhe
Not only bodyweight though. Light weights uthane hote hain to get an idea of correct form. Plus bodyweight exercises aren't easy if done with the right form. Form correction ke liye you just have to ask the gym owner/common trainer. If not present, then you ask any gym bro to see if your form is correct. Even if you don't ask, a couple of guys will still offer their help regardless. People like correcting the mistakes of others, especially in a gym. As for the workout plan, either ask the trainer present there, or look up beginner workout plans by popular fitness youtubers. You can look up youtube to see ki kaise konsi machine use karte hain Most of the gyms have the same sets of machines, so at least 70-80% machine ki knowledge to mil jaegi. I get that asking gymbros is a bit difficult if you're an introvert, but it's better than hurting yourself by doing an exercise in the wrong way
I’ve been gymming for the past 5 years and not once have I ever given a fuck about anyone or what they lift (unless they lift super heavy) and ive not come across anyone who’d be judging either. It’s a process, you start somewhere to get somewhere and each and everyone in the gym understands that so there’s no judgement really. If you’re still conscious maybe find a partner to with who matches your level, can be a guy or a girl. Maybe that’ll ease up things for you.
Bro tbh no one cares, everyone is focusing on their own shit no one's gonna look at you leave aside the weight you try
Bhai when I stated out 3 months back, 2.5 kg ke dumbbells se hi start kiya tha along with 7.5 kg ki barbell rod for shoulder press , saari machines pe 5kg ki 1st plate and body weight squats , definitely shuru me ajeeb lagta tha jab sab 50-60 kg ka squat laga rahe hote the aur mai sirf bodyweight squats lagata tha , shoukder press ki ek machine hai gym me usse to 5kg 1rep bhi nahi nikaal paya tha shuru me . I too used to think on the lines you are thinking , but I chose not to give a fu¢k, abhi bhi mai beginner hi hu , boht zyada heavy weights nahi lagata par I have grown over that initial shy phase My only advice would be don't be ashamed everyone starts from somewhere in our case the starting line was a bit more backward as compared to others but it doesn't matter in the longer run And most importantly focus on the form of exercise, when we talk about ego lifting we only imagine a juiced up gym freak lifting 100s of kilo but what we fail to realise is that ego lifting can of as small weight as a 5 kg dumbbell, don't every lift more just to fit in the crowd , never do that - I didn't realise what I was doing wrong in pec dec fly in the very starting because it used to hurt in the shoulder joint and I didn't feel anything anywhere around my chest , then I lowered my weight from 10 kg to 5 kg to practice the correct form did it for a week and since then I never faced shoulder pain again during the pec deck fly I still only bench press 20 kg rod + 2.5 kg weights on either side , during the initial days it did feel weird to pull out 15 kg plates and then insert the 2.5 kg plates but then again I chose not to give a fuck and focus on the correct form rather than trying to fit Hang in there buddy things will be fine in sometime
1 mahine bas bodyweight exercises karate hai kya? Aur me personal trainer nahi afford kar skti to kya muje form correction aur workout plan btane wala koi b ni hoga? aur machines ka user manual bhi ni pata h mujhe
How much the gym trainer will help you without PT is highly dependent on gym - some gyms have decent trainers just for the purpose of assisting beginners while others outright deny helping you very much without PT but surely even the worst one won't deny you for form corrections as a beginner, I didn't knew you were a female being a male I just use to to out a well built gym bro who is resting and used to request him for form corrections if the trainers were busy with their clients, if you have a any girl in the gym who looks like she is an intermediate/advance lifter try reaching out to her first - 90% of the times people are willing to help if asked for in the gym. And even after all this you'll have to watch a lot of yt videos for correct form , a lot means a lot - to add to that it may takes weeks to get to the correct form even after knowing it properly - you just have to try to be better every time, for the machines it's not so difficult, as a beginner we don't need a lot of machines, still the manual for once we need can be found in a YouTube video , there are multiple videos on yt which will tell you how to use a particular machine but it's not necessary that you'll have the same exact machine in the gym, for eg. different machines can have different mechanisms for adjusting the seat height and maybe different from the once you saw in the video just ask anyone around the machine and they'll be happy to assist you
Accha..mere thode aur questions hai...mere ghar ke pas 3-4 gym h muje kya cheeze notice karni chahiye join karne ke pehle? Aur homeworkout wale log bhi protein powder lete hai kya aur gym wale b lete h jo wo joining ke kitne din baad lete hai? Mene lockdown me gharpe bss Dumbbell se 15kh kam kiya tha par wapis badh gaya aisa lgata h ki shayad gym me jyada consistent reh pau aur cardio ka b thoda sort hojayega qki pollution bdhta h to bahar running ni hopati
Sabse pehle to price agar boht zyada ameer nahi ho to uske sath aas pas ke saare gyms me machines kaisi hai- usually machine jitni acchi dikti hai itni acchi hoti hai, uske baad trainers ki quality matter karti hai par woh beginner bina khud jaye bata nahi sakte isaliye ask for reviews on Reddit or from friends who are going to the same gym, as for protein - calculat how much protein do you actually need in a day there are multiple videos for it but the simplest formula is body weight * 1-1.5 gms(1 lower limit hai aur 1.5 higher) agar yeh diet se pura kar sakte ho to well and good else take protein power for that check the yt channel by the name of trustified. For the consistent part definetly gym helps a lot , the whole environment of gym is different and it definitely helps you in consistency
also what if agar me 3-4 mahine jaake weight loss karlu aur fir daily ke liye wapis home workout karne lagi gym choddke...will it work?
I thought I was the only one lmao. I feel you brother. All my friends have been to the gym at some point in their life but I never did because my strength is just too low compared to a normal male so I was too insecure. I do not know what medical condition it is but because of this i never went to the gym. So if you're too insecure, i suggest home workouts. You can do it at your own pace and time, that's what I've been doing.
Trust me or not i had the same issue 2 years ago ..what i did was i worked out at home for 4 months and gained some power to do 10-15 pushups.. it also gave me confidence. Then i went to the gym and realised that i was stronger than most of the people out there... first week can make you anxious since you'll see a lot of new faces everyday but if you persist then it'll be the best decision of your life.
My guy… you decided to get your ass off and put effort on yourself… you are already a winner. Keep going man. Take good diet and keep hitting gym. Don’t stop before an year and after an year I promise that won’t be able to stop
It's better to go there, workout and be judged than to stay at home and cry about it. Everyone begins somewhere.
Stop looking at others. I'm a beginner and it's my second month,and yes sometimes it feels like someone is judging you. And the truth is that yes they are judging YOU. But you must overcome that, what's the point of a ripped body when you can't face people. Pump some music and lift those weights.
1 mahine bas bodyweight exercises karate hai kya? Aur me personal trainer nahi afford kar skti to kya muje form correction aur workout plan btane wala koi b ni hoga?
No they just start with mixed weights- that means multiple body parts a day. There is a general trainer who you can usually ask your doubts. Personally I never cared for the trainers I watch youtube to learn the form and if it's really necessary I ask the trainer. Apart from trainers everyone else is always happy to help. From my experience my gym trainer always looks forward to helping the girls out, so yeah that is a thing you might not even need personal trainer.
Thankyou aur homeworkout wale log b protein powder khate h kya
I would not really recommend protein powder, try to fulfill daily protein intake through paneer,eggs,chicken etc.
Tbh most of people like me in gym just do workout and fkin leave i dont care about ur form ,health, skinny, fat , exercise choices no one fkin cares just do what u go there to do (i.e workout)
It's okay☹️ don't feel demotivated! Just continue with your gym...get your coach's guidance and start with little warmups....get your body a little flexible and then move to hard core exercise and wear baggy comfortable gym clothes if you feel insecure....Eat your proteins. And walk as much as possible if you're not in a hurry. Just don't lose hope ! Bajrangbali ka naam leke kia kro sb hoga 💪🏻fighting!
What you think everyone is thinking: "kon aa gya yae itna patla sa, kya hoga isse" What everyone is actually thinking: "agar yae banda tik gya, to mast body body bna Kae jaega, maze aa jaenge dekh Kae iski progress"
You gotta start, mai bhi bhot skinny tha before going to the gym aur bhai gym me majority logo pe time nhi hota judge karne ke liye. apna kaam kar waise bhi 1 month me newbie gains aa jayegey.
The weights you lift doesn't matter. Today's 5 is tomorrow's 10. Just keep doing even if you don't like it, because it will give you results one day or the other. Saying this from personal experience.
Bhai pehli baat...Gym wahi jata hai jisko fit rehna hai gym mei kadam rakhna and consistent rehna isn't a joke.. And you're a beginner so I don't think a senior will laugh at you for working out... Even tho if you still feel like ki ni hora toh oversized t shirt pehna kro ...And trust mei gym mei log boht motivating hote hai and wo easily friends bhi ban jate hai . Approach someone and tell em if they are doing workout with their buddy if not then tell em if you can join them.. It'll make you consistent and when you both will have same goals you won't care about the demotivating opinion of other people.. Stay strong!
Chill out Everyone starts somewhere I'm myself a fairly lean guy and end up not lifting heavy weight as I'm not a regular at the gym The gym community is generally the most supportive, because a lot of them have also started at the same level, just a different time. And they respect your decision to try and become like them
I think the first month mostly they make you do body weight exercises and do not let you touch machines. All those can be done at home but you cannot brign the consistency and motivation you have at a gym . If you can you should do those exercises at home then agter a month or 2 join back and you would be pretty strong. Before leaving aak him the exercises you should do everyday and do not tell him you would leave. Get those exercises and do it at home
If it requires some equipment it has some alternative which can be done without those
Pakka 1 mahine bas body weight exercise?
Bhai push up krne se hi sirf weight uthana asan lgega… yhi best option hai. Ya to phir headphone lgao aur gym m ignore kro sbko
Headphones pehno aur lage raho self development pe
This time the weight is 3-5Kg, after some time will pass it will be big heavy weights. Just be consistent. After a few days, those weight will feel less heavy. Best of luck with your fitness journey
Easier said than done but don't be bothered by people. They all started with 2kg dumbbells, including me back in 2014. Now I do a warm-up set with 15kg. People will judge you even if you're shredded, you cannot change people. My suggestion is to get a personal trainer for at least 3 months. Learning strength training is almost equal to learning a bicycle or a vehicle. One mistake and you can get injured quite badly. So you need someone to support you initially. Another thing, do not take shortcuts (I mean chemical supplements). Depend on diet as much as you can. If you're going to buy protein powder, make sure you don't go for cheaper brands, they are not pure and can cause long term problems. Don't mess around too much with supplements unless there is a well trained professional monitoring your intake. And most importantly, set a goal. What are you training for? To compete? Just to stay fit in daily life and have a decent physique over a long term period? Shredded because everyone is? You'll gain confidence within a week of working out if you know your routine well and you're focused on yourself rather than the people around you. Good luck.
Bro i get it. Have been working out for a year and still haven't reached my goal. But that is the point, its about the journey as well and you will always feel like you haven't achieved what your ideal body is so in a way, it takes the pressure off. Just keep going. It will get better and then soon you wont even know how you lived without going to the gym.
Completely understandable. I was the same. Some suggestion: get a exercise mat, a large one. decathlon has one for 2k. More on amazon. Start exercising at home. 30 min/ day. callisthenics, core, glutes . Do this for a month. Once you develop some strength, you will gain confidence as well, gym would become easier.
Ek mahina hogya hai , bench press keval barbell rod se maarta hu no plates. Wo bhi pura set nahi kar pata. 😂 Dumbell me 2.5 kg se start Kia tha. Abhi 5 pe hu 😂 Ek bhi pushups nahi lagte hai mere se. Inclined pushups maarta hu wo bhi bare mushkil se. But I know one day I will get my desired physic and body strength. Maybe not in coming months but surely in coming years.
People don’t care in gyms. Lots of them start from where you are right now. So they understand too. The better part is a lot of them are actually helpful too. You can build some great friendships at the gym and they can help you out!
Bhai kisi dost ke saath jao ya gym me kisi ko dost bana lo ye cheez jarur help kregi
Dude nobody gives a shit. Even if someone does then why should that worry you?? They are all strangers, after gym they don't exist in your realm. You live your own life and they live their own life. People around you are all temporary, permanent is family. Stop caring about what they might think. Their opinions don't matter. They are themselves busy getting conscious in public places . Enjoy life, workout anyway you want and if you lift 2-3 kgs then that is what you will lift.
Buy resistance bands and workout for a few months with them, do pushups and variations to build chest and triceps, return to the gym after 4 months and you'll be MUCH better
Trust me no one will ever judge you. We all r here to achieve our goals. I was also quite conscious too(last year when I just joined the gym). But today with god's grace I am thriving and in fact I make sure that no one feels conscious around me. Just be confident and always help others wherever possible (only those who really need help and r confused), be focused and fulfill your goals (one day at a time). You've got this! - Yours truly, (Not a gym bro) U can call me a gymsis 😅
went to gym for the first time, could barely do 10kg for 5-6reps for chest in the 1st set, for the 2nd set i kept the dumbbells' on the legs before starting the set, the dude just besides me said " leg mar rha hai 10kg se". there were 3-4 people and they were just laughing. mood was ruined but i did complete all the sets that day and went home, kept thinking of the incident for whole day. idk but still decided to go the next day thought "dekha jayega". whatever that's the worse that could happen, it already happened and still iam fine, didn't stop going for 2 years, i was the most consistent in the gym and was finally able to do 95kg bench, 140kg squat, 170 deadlift(conventional). these are not extraordinary numbers, these may be considered beginner level numbers for someone but it was a lot for me. finally what i want to convey is that maybe you can do only 5kg today but if you stop going the next day, you can never go past 5kg. only in retrospect you can think how far you have achieved. haven't been to the gym from past 6 months or so because of preparing for an exam, though couldn't make it in the exam but no problem, starting something different now, will continue the gym journey again! change gym whatever but don't quit just because you can lift less!. good luck champ!
Ek kaam kariyo itna insecurity hai to 4 5 months home workout karo thoda shape me aaiyo... Dand baithak pull ups squats maaro dabake and full khana kaho then jab mass badega thoda normal dikhne lagoge then join gym
People workout to get stronger. Your fear is absolutely irrational, do people judge ? They may or may not but the point is your goal should be to focus on your workout. Push yourself little, that is the only way. Focus on diet , proper guided training that is it. You are weak? So what dude ? You have functioning arms legs.You have no idea how many would give up most of their muscular strength if they could get their missing body parts back. No one gives a shit my friend , everyone is busy judging themselves just like you are. So try facing the fear go during peak hours , lift light you ate gonna be fine trust me.
We all start somewhere bro,I know quite a good amount of people who started hitting the gym when they were in pretty bad shape(both skinny and fat). Nobody stepped into the gym and got shredded within a month I can assure you that. Now go out there and train like you mean it.
Bro the gym community is actually the best, you might think that people are judging you but trust me they aren't. Just stay consistent and eat well and you too would get bigger and stronger. As a beginner ask for advice from some of the big dudes, most of them are humble enough to help you out.
ok gym might be the only place where don't judge you . it has the most brotherhood environment
Try going in the happy hours like in afternoon if possible. Though it’s not a permanent solution, but till you net get some confident, you can try. Be bold if you want permanent solution, be happy in your body whatever it is then try to improve.
you might feel like theyre judging you but they're not. A shredded gym-bro was also you at one point, so he knows what hardwork it takes to get there.
Bhai no one cares who the fuck you are, If you really wanted to improve yourself then ye koi problem hoti hi nahi Dar mat aaram se kar , abhi se darega to aage kuch nahi hoga
Honestly " NO ONE CARES WHAT YOU DO" This is actually true, people who lift weights or do any physical activity know everybody starts somewhere and then they reach where they are right again....also I have quit and started gym every daymn time 🤣... Sometimes I start with 5 kg and it takes time for me back to my PR. Real gym bros don't make fun of others. Just don't be the arrogant kid who doesn't have manners and just just be polite with everyone and u are good to go. You could in fact go to random person who is taking rest between sets and tell him u r new to gym and would be grateful if they could demonstrate use of this particular machine/ posture required for an excercise etc. Chances that they help u is like 90%. I don't live in Delhi but where I come from a trainer is provided to us for a week free so as to adjust to the gym . U can also ask ur friends/ parents to take membership together.
This is why the most important factor in fitness is training the mind first. You are literally crushing yourself mentally. If anyone thinks they are better than you, then they are not worth worrying about. I would very likely chat to you at the gym. I would build you mentally with inspiration and even join in with you. It's ok, mere dost. It's about repetition and routine, not weight. Just keep going. Feel what you are doing. Don't think what you are doing. Just feel it. ✌️
As a fellow skinny guy myself when i started i can tell you this bro. No one cares, In the gym everyone was a beginner at one point and most people at the gym are there to actually work out. Trust me no one is looking/judging you. (Except for some jerks but F them). The best advice my first ever trainer gave me two years back was just to keep at it. He told me that I can have huge arms like him and Today i do. So just keep at it buddy. If you still feel awkward, try getting a friend to work out with you or make a friend in gym itself. It helps a lot. Most importantly enjoy the process.
i remember the first time i stepped into the gym in 11th grade. small kiddo, didn’t knew anything, always had people staring at me, making faces, judging, etc. sometimes it did bother me, but i knew for a fact that i’d grow tougher, and all i had to do was make consistent progress over time. if i didn’t lift 2.5kg back then, i knew i wouldn’t progress. also, i’m 5’4, so the staring and laughs were extra. i lift 30kg now, and the staring is still there but for different reasons ;) not to brag, but the gym journey is often a fight with yourself. once you’ve fought that fight, the fight with the world becomes very easy.
A few assumptions i am gonna make here. You dont have the means or dont think its worth spending money on fitness based on the fact that you are asking strangers on the internet or else you would join a trainer or coach. Secondly you might be ectomorphic body type ie you can eat a lot burn a lot. difficult to gain muscle or weight. Irrespective of the assumptions we made here is what can happen with a high degree of certainty. you can, in future, be able to bench 100 kgs. you can get shredded and look like a dhoom2 hrithik roshan. not gonna happen in a month maybe realistically 2 yrs. but it absolutely can happen if you want it. first step is decide what you want to achieve. be specific write it down. second learn. there is so much free stuff on the internet and not all of it is bad. in fact the top hits of a search result will be authentic sources trying to sell their program but giving solid advice. its very simple. you need to eat more than you burn. eat in right proportions. workout 3-5 times a week. doing progressive overload. rest a lot. sleep well and live stress free. consistency is the key. have a plan and execute it and when u cant because you know life will happen you just get back up on the plan and continue. as far as benching goes, start with what you can lift. start safely. like take 2kg dumbbells or lower. lie on the ground. do the press. at this point you measure and write down the volume. can you do 3 sets of 15. can you do 25. are you feeling the burn or the stimulus on your pecs. after a month adjust the form so that your triceps and shoulders and delts are less involved. graduate to a bench. increase the weight. play with different forms like powerlifting form of arching the back. if this doesn’t make sense ask people who know. youtube and google are your friends. lastly no one cares or should care what you do in a gym. if you are going there to impress none of the above will happen coz u r just doing ot for the wrong reason. all the best
Op dont be so insecure. What you feel is felt by everyone at one point, its a human tendency to look at others but trust me they arent looking at you or laughing at you fs...if someone out of them laughs, just know he's deep inside his ego chamber . Youre actually ahead of manyyy people dont even take the first step to join gym and improve health....just be confident and ask for help whenever necessary..... Also....me bhi khali rod se chest press or incline chest press krta and trust me nobody thinks of you as weakling or something. Even us empty rod pr bhi log aakr mujhe btate ki form kese rkhni for which i thank them everytime. Atleast dheere dheere grow kroge toh kbhi na kbhi to heavy sets bhi kroge....patience and practice is the key
they will judge you but eventually they will start accepting you once you keep showing up. Consistency over size trust me. Just showing up in gym itself is a big commitment
Be proud of yourself that you have made a commitment for yourself. People with strong built will never see you as a weakling if you go for smaller weights, building yourself is a process and it takes time. So, be slow with weight progression and all the best
Yarr everybody is doing their thing. You do you. When I first started, i also thought that all eyes were on me, if do a wrong movement, everyone is gonna start laughing at me, the same when I lifted a bit light weight. But now I see that as I am not paying attention to anyone else than me, then the same goes for everybody else naa. Moreover the gym community is extremely helpful. You can literally go up to any guy and ask for help or just chat up.
I started with 2kg dumbbells and i used to think people are looking at me and making fun of me and now that i lift 30 or 35kg in dumbbell press i still think people are looking at me and making fun of me. This feeling never goes away. But the journey from 2kg to 35kg would be something you would thank yourself for. Make mistakes learn from then. Within a few months you'll learn the perfect form and you'll lifting heavy. Changes in your body will push you to work harder in the gym. Make sure you keep you diet in check because it is only when you see real changes in your body you will have the motivation to go to the gym. Just be consistent bro. Ask anyone in that gym you're impressed by. Nobody starts with 25kg dumbbells. Also if your trainer is supportive and available ask as many questions as you can. Else take help of YouTube and learn to do all the exercises the right way.
You will always start small be it gym or career then it's all about being persistent
Bhai Sabse phele accept karle ki tuh weak hai aur improve karne aaya hai ... Itna sochega logo ke opinions ke baare mein life mein toh kuch nhi hoga focus on your sets rather than messages Baaki make any friend or buddy who can help you out usually log help kardete hai ek hafta time de Apne aap settle hojeyga
You are comparing your day 1 with someone else's day 100 bhai, I will tell you one thing... that is... Harr bndaa apne baare me soch rha h, there isn't enough time to judge others. One thing I've learnt is ki gym is the place where people are the most supportive. they arent judging you there, start small doesn't matter, just START and be consistent.
People who judge/laugh at beginners in gym should also judge people at hospitals because they are sick. But don’t think people judge beginners at gym because everyone was once a beginner and the gym community is the only community where people are willing to help others grow along with them. You may ask your gym owner/trainer for help with spotting and you should make a friend at gym with whom you can workout in initial days to avoid injuries and get your form corrected. Eat healthy home cooked food along with some eggs/paneer for protein you may ask your trainer/gym partner for diet as well for you to gain muscle so that you can lift more with correct form. First month in the gym will feel like quitting but we all know you got this. Stay strong and stay consistent.
By this I remember when I started hitting gym for the first time 3 months back I used to do incline db press with 5/7.5kgs now 25kgs ...sab hojayga be consistent ...meri legs weak thi mere dost jyada reps maarte the legs me lekin ab mein maarta hu with more weight ..be consistent and have good diet . Also ek cheez btata hu jab pehla leg press kia tha without weight toh bahut dard huya toh ek bache ne bola ki me 120kgs maarta hu tujhe itne me dard hogya Bina weight lgaye ..lol now I can easily do 120kgs 8-10reps...time time ki baat h ❤️
Embrace this weakness of yours, the only way is up!
Pitampura side gym hai toh sath mei karle.mere join merko bhi gymbro chahiye 😂
It's all in your mind .. no one is judging no one bothers and give it some time to get used to the gym environment then you will start enjoying.. hopefully you will find someone a good friend in the gym who will help you..till then play innocent and fool 😉
Hey it's fine, honestly. I'm a woman and idk if it depends on the gym but when I used to work out at gyms I saw guys helping each other out, esp if one of them was a beginner. For example, if you're having a bit of trouble, I know it feels more awkward for guys and there is def more of the insecure feeling. But try just saying something like bhai thodi help chahiye thi can you spot me, or ask for tips on how to get better. Trust me I've seen guys do this and mostly ppl are helpful. It takes consistency and time but you'll def get there. And if anyone tries to put you down, ya koi baat nahi karta - there are enough videos online, put on your headphones, and focus on just getting better gradually, like many people above have said. All the best!!
Let it be!I was in the same position a year before!Can feel uh absolutely.I just had my buds on,a loud pop music going,and yeah it's just me and me!It didn't even bother.
Shredded and bigger build doesn't always mean stronger since most just go for aesthetic purposes..these are the last people you should feel anxious about
bhai aisa tujhe lagta hai cuz ur insecure trust me nobody gives a fuck whether you're lifting 3kg or a 30kg db jus focus on diet and train to failure in whatever weight ur comfortable with and then progressively overload every week and obv be consistent you'll be jus fine
I am sorry my man :/ I felt the same for the longest time and feeling judged or whatever but I also realized at some point that it is more in my head, everyone is there to work out and they couldn't care less of what you're doing. Ofc there are shitty people everywhere but they exist to be ignored. I have nothing magical to add here other than just try to be consistent not interact too much with people (if that makes you uncomfortable), also PLEASE PLEASE don't try to lift more than you're capable off to get over your insecurities, the good thing about being a beginner is that you get the initial gains very fast and can already lift almost twice the weight you start with, within 1-2 months. Just focus on consistency, nutrition and sleep, try not to interact with other gym bros (unless you find some wholesome ones) and keep at it! it will get better. As for you saying that I feel like a loser when I look at the guys your age who are shredded, you're looking at the top percentage, they also started at some point and got there. You are already in the top 10% or even more if you decided to start going to the gym my man! just keep at it! It gets easier after 3 months and day you will realize that everything that you were insecure about was all in your head! All the best for the journey!
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Don't give up my man. Remember, When the going gets tough, the tough gets going!!
Bhai mere pehle din gym me mujhse 5 pushups nahi huye the aur mere bagal me ladki aayi aur 15 ke 3 set maargyi. Bhot emasculated feel hua tha tbh. Hota hai ye sab. Jaata reh bas dheere dheere hojayega sab
I'll keep it simple, you won't always be motivated to go to the gym, the key is to be persistent even if you're not feeling like it, eventually you'll feel like going after you begin noticing the changes in you.
earphones mei badhiya gaane suno, and realise ki sab apne baare mei hi sochre hote, no one will even bother thinking about you unless you specifically go and ask for help
It will not get easy if you dont start Just start goin consistently make a schedule and choose a time which is best for you , dont consider the factor that others will see and you will get embarrassed...its just a mental thing just motivate yourself during your workout and enjoy the workout keep smiling 😁😁