MILO BRYANT: Follow a few rules to get max benefits at gym

The year is new, and many people are or will be new to the nation's exercise facilities.

So here's something to be aware of: Each exercise facility has its rules, some more extreme than others.

Unwritten rules exist, too. We've talked about some of those before: putting back your weights, not smelling like a flower factory, not smelling like a sewer, wiping up your sweat, not spitting in the water fountain, not blocking the mirror of somebody checking lifting form - and many others.

Here are some new rules for the newbies and those old hats.

Newbies

• Have a plan: Understand you're going to irritate folks who have been in the gym every day for the last decade. You're taking machines, benches and weights they believe belong to them.

You can help your cause by having a plan about what you're going to be working on before you hit the gym. You get in, work on the body parts you want and get out.

• Don't be embarrassed: You're not born knowing how to use gym equipment. Many gym memberships come with a free training session. Use it! If only to get the trainer to show you how to adjust that seat or to do a correct lunge it'll be worth it.

Knowing what to do goes a long way to keeping you coming back. The more you come back, the better your chances of reaching your goals.

Old hats

• Stop complaining: We know every year we're getting an influx of folks at the gym.

Let's try dealing with it a little better this year. Instead of griping and moaning about all the people, let's use that time to, ahh ... say, work out! Stop standing around and looking.

Do what we came to do.

• Offer a bit of support: We know how difficult it is to get to or maintain a level of fitness. We also know that we didn't do it alone. We had encouragement along the way.

Let's offer the same.

It might take 20 seconds to spot a person and even less time to show her how to adjust the seat on the machine. Don't laugh at that last one. Everybody reading this knows somebody who has left the gym because she couldn't figure out how to use a machine and was too embarrassed to ask for help.

• Stay true: As much as we might not want to admit it, the new year gives us renewed vigor. We want to attack the gym with a gusto we haven't had since we decided to go on that tropical vacation. Renewed energy is great, but let's channel it the right way. We don't have to start going twice a day. We don't need tons of new supplements. Let's be anal about our programs, making sure everything we're doing progresses us toward our goals.

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Bryant is a former Gazette reporter now living in San Diego. He holds training certifications from the National Strength and Conditioning Association, USA Weightlifting and the Titleist Performance Institute. Reach him through the "contact" link at www.nobullfit.com.