How I Learned to Work Out Effectively

I knew that in order to get healthy, I was going to have to get moving. At first, I tried doing some elliptical before my internship in the wee hours of the morning, but I didn't see any results, and it was disheartening. I knew I needed help, so I joined a group fitness-training program at my gym—and that’s what really got me into my whole health kick.

Three days a week, my small group of three met at the gym. Our trainer showed us how to do squats, use weights, and work out to get slim. He also told us how to eat. After doing the program for a month, I lost about ten pounds, and began to feel myself tone up a bit. Here's what I learned from the experience.

Make time for the gym. At first, finding time seemed like the most daunting challenge to me. Between my social life and my work life, I wasn’t sure how I was going to fit almost daily workouts into my routine. I experimented with working out at different times of the day and found that I like working out in the morning—it wakes me up, and the endorphins make me feel happy all day. But if the thought of your alarm screaming at you at five a.m. gives you a vomiting sensation, that’s not the time for you. I also struggled with the idea of working out on weekends—I felt this was the only time I had to enjoy myself, so why would I want to spend it in a gym? And truthfully, I was usually hungover, and feeling too crappy and tired to make it to a place where sweating was involved. But eventually, as I got more into my workouts and more motivated, I was EXCITED to go to the gym on the weekends. Now I love working out on Saturday and Sunday. I don’t have to rush in and out of the gym, which means I get in a longer, more leisurely workout. I've also learned to cut back on my drinking and—shocker—even not drink certain weekend nights, so that I feel good enough to go to a gym. This is something the 21-year-old version of myself would’ve thought was impossible. Maybe you don’t struggle with drinking, but find that staying up late with your friends or watching movies or chatting with your boyfriend on the internet all night makes you tired the next day. Make your weekend workout a priority, and if you see something getting in the way, ask yourself what matters more. Also, make a plan for the week in advance. Figure out which specific times work for you, write them in your calendar, and stick to the plan.

Get a trainer. One of my biggest fears of going to the gym was that I wouldn’t look cool because I didn’t know how to use 96% of the equipment in there. In order to get comfortable with the environment, and find out how to work out effectively (so you aren’t wasting your time), hire someone. If you can only meet with a trainer one time, that’s better than never. If you can afford to meet with a trainer weekly, that’s awesome. Once you begin to learn how to work out like a BOSS, you can cut the trainer loose. But if it’s a luxury you can afford, do it. It’s the best money I’ve ever spent. You become friends with your trainer, and s/he will be very encouraging. Plus, he'll weigh you and take your body fat, so there’s accountability and slight embarrassment when you go on a pizza bender.

Lift stuff. Before I started getting active, I assumed I would have to go on an elliptical for an hour a day to lose weight. Like I said, I started doing cardio by myself and it wasn’t cutting it. That’s when I got into weights. There are so many benefits to weight lifting: weights give you more muscles, and when you’re more muscular, you look less FAT! Even if you don’t lose that many pounds, lowering your body fat should be a major goal, because it will help give you a more sculpted and toned appearance. It’s key to getting that slimmer look. Another plus: for those with minor or major ADHD, weights are fun, because you get to move around the gym doing different things. Time flies much faster when you switch between push-ups, squats, bicep curls, and lunges. My favorite thing in the gym is a kettleball. I love to do swings with it, and there are so many ways to use it! Finally, one of the most fun things about weight lifting is putting in weeks or months of hard work and then graduating to a higher weight!

Do intervals. Another misconception I had about cardio was that I had to do it for like six hours if I wanted to be skinny (though that would probably work). But I learned that I didn’t have do cardio for a really long time—just intensely. Interval training burns more calories, too! My trainer has me work on the Airdyne bike all the time. It looks like it's for a grandma, but it will kick your ass. I've been using it for over a year, and I swear it beats me up! The key to the bike is not riding at the same continuous pace during the 20 minutes you’re on it. For the first minute, I ride gently, warming up. Then, I switch between going 30 seconds as FAST AS I POSSIBLE CAN (like as if a rapist were chasing me on a motorcycle). Then, for the next minute and 30 seconds, I go at a leisurely pace. Sometimes, I do 15 seconds at rapist-fleeing pace, and then do the leisurely thing for 45 seconds. Either way, by the end, I am pooped out, and sweating hardcore. Try it, and if your leisurely pace is barely peddling, that’s just fine. It gets better!

Classes are key. When you’re going to be hanging out a place five days a week, it’s awesome to see the same people, say hi, and smile. Taking classes is a great way to meet people. I’m 24 and live in the suburbs, and I can’t even tell you how many women I am now friends with who have husbands and too many children. I’m also friends with the divorcees. I don’t judge. Oh yeah, and besides providing you with friends, classes help you burn calories, too. They are a great alternative to a trainer. While you don’t get too much one-one attention and direction, you still get the guidance of a fitness expert. Classes are great when you don’t feel like thinking and just want to be told what to do. I personally like strength classes, kickboxing, and zumba. Nothing like shaking your ass at 9:00 a.m. on Saturday with a bunch of divorcees! It’s like a party, except without the margaritas!

Give yourself a day off. When I first started working out, I really went for it and made it to the gym six days a week. Maybe that’s unrealistic for you, or maybe you aren’t as fat as I was, and that’s not even necessary. The point is, decide how many days per week you're going to hit the gym, and make it a goal to stick to your plans. When you don’t feel like going, know that you are using one of your “off” days, and don’t feel bad about it. If you have a bad week and don’t meet your goal, just know that next week you need to work a little bit harder. NEVER let one bad week turn into a downward spiral that ends up being a really bad month.

Ashley Spencer is not a trainer. She’s just a girl trying to look cuter in short shorts, so she may have forgotten stuff. What kind of workouts do you like?

Related post: Why I Decided to Lose Weight