Welcome back to Get Fit Guy. I'm your host, Dr. Jonathan Sue. Every week, I'll share

science-backed tips to help you get fit, stay fit, and optimize performance. It's the first

week of 2022, and if this year is anything like previous years,

getting in shape and losing weight are the top New Year's resolutions.

One reason the holidays are so much fun, at least for me,

is because all the rules for exercise and eating right go down the drain for the six weeks

between Thanksgiving week and the new year.

Chick-fil-A on a weeknight after already having dinner?

Yes, please.

I'll take a spicy deluxe sandwich with extra pickles,

mac and cheese, and a strawberry milkshake.

That's a 1,600 calorie snack, and it's only Tuesday.

But it's okay, because it's the new year.

What better time to shed the aftermath of the holiday gluttony than now?

So it's no surprise that gyms across the country are packed as we speak and will be packed for

some time.

If you've never stepped foot in a gym before, or it's been a while since you've gone,

it can seem like a pretty scary place. Where do I start? Am I doing it right? Are people

staring at me? Wouldn't it be nice if you had a quick start guide so you can walk into the

gym looking and feeling confident and actually know what you're doing.

That's something I wish I had when I started going to the gym over three decades ago.

In this episode, I'm going to give you the quick and dirty on what to wear, what to bring,

...