Beginning your fitness journey with little education can go a long path toward your future success. Here are 10 tips that each beginner needs to read!
Getting off the lounge chair and into the gym can be a tough procedure, particularly when everyone appears to know significantly more than you do. To be successful in your fitness goals, it’s vital to begin off on the correct track. Many beginners get started on the wrong foot, develop bad habits, and then struggle to achieve their goals of building muscle and burning fat.
You don’t need to struggle with huge difficulties than you already have to—many are avoidable! In the event that you can make your initial steps positive ones, you’ll gain superb ground immediately and abstain from feeling lost toward the begin of your fitness journey.
Start your journey with 10 must-read beginner training tips. Apply them to your burgeoning wellbeing and fitness regimen for early success!
10 MUST-READ BEGINNER TRAINING TIPS
1- BE CONSISTENT IN YOUR FITNESS JOURNEY
Setting off to the gym once is definitely a great start, but you won’t see positive changes in your psyche and body unless you make hitting the gym a habit. I know it may seem like an impossible task, especially when you feel you have an entire day already, but working out 3-4 times each week for at least three weeks is absolutely essential in achieving your fitness goals.
Building lifelong habits take time, but once you’ve incorporated those habits with your daily calendar you’ll see that missing them is irritating. “Experts say it takes 21 days to create a habit,” says Barbara Bolotte, BPI athlete. “This means it won’t be until after 21 days of consistent work at the gym that it’ll bother you to miss a workout.”
While avoiding the gym is a greater amount of an annoyance than a relief, you know you’re on the way to success. Give yourself an opportunity to make the habit stick. One week is insufficient. Be consistent in your plan and you’ll advance rapidly toward your goals.
2- DON’T COPY OTHERS WHILE LIFTING
Beginners often learn by watching. That’s not necessarily a bad thing, but rather on the off chance that you copy someone doing a lift improperly, it means you’re not doing it right, either. Frequently, bad form comes from trying to lift too much weight too soon. At the point when that happens, many people swing to energy rather than muscle contraction to move the weight.
“Your efforts need to be focused and controlled,” says James Grage, co-founder and vice president of BPI Sports. “The key is to isolate muscle groups and strategically work them through various exercises, angles, and techniques.” The better you can actually contract each muscle mass correctly during the lift, the more your muscles will develop.
More weight can wait. In the grand plan of things, the amount you can biceps twist does not matter. What’s important is learning how to crush your muscles to move the weight rather than utilizing your hips to push the weight up.
3- TRY COMPOUND MOVEMENTS FIRST
Beginners interested in fitness can be easily distracted by complex training techniques found in magazines and online articles. On the off chance that you’ve never stepped foot in a gym or haven’t been in one for a long time, going appropriate to isolation moves that work for just one muscle group at a time won’t present to you the best results.
To get the best results for muscle growth and fat loss, it’s best to start with compound lifts like the squat, bench press, shoulder press, bent-over row, deadlift, pull-up, and lunge. These lifts require you to use multiple muscle groups at the same time. Doing them will allow you to lift more weight, hit more muscles, and increase your metabolic rate much better than you could be doing drop sets of isolation movements like triceps extensions.
To start, select lifts that require you to use at least half your body to do them. You can add isolation work as you get going, but start with the moves that will give you the most bang for your buck.
4- MAKE A RIGHT POSTURE
How your spine is set during your lifts can have a tremendous impact on your body and the amount of weight you’re able to lift. Unless you’re a pro powerlifter or are being coached in a specific way, it’s best to hold your lower back slightly arched, your chest up, and your head and neck in a neutral position, regardless of which lifts you’re doing.
James says that a pronounced arch in the back during lifts can be dangerous. “I see people arching their back in the shoulder press, bench press, and biceps curls. This may help you get through the exercise, but it’s not efficiently working your muscles, and it’ll ultimately lead to the biggest enemy of gains: an injury.”
A healthy spine usually stems from a strong core. In the event that your core is weak, then your spine doesn’t have any support. When you’re lifting—notwithstanding during movements as simple as a biceps twist—engage your core. You may feel like you’re just flexing your abs, but you’re also engaging those deep, inner core muscles that protect your spine.
5- HAVE A HEALTHY DIET
Just because you hit the gym doesn’t mean you get to spend the day eating pizza and doughnuts. What you do in your workout is just a small bit of the fitness perplex. What you do with the other 23 hours you’re not in the gym is much more important. “A clean diet is key for both your mental and physical well-being,” says Bolotte. “Get your diet straight first before worrying about anything else.”
“Diet” can be a little scary, but I’m not telling you to have celery and water for each meal. Nutrition doesn’t have to be difficult. To start, get freed of all the processed crap in your diet and eat protein and vegetables at each meal.
You can still appreciate great sustenance but make smarter choices. Instead of having pizza one night, have a go at making chicken with quinoa and green beans. You can still make nourishment that tastes great—it just takes a little more thought and preparation.
“Regardless of the possibility that you’re too busy to make it to the gym, eat healthy meals and you’ll still see results,” adds Bolotte.
6-SQUEEZE, SQUEEZE AND SQUEEZE
Going to the gym and getting through a workout is a colossal part of building your best self. Be that as it may, it’s just as important to make sure you get the most out of your workouts. An often-missed principle of lifting is a strong contraction—or squeeze—at the top of each movement. “This isometric element makes a big difference,” explains James.
Whether you’re doing biceps curls, triceps press-downs, glute bridges, or leg extensions, squeezing as hard as you can at the top of the lift will help you fabricate muscle. You don’t need to squeeze for more than a second or two, but challenging those muscle groups to work that much harder will pay big dividends.
7- MISTAKES ARE MEANT TO BE LEARNT, GET LEARN WITH YOUR MISTAKES
No one started out as a professional. You’re a just beginner, so remember that you are going to make mistakes. That’s the way it is with all things. The main thing is to pay attention to these mistakes and learn from them.
Think about your body and how it responds to your lifts, your diet, and even your attitude. Not everyone is the same. The better you understand yourself, the more you can tailor your workout program to your own needs. This means better results in your future.
The best way to monitor what you do in the gym and the kitchen—and how your body responds—is to keep a journal. Write down your workouts, what you eat, and how you feel.
That way, you can think back and figure out what made you feel great, what made you feel sore, and what made you have an inclination that you wanted to quit. Use this information to get better!
8- FINISH EACH AND EVERY REP, DON’T MISS ANY
Many beginners focus too much on the first part of the lift (the concentric or lifting portion) and forget all about the lowering (eccentric) part. I know it’s enjoyable to watch your muscles flex, but letting the weight drop rapidly and without control can be disastrous.
“During the eccentric phase of any lift, the muscle is acting like a brake, slowing the weight down against gravity,” explains James. “This is just as important as the contraction, or concentric phase, because your muscle is still engaged.” You want your muscles to be strong all the way through their entire range of motion, not just the first half of the lift.
James says that if you cannot control the weight during the lowering phase, you’re probably lifting too much weight. Alleviate the burden until you can control it on the way down again.
9- DON’T HESITATE AND ASK QUESTIONS
As a beginner, you’ll likely have questions. There’s nothing wrong with that! The worst thing you can do is keep yourself ignorant. Failing to ask questions can lead you to develop bad habits, lift improperly, and find yourself working hard without seeing results. If you’re too shy to speak up, consider booking a session with a trainer. It’s their business to answer your questions.
“The gym can often be an intimidating place for any beginner,” says Barbara. “Don’t be afraid to ask someone about how to do an exercise or what muscle group it works. There are usually trainers and coaches who can assist you with machines and equipment. Knowing how to use the equipment correctly can go a long way toward increasing your confidence in the gym. Being confident will make you more likely to come back.”
10- THINK ABOUT YOUR MUSCLES
I know this might sound silly, but it’s important to actually focus your mind on the muscle you’re training. “Learn to really feel your muscles,” advises James. “You can practice without picking up a weight. While you’re at home, flex your arm and feel your biceps contracting.”
Being able to focus your mind on what your muscles are doing is often called the “mind-muscle connection.” Consciously telling your muscles to move in a certain way will help you visualize and develop the target muscle group.
The mind-muscle connection is the way to maximize a workout, according to James. “You aren’t just there to count reps. You’re there to really feel the muscle through each and every segment of the movement pattern.”