My seven day gym challenge!

As promised here are a few tips for starting at the gym!

  • The most dif­fi­cult part of join­ing the gym is.… join­ing! I had been a bit wor­ried about join­ing because of minor body issues relat­ed to my weight: How­ev­er, I’ve nev­er felt uncom­fort­able at the gym and wish I’d of joined one soon­er
  • Get­ting cloth­ing for the gym is sim­ple. I nor­mal­ly wear a sports T-shirt and sports shorts which are very inex­pen­sive from Sports Direct or oth­er sports retail­ers. I’d go for some­thing cheap, com­fort­able and stretchy.
  • Per­son­al­ly, I like wear­ing san­dals in the gym but con­ven­tion dic­tates train­ers are most appro­pri­ate. Get­ting air to your feet helps you stay cool and stops bac­te­ria mul­ti­ply­ing as much. Cool feet are healthy feet

Remember everyone joins the gym for similar reasons: To get and maintain fitness levels, to lose or gain weight, to build muscle mass, to get healthier: No matter your weight, age, background, disability or anything else I’ve found the gym is a welcoming environment full of people trying to be their best!

Gym etiquette

  • I’d thought I’d throw in a few more tips: It is polite to use a small sweat tow­el in the gym just to wipe the equip­ment. You don’t nor­mal­ly need to use one but I feel hap­pi­er when I have one. Even a small flan­nel is use­ful!
  • If you’d like to use some equip­ment and some­one has been using it for a while you can polite­ly ask how many reps they have left. This is a great way to let them know you’d like to use the equip­ment.
  • Don’t be afraid to say hi to peo­ple, I’ve found every­one has been friend­ly but some peo­ple using head­phones may want to be left alone.

Getting a gym power boost!

  • Cof­fee, before you work out is a great meta­bol­ic boost!
  • Pro­tein, like nuts, seeds, meat and dairy can help you form big­ger mus­cles.
  • Even things like rice and beans forms com­pleat pro­teins! ~
  • Beans, lentils, and peanuts can be com­bined with wheat, rice, and corn to form a com­pleat pro­tein!
  • Car­bo­hy­drates and fats are a great fuel and a few carbs help to keep those mus­cles going!
  • Choco­late milk is a sur­pris­ing­ly good post-work­out drink! Avoid low fat options as fat is actu­al­ly very healthy!
  • Anoth­er great source of cheap pro­tein is low-fat moz­zarel­la.


Lastly, Omega 3 found in oily fish, flax, some nuts like walnuts, eggs and Hemp seeds has been shown to boost heart, joint and brain function! Mackerel and Cod Liver Oil are great sources.


Losing weight

Los­ing weight isn’t always easy. My dad has been very suc­cess­ful fol­low­ing some sim­ple ideas I want­ed to share.

  • Cut out lunch. A fast­ing peri­od is great for improved health and los­ing weight.
  • Have eggs for break­fast and avoid toast/bread. The pro­tein will keep you fuller for longer where­as car­bo­hy­drate based break­fasts like toast and cere­al have a high GI — in short you’ll burn that ener­gy off quick­ly and be hun­gry again. I like scram­bled eggs!
  • Cut out all refined sug­ar like cakes and sweets and sig­nif­i­cant­ly reduce your carb intake (bread, pota­toes, chips, rice, etc)
  • Instead, eat more fats and pro­teins and fresh fruit and veg. Though fruit has fruc­tose sug­ars the GI is low­er so they’ll keep you fuller for longer.
  • Replace chips and rice with sal­ads and mixed veg. If you go out to a restau­rant they are nor­mal­ly hap­py to change carb rich foods for low­er carb ones.
  • Remem­ber carbs raise your blood sug­ar, insulin is released to low­er it, the insulin caus­es the sug­ars to be stored as fat and caus­es many nasty meta­bol­ic dis­or­ders. Fat does not cause insulin to be released, which is a good thing! 

My dad, by reducing the carbs in his diet, fasting during the day and by going to the gym has lost a lot of weight. Hopefully this method will help you too though everyone is different. 


Last Saturday I went to the gym with my dad and we’d both really enjoyed it. I have been going for a few month’s but it was all new for my dad. It was quite fun showing him how the machines worked and I even tried some Yoga and mussel stretches!

I get quite a big ben­e­fit from the gym when I go reg­u­lar­ly and start­ed to won­der what effect going for sev­en con­sec­u­tive days would have.


The results are start­ing to come in and they’re look­ing great so far. I nor­mal­ly do around 1–2 and a half hours per ses­sion and real­ly like to work inten­sive­ly.


My skin feels nicer and tighter (maybe because of the sweat­ing); I feel I’m los­ing weight; gain­ing mus­cle mass; I seem to be much busier in life gen­er­al­ly and I also feel much bet­ter about myself. It could be my imag­i­na­tion but peo­ple seem to be react­ing to me more pos­i­tive­ly. (It’s got­ta be the mus­sels and good pos­ture XD)


I think my diet’s also improved. I’m eat­ing less; slight­ly more pro­tein and I am focus­ing on foods low in carbs which deliv­er more ener­gy over time as these are the best for a main­tained work­out.


After a work­out, I’ve been drink­ing a glass of whole milk with a few spoon­fuls of 50% pro­tein hemp pow­der. The taste is great; Omega 3 and 6 are beau­ti­ful­ly bal­anced and I found eat­ing or drink­ing some pro­tein after a work­out boost­ed my recov­ery time and is well worth it per­son­al­ly.


I start­ed on Sat­ur­day but I unfor­tu­nate­ly missed Tues­day so I’ve added an extra day on; so there should be an update around Sun­day.

The Gym Farnborough




One Reply to “My seven day gym challenge!”

  1. It’s been a month since I com­pleat­ed the chal­lenge and the above chal­lenge was great. I’m still attend­ing the gym quite a few times a week and look for­ward to work­ing out. Endor­phins, as you may well know are released dur­ing exer­cise and are quite addic­tive; which is a very good thing indeed because they make it much eas­i­er to main­tain an exer­cise rou­tine and I miss the gym if I’m unable to go. 

    Inter­est­ing­ly the brain takes 2 weeks to renew many of its cells and this is often why some med­ica­tion takes 2 weeks to kick in. (as it affects the growth of new neu­rons instead of exist­ing neu­rons).

    Many peo­ple also don’t know the brain makes new neu­rons all through­out life. For years doc­tors were taught this wasn’t pos­si­ble; but it has been demon­strat­ed and is called Neu­ro­ge­n­e­sis.

    Thanks — do leave a com­ment below!

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