Hi guys my name is Johnny Berber. Today I will help men to get control over their anxiety so they can live the life day. Do you suffer with gym anxiety ? Are you a person that is thinking in your own mind ?
Some tips to help control your gym anxiety
I’m nervous and anxious about going to te gym because I’m worried that people are going to judge me what if I embarrass myself. One of the exercise routines that I can’t lift the weight or the bench press collapses on me. Everyone in the gym laughs. They are looking at me and evaluating me to judge my body. They’re saying I’m too skinny or I’m too overweight. They judge me because I don’t have any muscle and I’m weak well.
Maybe you’re just very very nervous and anxious around people when you’ve got high levels of social anxiety. You’re nervous about going to the gym in case people look at you and make eye contact with you. In case they want to speak to you but you end up getting anxious in social situations and you don’t feel comfortable.
I’m gonna give you some tips to help you tackle conquer overcome and control your gym anxiety. It’s a really good strategy and some mindsets. Now everyone can choose an actual practical steps to build more confidence and live the life what you want.
Comparing yourself to other people in the gym is a stupid thing
The first tip I’m gonna give you is you have to realize that comparing yourself to other people in the gym is a really silly unintelligent stupid thing to do. Because some people in the gym are using steroids. This is the reality that some people are on performance-enhancing drugs. They’re taking really good supplements.
They’ve been training for 20 years so you can’t compare yourself and your body to someone who is professionally training. They’ve been lifting weights for 20 years and they’re using drugs. They’ve been around the gyms for years and you haven’t usually been in the gym so to compare yourself to someone who’s got an amazing looking physique is really a losing battle. Not to mention that everyone in the gym use steroids. Some people have got a really good physique because they’ve got good genetics. They train hard, they die at well, they eat the right protein, they get the right amount of carbs in they do the right exercises. They’ve got a nutritionist or they’ve got our personal trainer.
By the way, I want to make a point of saying as well. Like I’m not any steroid. It’s up to people that adults I personally don’t use steroids and I wouldn’t use steroids so I’m just making a point here of a lot of the fears that anyone with anxiety is probably having because I went through these things as well until I overcome. It so all these fears insecurities and worries about people judging you. You’ve got to compare yourself to yourself.
So you’ve got to compare how you look today in the next six weeks and you have to focus on improving your body. Because if you compare yourself to someone else which someone’s always going to be in better shape than you. Someone’s always gonna be more confident. They’re always gonna have something that you feel you wish you had. If you compare yourself to yourself, you’re always gonna find happiness. Because you’re gonna see how you’re improving or how your strengths going up and if you’re really really serious about becoming a professional bodybuilder then if you put the work in and you take the right supplements. You can get to their level but if you don’t want to be a bodybuilder that’s fine if you just want to go to the gym and exercise regularly.
So you can build more confidence get control over your anxiety and not have this gym anxiety that’s what I’ve done. I love fitness, learning and implementing different things and always compare myself to myself. So it’s really important that you do that and this takes quite a lot of mental discipline and. If you’re a person who is always comparing yourself to other people then that probably suggests you’ve got low self-esteem you need to build up your self esteem so you can get a sense of confidence and feel good about who you are.
Not have to compare. Because comparing to other people is really stupid. It’s such a big world you don’t know what people’s problems are just because someone’s got a good physique in the gym. Doesn’t mean that every area of their life is handled and perfect they probably got their own mental health issues they definitely have everyone’s got some kind of issue. You don’t know how successful you are ot how beautiful you look. I’ll tan do I have ripped you are. No one’s perfect but that’s not what we’re really talking about here right so that’s the first understanding that that’s a long one.
Packing your gym bag
Tip number two you need to pack your gym bag. I’ll tell you why when you’re more organized and you get your gym kit ready and you’ve got your towel. Your shower gel you’re shower cream your deodorants your facial stuff your protein shake or your ready-made food your pasta. When you’ve got these things ready it lessens anxiety. It enables you to feel more confident more prepared. I always get my gym bag ready this is personal what I do. I’ve got my clean boxer shorts clean socks clean top to workout in clean pair gym shorts and usually I’ll put a clean towel and I’ve got to go and get the towel in here and also one second.
I have the ORS now clean deodorants and links some facial cream and I always buy a tub of shower gel and hair and conditioner. why are these things important well because you’re taking pride in yourself it makes you feel good and this is what you should do as a respectable man human being so that’s the second number tip get your gym bag ready
You need to pick a sign exercise
Tip number three is need to find a gym routine or you need to pick a sign exercise. Gym doesn’t always mean bodybuilding doesn’t have to be lifting weights. You can go into the gym and do sit-ups and press ups and pull ups well. You can go to the gym and do a spin class or you can go to do go to a boxing gym or a mixed martial arts gym or if that doesn’t suit you can go outside and run long distance or sprint up a hill. There’s many forms of sighs and fitness. But my point here is to get over your gym anxiety. You have to get a routine going now if you do want to actually go to a gym so you can overcome your gym anxiety and if the life that you want. Then you still want to apply these tips of getting a bag ready getting your kit ready now getting a protein shake
You’ve got to change your mindset
The next tip is you’ve got to change your mindset and face your social anxiety in because most of gym anxiety is it encompasses social phobia and the way you do that is exposure therapy. You have to push yourself into going to the gym. Managing the feelings and the anxiety around people of making eye contact. Eventually if you practice this for about six weeks. You’re gonna get more comfortable around people you’ll get used to the social pressure and then you’ll start being able to engage talk to people in the gym. You can walk around the gym like you own it you can respect it can be comfortable. You can go and use the bench and go to the squat rack you need two deadlifts. So it’s really important that you push yourself because if you don’t your anxiety is gonna get worse your mental Health’s gonna get worse you’re gonna feel depressed.
You have to push yourself and you have to keep the routine going and I think it’s important I’ll give you my routine. It’s a great routine I got this from my personal trainer Nick and you can you can use it if you like or you can build another one or go online there’s many routines. So I do very simple. I do a lot of barbell exercises I do bench press on one day. I do shoulder presses standing or sitting on a machine. I do deadlifts which are amazing. I do pull-ups and then I incorporate a little bit of isolation.
Just to get me fit in just a tone up so I do some bicep curls concentration calls some you know tricep extensions for the tricep what else do I do some sit-ups. These are the main exercise that they have some squats as well what else is there there are the main ones that I do you can just divide routine. You can do it on different days or you can go in one day and do a bit of everything whatever suits you you’ve got to find a routine that suits you so once you’ve got a routine which is tip number three once you know what you’re doing in the gym. You’re not going to focus on who’s looking at you or getting worried about social interaction in case you get socially anxious or nervous or awkward.
You’re focusing on the plan ahead your action plan which is what you’re gonna do in the gym today. I’m going to work my chest so you know you’re working your chest and the weight that you’re gonna lift the amount of reps that you’re going to do. So I’m gonna do let’s say for example I’m gonna do 4 sets of benchpress one warm-up and then free main sets on a particular way 60 kilo 7080 vice verse 100 wherever you lift. Having a plan of action is going to lower your gym anxiety.
Start learning to be a little bit more engaging with people
My fifth tip is is to start actually just learning to be a little bit more engaging with people so you don’t have long conversations but you can say to someone like “Excuse me, are you using that or how many more sets have you got” and then they’ll say “I’ve got from enough great and you can come and use it” or if someone looks you sighs you can smile. So you do want to start learning to be a bit more social than gym you don’t have to speak to everyone when you’re walking into the gym obviously. You’ve got to speak to a receptionist or someone when you’ve got a scan your card in for your mentorship or pay to get into the gym just say hi how you doing and how’s your day been.
Just little things like this will start getting over your gym anxiety and your social anxiety and after six weeks six months few months of doing this you would not even think about it no more you’ll realize I’ve changed. I’m not being paranoid you can go and take a shower in gym showering is important. I find I always look forward to going to the gym having a good workout showering after eat getting my protein and after having a nice meal. So this is all the important preparation the MIL.
You’re going to need getting your gym bag ready with your with your stuff in the gym your towel your gym kit a clean pair of clothes to change into because obviously you don’t want to be walking around in dirty gym clothes and smelling. Then once you get into the gym focusing on your routine and giving yourself a time line your own. You’re gonna shoot you should only really be in the gym when I feel between I think an hour max an hour and a half is probably pushing it a bit so it’s 45 minutes now if you train right and put everything into it. You’ll be tired after 45 minutes to an hour and you go home rest you go go to the next day.
That’s really important I’d say as well training three times a week is enough. You don’t need to train seven days a week and over train once a week’s not enough twice can do it or three times I think it’s just the right amount. If three times it gets comfortable and easy you can increase it to four but you can’t go wrong with three times a week to get a view Germans like and to like I’m loving the gym. You should I love going you want to you want to get in love of it you want to enjoy. It it doesn’t want to be sad I can’t wait to go soon I can’t wait till if the way to can’t wait gonna be passionate about it.
You want to enjoy a life longer be miserable going on ago Jima. That’s not a good attitude to have if you’re gonna do something do it right give it every front of your heart enjoy it. So that’s how you do it. They’re all the tips and how you get control of you’re doing exactly the life that you want.