you’re going to overcome gym anxiety in 7 days & here’s how…

Introduction

This tutorial outlines a 7-day plan designed to help you overcome gym anxiety and gain confidence in your workouts. Whether you're new to the gym or returning after a break, these steps will guide you in building comfort and familiarity in a gym environment.

Step 1: Start with the Right Mindset

• Watch the introductory video to understand gym anxiety and the importance of overcoming it.
• Acknowledge the spotlight effect, which suggests people are less focused on you than you think. Remember, most gym-goers are focused on their own workouts.

Step 2: Prepare for Your Gym Experience

• Home Mobility Workout (Day 2):
  • Perform the following exercises to enhance flexibility and strength:
    1. Squats
    2. Lunges
    3. High plank shoulder taps
    4. High plank push backs
    5. Forward fold
    6. Pigeon pose
• Pack a Gym Bag: Include essentials like water, a towel, and workout gear.
• Lay Out Gym Clothes: Prepare your outfit the night before to streamline your morning routine.

Step 3: Familiarize Yourself with the Gym Environment

• Gym Visit (Day 3):
  • Walk on the treadmill to get a feel for the gym.
  • Observe the layout, equipment, and atmosphere without the pressure of working out.

Step 4: Incorporate Light Workouts

• Ab Workout (Day 4):
  • Start with a 5-10 minute warmup on a treadmill or cardio machine.
  • Follow up with a 5-10 minute ab workout (link to a real-time ab workout when available).

Step 5: Take a Rest Day

• Rest Day (Day 5):
  • Allow your body to recover and adapt. Use this time to reflect on your experiences and feelings about the gym.

Step 6: Strength Training Introduction

• Upper Body Lift (Day 6):
  • Use dumbbells for the following exercises, performing 8-10 reps for 3 sets:
    1. Dumbbell floor chest press
    2. Dumbbell shoulder press
    3. Dumbbell bicep curls
    4. Dumbbell overhead tricep dip

Step 7: Continue Building Strength

• Lower Body Lift (Day 7):
  • Again, use dumbbells for the following exercises, performing 8-10 reps for 3 sets:
    1. Dumbbell sumo squat
    2. Dumbbell lunges
    3. Dumbbell floor glute bridge
    4. Dumbbell calf raises

Conclusion

By following this 7-day plan, you can effectively combat gym anxiety and build a foundation for a confident gym experience. Remember to focus on progress rather than perfection and consider bringing a friend for support. Keep reflecting on your journey, and enjoy the process of enhancing your health and fitness.