Ultimate guide for gym beginner
COMPLETE GUIDE FOR BEGINNERS
Today we will talk about basic but very important
workout tips that will help you achieve great results in a short time, I don't
know when many of these when I have started working out. I used to wonder that
why I am not getting the result I don't want you to go through the same phase.
if you are planning to join the gym or just started working out, I would
suggest you read this full article and because this article definitely going to
help you in your fitness life.
1) Never skip warmup
2) Do not over train your body
Experts recommend that one hour of the workout including
the warm-up and down cooldown is enough and people make the mistake that they
train for more than 2-3 hours and my opinion is that's not a good idea there
are the many scientific evidence after one and 1-1.5 hours workout for our body
starts to produce stress a hormone is called cortisol.
which may lead to muscle breakdown so that's the reason why should we have to
not take longer than 1.5 hour and it's taking more than that the chances are
that you are taking too much rest between the sets so keep your rest period
short and work rigorous to get maximum benefits.
3) Stay hydrated
It's very important to drink water while working out because it
keeps you hydrated otherwise it will cause dehydration, in dehydration your
body will feel unnecessary fatigue. I think you don't want that. being hydrated
will increase your endurance and it will help you perform better in the gym.
4) Focus on compound movements
As a beginner you should be on building a strong foundation and
best way to achieve that is by improving you are compound movements in the
workout. compound movements are the exercises which train more than one muscle
group at the same time Ex: bench press, deadlift, squat, pull-ups, pushups are
the best compound workouts you should include in these in your workout focusing
on the compound movements will help you build overall strength and muscle
faster.
5) Breathing technique
The way you breathe will put a huge impact on your performance as
well as a result so it's better to use the correct breathing technique right
from the beginning. first, you should not hold your breath while working out
just breathe normally and follow a simple rule, when you exert force when you
are lifting at that point of time you should breathe out using your mouth and
when you are lowering down the weight that when you are should be breathing,
breath using nose then you can apply this general rule while doing all
exercises.
6) Train each body part once in a
week
As a beginner it's very important to
provide ample rest to your body, so I would suggest you train one muscle
group just once a week and make sure you do not miss out any major muscle group
just because if you want to get build chest and biceps don't miss out the legs
workout try to build body symmetrically from the very beginning if you can feel
one of your muscle group is weak try train it on Monday because generally, that's
when we are most enthusiastic
7) Let’s talk about cardio
It doesn't matter if your goal is to build muscle or lose body fat your focus
should be on weight training having this I would recommend you to include
15 minutes of the high intensity cardio something like
sprinting to 2-4 minutes in a week depending upon your individual fitness goal.
cardio exercises are not for only great for heart muscle but it's also it has
numerous other health benefits.
8) Never skip cooling down your body
Cooling down your body as well as important as warming up your body.
after workout suddenly doesn't more towards your locker room or went out of the
gym. A proper cooldown releases the tension from a muscle and brings them back
to relax status this not only reduces the muscle soreness but also helps attain
a better posture and alignment.
9) Concentrate on proper form
This is a very important form of the beginning make this
habit whenever you do any exercise you do it with muscle mind concentration
doing any exercise with a proper form will reach no results that you are taking
more injuries in long-form and never shy away from asking your trainer for any
of your friends who has been working out quite a long time.
10) Change your workout routine
 |
Change your workout routine in 6 or 8 weeks this because if you will follow the
same routine week by week your body get used to it and it will stop giving
result, so it's always advisable to make small changes like reshuffling
your exercise reshuffling your workout is this small change server shock for
your body and it has no other option that respond and makes you grow.
11) Diet is the most important factor
Consider in the hardcore training plus no meal plan is equal to no
results. yes we are the victim of this past, I remember I used to work out like
crazy and then there is a no pre-workout and post-workout meal and protein is
almost missing from my diet and hence I got no result when we do weight
training and muscle fibers breaker then they need amino acid which is present
in the protein which rebuilt your muscle stronger and bigger so make sure that
you have a protein rich diet which is well
balanced with the complex carbohydrates healthy fats minerals.
science says that the way of our body shape up depends upon the 80% on what we
eat and 20% what we workout.
12) Don’t spend on supplements
Initially doesn't waste your money on the supplement there are many kinds of
supplements available in the market according to your fitness goal and my
advice to you literally don't buy any supplements don't go for any mass gainer
do not buy any fat burner first you should fix your nutrition believe me know
supplement will never work until your nutrition is fixed also you have should
get consistent with your workouts. then probably after 6 months so you can go
for the way protein but right now no need.
13) Get a complete rest
Most of the people think that they are growing their muscle when they are in
the gym while lifting the weights but fact is that our body actually grows when
it's repairing itself that happens while we sleeping or during the rest, this
first make sure that you sleep for 7 to 8 hours every
night if you are a beginner I suggest you workout for 5 days keep at least two
days for the rest and make sure that you do not mess up with your nutrition
during the rest days have a proper diet on the rest day as well as.
14) Have patience
The result will take time and it's not possible if
you will work for 7 days and you will become bulky and get a muscular and don't
get depressed if someone else getting bigger in no time. You don't know he may
take steroid or uses anabolics and please do not fall on this crap stay
away from the drugs and steroids at all the cost, you just need to focus on
these three things nutrition workout and rest if
you will take care of these three things you will definitely get results.
15) Consistency is the key
If you are consistent about your workout and more importantly
if you are consistent you will definitely achieve your fitness goals take my
word for that. If it's ok you are finding it difficult at a beginning it's
normal, at a time you will start enjoying it and then you will get results.
so, friends these wear some of
the tips that I wanted to share with you out of my experience and my learning I
hope you found this article helpful
0 comments:
Post a Comment