{"id":14808,"date":"2017-09-27T11:37:59","date_gmt":"2017-09-27T15:37:59","guid":{"rendered":"https:\/\/whatsgood.vitaminshoppe.com\/?p=14808"},"modified":"2017-09-27T12:09:42","modified_gmt":"2017-09-27T16:09:42","slug":"what-i-learned-from-working-out","status":"publish","type":"post","link":"https:\/\/www.vitaminshoppe.com\/blog\/what-i-learned-from-working-out\/","title":{"rendered":"6 Life-Changing Things I Learned When I Started Working Out Regularly"},"content":{"rendered":"<p>Confession: Before I started working out, I was confused by people who willingly woke up early and went straight to the gym. <em>My god,<\/em> I thought<em>, that sounds terrible.<\/em><\/p>\n<p>I truly thought most gym-goers were shallow and superficial. Scrolling through my Instagram feed only cemented my ideas: People lauding body \u201ctransformations\u201d hinged on nearly-disorded eating. They bought into the idea of \u201cbikini bodies\u201d sold by the Dalai Lamas of fitstagram. And they paid a premium for cultish studio classes where competition mattered more than health. I wanted no part of it.<\/p>\n<p>You get the point. I was all vitriol\u2014as judgmental as the people I deemed judgmental. My mind was filled with tropes and stereotypes. Now, the reality is that while there <em>are <\/em>some damaging ideas proliferated by the wellness industry, there\u2019s also a LOT of awesomeness out there. Take it from me, because I\u2019m now one of those people who wakes up at 7 a.m. to work out.<\/p>\n<p>Three months ago I had high cholesterol and blood pressure, I was overweight, and I was uncomfortable. I have arthritis and the extra weight was putting a lot of pressure on my joints. I needed to get fit.<\/p>\n<p>I am by no means a fitness expert after a few months, but here\u2019s what I learned when I started working out regularly (four-five times per week, every week).<\/p>\n<h2>1. Don\u2019t let aesthetics guide your workout.<\/h2>\n<p>Obviously there is an aesthetic component to any fitness regimen, but obsessing on the inches and numbers will only drive you crazy. (A watched pot never boils, and all that.) We all want to look our best, but letting looks lead you entirely probably won\u2019t get you anywhere but stuck in an obsessive rut. You\u2019ll definitely <em>want <\/em>to hop on the scale every day, clinging to some iota of physical progress\u2014I get it. But don\u2019t.<\/p>\n<p>If you work out with discipline and regularity\u2014without checking the scale every day\u2014you will eventually start to feel and see the changes. The number one most important thing I realized is that change happens when you\u2019re not looking for it, so enjoy the process. Work out because it does good things for your mind and body, and know that you\u2019re buying yourself years of better health. Your midsection will follow suit (and if it doesn&#8217;t, it&#8217;s OK; the way we feel is key).<\/p>\n<h2>2. Exercise changes your psyche.<\/h2>\n<p>Flat abs and the ability to wear cute yoga pants are<em> fine<\/em> goals, okay? They\u2019re totally FINE. But the real benefit to working out is found in its transformative effects to your psyche\u2014your relationship to yourself, your mood, and the way you move through the world. Going from feeling tired, lazy, overwhelmed, and out of touch with my body to feeling confident, strong, energized, and self-loving was a major emotional process for me. It may sound woo-woo (I totally recognize my soap box here, but I\u2019m on it because I want others to be happy), but this transformative process is so much more intense than I ever imagined.<\/p>\n<p>I\u2019m talking <em>life-changing.<\/em> These days, I\u2019ve got toned legs, strong arms, and killer endurance, but I\u2019ve also got a sense of self-sufficiency and pride. This colors the way I approach the world. I feel capable, in-touch, and totally alive. I give thanks to all those wonderful little endorphins that flood my system when I work out.<\/p>\n<p><strong>Related: <a href=\"https:\/\/www.vitaminshoppe.com\/search?search=protein%2Bpowder\">Shop protein to amp up your workouts.<\/a><\/strong><\/p>\n<p>You can have the good feels, too. According to the <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3448908\/\"><em>British Journal of Pharmacology<\/em><\/a><em>,<\/em> exercise creates its own kind of euphoria\u2014it elevates endorphins (happiness chemicals), stabilizes your mood, favorably influences cognitive functions, facilitates recovery from depression, and mitigates psychological stress. I can vouch for each and every one of these benefits (and remember\u2014I was the exercise-hating curmudgeon).<u><\/u><\/p>\n<h2>3. You might not lose weight.<\/h2>\n<p>When I started working out, I dropped 10 pounds within a month. I thought, <em>success!<\/em> (My doctor had recommended I lose about 15 pounds to be in a healthier range.) But guess what? I checked my weight a week or so later\u2014without having changed my eating or workout routine\u2014and it had gone up a bit.<\/p>\n<p>Newsflash: Unless you\u2019re working with a medical professional, nutritionist, or fitness coach on a major body transformation (where, say, your goal is to lose a great deal of weight), your weight fluctuations may elude you. Water, sodium, and whether or not you\u2019ve gone to the bathroom\u2014all of these might change your weight from day to day or hour to hour.<\/p>\n<p><strong>Related:\u00a0<a href=\"https:\/\/www.vitaminshoppe.com\/blog\/2017\/09\/25\/gaining-weight-losing-inches\/\">Why You&#8217;re Losing Inches But Gaining Weight<\/a><\/strong><\/p>\n<p>I went from wearing a size 12 to wearing an 8, but my weight hasn\u2019t changed all that much. What gives? I lost some body fat but mostly I increased lean muscle tissue. It\u2019s not that muscle weighs less or more than fat (it doesn\u2019t, a pound is a pound)\u2014it\u2019s that muscle takes up <a href=\"http:\/\/blog.myfitnesspal.com\/muscle-really-weigh-fat\/\">less space<\/a>. Muscle is more compact and tight, and (bonus!) it\u2019s more metabolically active (which means having more muscle helps you burn more calories and feel more energized). In short, don\u2019t let your weight guide you.<\/p>\n<p>That\u2019s also why BMI isn\u2019t everything. According to the\u00a0<a href=\"http:\/\/apps.who.int\/bmi\/index.jsp?introPage=intro_3.html\">World Health Organization<\/a>, a normal or \u2018healthy\u2019 BMI would fall between 18.5-24.99, an overweight BMI would be between 25-29.99, and an obese BMI would be anything 30 and above. But your BMI doesn\u2019t count muscle, bbone mass or other metabolic factors.<\/p>\n<p>In short, numbers around weight and fat aren\u2019t everything. When you\u2019re exercising and eating healthy, checking your blood pressure, cholesterol, and insulin resistance levels is probably more effective a marker for your success. Your progress is so much more than a number.<\/p>\n<h2>4. Fitness can be super-expensive\u2014or super-cheap. Whatever gets you going is what matters.<\/h2>\n<p>I used to think it was ridiculous for people to spend hundreds of dollars at fancy boutique studios. It felt excessive, especially when running is free. Why go for pricey gyms when low-cost alternatives like Blink exist? Well, it\u2019s personal (and obviously contingent upon your finances). I decided that I didn\u2019t love the grunt-y, smelly, dude-bro-filled gym, and that I loathed everything about running. To top it off, I wasn\u2019t disciplined enough to do HIIT routines on my own in my house. (And when you hate a workout, it\u2019s <em>really<\/em> hard to motivate yourself to do it.)<\/p>\n<p>However, I did fall in love with swimming and<a href=\"https:\/\/www.vitaminshoppe.com\/blog\/2017\/07\/26\/aqua-cycle-workout\/\"> aqua cycling<\/a>\u2014both of which were expensive to a stupid degree. But I decided, since the water got me moving, that I\u2019d budget for it. And I\u2019m glad I did.<\/p>\n<blockquote class=\"instagram-media\" data-instgrm-captioned data-instgrm-permalink=\"https:\/\/www.instagram.com\/p\/BYgZyAKgsrI\/?utm_source=ig_embed&amp;utm_campaign=loading\" data-instgrm-version=\"13\" style=\" background:#FFF; border:0; border-radius:3px; box-shadow:0 0 1px 0 rgba(0,0,0,0.5),0 1px 10px 0 rgba(0,0,0,0.15); margin: 1px; max-width:658px; min-width:326px; padding:0; width:99.375%; width:-webkit-calc(100% - 2px); width:calc(100% - 2px);\">\n<div style=\"padding:16px;\"> <a href=\"https:\/\/www.instagram.com\/p\/BYgZyAKgsrI\/?utm_source=ig_embed&amp;utm_campaign=loading\" style=\" background:#FFFFFF; line-height:0; padding:0 0; text-align:center; text-decoration:none; width:100%;\" target=\"_blank\"> <\/p>\n<div style=\" display: flex; flex-direction: row; align-items: center;\">\n<div style=\"background-color: #F4F4F4; border-radius: 50%; flex-grow: 0; height: 40px; margin-right: 14px; width: 40px;\"><\/div>\n<div style=\"display: flex; 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font-family:Arial,sans-serif; font-size:14px; font-style:normal; font-weight:550; line-height:18px;\"> View this post on Instagram<\/div>\n<\/div>\n<div style=\"padding: 12.5% 0;\"><\/div>\n<div style=\"display: flex; flex-direction: row; margin-bottom: 14px; align-items: center;\">\n<div>\n<div style=\"background-color: #F4F4F4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(0px) translateY(7px);\"><\/div>\n<div style=\"background-color: #F4F4F4; height: 12.5px; transform: rotate(-45deg) translateX(3px) translateY(1px); width: 12.5px; flex-grow: 0; margin-right: 14px; margin-left: 2px;\"><\/div>\n<div style=\"background-color: #F4F4F4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(9px) translateY(-18px);\"><\/div>\n<\/div>\n<div style=\"margin-left: 8px;\">\n<div style=\" background-color: #F4F4F4; border-radius: 50%; flex-grow: 0; height: 20px; width: 20px;\"><\/div>\n<div style=\" width: 0; height: 0; border-top: 2px solid transparent; border-left: 6px solid #f4f4f4; border-bottom: 2px solid transparent; transform: translateX(16px) translateY(-4px) rotate(30deg)\"><\/div>\n<\/div>\n<div style=\"margin-left: auto;\">\n<div style=\" width: 0px; border-top: 8px solid #F4F4F4; border-right: 8px solid transparent; transform: translateY(16px);\"><\/div>\n<div style=\" background-color: #F4F4F4; flex-grow: 0; height: 12px; width: 16px; transform: translateY(-4px);\"><\/div>\n<div style=\" width: 0; height: 0; border-top: 8px solid #F4F4F4; border-left: 8px solid transparent; transform: translateY(-4px) translateX(8px);\"><\/div>\n<\/div>\n<\/div>\n<div style=\"display: flex; flex-direction: column; flex-grow: 1; justify-content: center; margin-bottom: 24px;\">\n<div style=\" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 224px;\"><\/div>\n<div style=\" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; width: 144px;\"><\/div>\n<\/div>\n<p><\/a><\/p>\n<p style=\" color:#c9c8cd; font-family:Arial,sans-serif; font-size:14px; line-height:17px; margin-bottom:0; margin-top:8px; overflow:hidden; padding:8px 0 7px; text-align:center; text-overflow:ellipsis; white-space:nowrap;\"><a href=\"https:\/\/www.instagram.com\/p\/BYgZyAKgsrI\/?utm_source=ig_embed&amp;utm_campaign=loading\" style=\" color:#c9c8cd; font-family:Arial,sans-serif; font-size:14px; font-style:normal; font-weight:normal; line-height:17px; text-decoration:none;\" target=\"_blank\">A post shared by \ud835\udd29\ud835\udd26\ud835\udd30\ud835\udd1e \ud835\udd2a\ud835\udd1e\ud835\udd2f\ud835\udd26\ud835\udd22 \ud835\udd1f\ud835\udd1e\ud835\udd30\ud835\udd26\ud835\udd29\ud835\udd22 (@lisamariebasile)<\/a><\/p>\n<\/div>\n<\/blockquote>\n<p><script async src=\"\/\/platform.instagram.com\/en_US\/embeds.js\"><\/script><\/p>\n<p>On the flipside, I do the occasional <a href=\"http:\/\/www.blogilates.com\/blog\/2014\/12\/30\/new-beginners-calendar-2-0-for-2015\/\">Blogilates<\/a> routine at home, for free. Basically, whatever gets you moving is key\u2014and free YouTube videos absolutely have the ability to get you in shape. You have to find the workout that works for<em> you<\/em>; sometimes that requires challenging sacrifices\u2014and a little money management. But again, the Internet offers a treasure trove of free workouts.<\/p>\n<p>I think of it this way: It\u2019s definitely a privilege worth recognizing, but spending a little more now may help me save money later on when I might be knee-deep in medical bills due to health negligence.<\/p>\n<h2>5. Promoting body positivity is SO important.<\/h2>\n<p>Fitness is an incredibly loaded topic, and the people around you in the gym or in the pool are each on their own journey. When I felt down on myself, weak, and overwhelmed, I surrounded myself with people and instructors who made me feel good.<\/p>\n<p>It\u2019s a challenge, but don\u2019t talk badly about yourself or others\u2014at the gym or outside it. I\u2019ve overheard people say things like, \u201cI hate my body\u201d or &#8221; she\u2019s fat.\u201d These comments (and <a href=\"http:\/\/www.shape.com\/lifestyle\/mind-and-body\/fat-shaming-gym\">they happen a lot<\/a>) only serve to greenlight self-hate and judgement. Fitness and healthfulness is a process\u2014at times an emotional one\u2014and treating yourself and others with respect is key.<\/p>\n<p>Make space for all bodies and fitness levels and never beat yourself up. If you hear people making fun of someone at the gym, or if you think an instructor is guilty of inappropriate behavior, don\u2019t stay quiet. Finding gratitude is key, too. Some people with disabilities don\u2019t have the option to work out, while others may find the gym intolerable due to chronic illnesses.<\/p>\n<h2>6. One day you will magically become more powerful than you think.<\/h2>\n<p>I remember my first week at Aqua Studio, a studio that lets you cycle in water AKA <em>oh-my-god-this-burns<\/em>. It\u2019s intense\u2014the water provides tons of resistance and really ups the ante. On the bike, there are two standing positions\u2014with my butt hovering just over the seat I felt like I would actually just explode. I couldn\u2019t do it, I thought. Lactic Acid became my mortal enemy, and I was convinced that I wasn\u2019t strong enough! So I sat down. And then I\u2019d stand up for a few seconds before sitting down again. I gripped the bike like I was falling down into the depths of hell, and my breathing sounded like a medical emergency.<\/p>\n<p>Then one day I did it. I didn\u2019t sit down. I stayed up. My posture was tight and strong. And I killed it. But this happens\u2014it takes time and work\u2014without you even noticing. Enjoy the process, whether that means you need to take several breaks or not. There\u2019s no speed you need to meet, no one you need to compete with, and nothing more important than your happiness.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Fitness is a process, a ritual, and a challenge. Here&#8217;s what I&#8217;ve learned over the past few months as a newbie in the gym. <a class=\"more-link\" href=\"https:\/\/www.vitaminshoppe.com\/blog\/what-i-learned-from-working-out\/\">Read More <span class=\"screen-reader-text\">6 Life-Changing Things I Learned When I Started Working Out Regularly<\/span><\/a><\/p>\n","protected":false},"author":64,"featured_media":14829,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false},"version":2}},"categories":[4,8,9],"tags":[92,113,128,434,645,262],"class_list":["post-14808","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness","category-stories","category-the-latest","tag-fitness","tag-health","tag-hiit","tag-wellness","tag-wisdom","tag-workout"],"jetpack_publicize_connections":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.7 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>6 Life-Changing Things I Learned When I Started Working Out Regularly | What\u2019s Good blog<\/title>\n<meta name=\"description\" content=\"Fitness is a process, a ritual, and a challenge. 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