Are you going to get gym membership? Just started to workout? These tips will help you exercise properly. Success in the gym, as in any aspect of life, comes with an understanding of the fundamentals. Now it's popular to try something new, exotic, uncommon, but all the working techniques have already been invented.
In this article you will find basic principles for beginners, which are applicable in many sports. Just follow these six tips and you will get the results.
1. Focus only on long term results. Most people keep in mind some short-term goals while training. This is not a very correct approach. Do you understand the difference between a short-term and a long-term perspective? Your goal is not to lose / gain 22 Ib in three months. Your goal is to restore and try to maintain your health throughout the rest of your life. Your goal is not 22 lb in bench press. Your goal is to become that guy who never misses a workout. Your goal is not to sacrifice everything for the best result by spring. Your goal is to become more athletic next year. And more athletic in a year. Avoid thinking about short-term results. Look at things wider, and all these intermediate results will come by themselves.
Stop thinking like a healthy lifestyle is something outstanding. You can go to the gym regularly. This is not a sacrifice. Not an obligation. This is normal.
2. You need a training schedule. Many people do not have a regularly workout, because they are trying to think about things that are not necessary. When would I come to the gym next time? Here are typical reflections of a modern spoiled man: Will I have enough motivation for training when I come home after work? Will I have enough free time to workout today? Do I have enough willpower to get up early, have time to do everything and leave time for the gym?
Nowadays it is necessary to be motivated and inspired in order to workout. And what about stopping to perceive sport as something that stands out in everyday life and make it part of your life, part of your plan for the day? Make a training plan and follow it. This is a very important feature that distinguishes beginner from professional. It distinguishes a person who comes to the gym for a couple of times before holiday season. Many of gym visitors do this three times a week. This is quite enough. So, I will go to the gym on Tuesday, Thursday and Saturday. At seven in the evening. On Saturday, you can go a bit earlier. Here is my schedule. Now I do not need to think about choosing a day for training. I'm not sitting and waiting for the tide of motivation. I have everything planned, and visits to the gym are written in my daily plan. Just like you take the time to travel to and from work. It's very simple, and there's nothing special.
3. Focus on basic exercises. Very often there are people in the gym of a "modest" build, trying to pump the external head of the biceps in isolation in the absence of biceps. Some of this, maybe, will come out, but in general (and especially for beginners) there is a simple truth: it is necessary to focus on the most complex, basic exercises that involve as many groups of muscles as possible. Tug and push are not just indicative and the only exercises in modern weightlifting.
Here are some basic exercises:
• bench press;
• push-ups on uneven bars;
• twisting sit-ups.
Optionally, this set can be added with a few slightly more specific options, but it is necessary to remember: exotic isolated exercises must be done when a good base is already formed, there is a muscle mass and it is required to give it a more correct, aesthetic appearance.
4. Don’t hurry up. For many people "good workout" means either very intensive training, or experiencing a subsequent muscle pain, or training to failure. This could be commendable. Striving and ambition in sports is just wonderful, but for beginners it will be useful to create a certain base, a foundation. Almost everyone in the gym aspires to approach the maximum weights as quickly as possible, and this is a very big mistake. At the initial level, you need to give your body time to become accustomed to the new activity itself, to learn to cope with gradually increasing loads. Accelerate a little, and you will not have injuries and pain. Exercise to failure is a good way to exhaust yourself, but do not build a solid foundation at the initial stage. At the end of each workout (and each exercise), you must retain the strength for a few more repetitions, while concentrating on gradual but steady progress. This principle works in any exercise. For example, you are lifting the bar to the biceps. On the first training you need to take a very light weight. Learn with the exercise, adjust the technique. With light weight, this is easier. Next week, slightly increase the weight. It will still be easy, and this is normal. Your muscles, joints and ligaments will thank you. It's been several weeks now, and you're still lifting weights that are not experiencing difficulties with. All this time you increase your potential. And then one of these weeks you feel that the growing weight on the bar was hard for you, but you coped with it confidently - it was due to the accumulated potential. And you have a reserve of strength and strength for further progress, because you were not engaged to the point of refusal (that is, you could do more repetitions).
5. Gradual weekly progress. At this point, you need to make a special emphasis. People go to the gym regularly, do the same exercises with the same weight and do not feel the increase of strength. There are runners who make daily runs for the same distance, but do not achieve success in losing fat mass. A simple thought experiment can explain the essence of this error. You are in a quiet room. Suddenly, the fan turns on. It's quite noisy, and this sound is extremely annoying to you. But time passes, and seeming such a prominent and loud sound is already perceived as background noise. You practically stopped noticing it. Your brain concluded: "Apparently, this is normal for this environment. So I will not pay much attention to this. " In case of working out the same thing happens. You ran 2 km. Then again 2 km. And again 2 km. The body believes that such a load is the norm, and adapts to it quite quickly. In a simplified model, that is, without taking into account the factor of changes in nutrition, the disappearance of dynamics in physical activity leads to stabilization of body weight and strength indicators. Want to see progress every week? Make progress in training every week. There are many options, but there is one rule:
increase the load gradually. You will not be able to add 22 Ib weekly to the bar for a long time. Your potential will not keep pace with your impatience. At the same time, progress is not only achieved by increasing the working weight. You can increase the number of repetitions or approaches. You can reduce the time of rest. There are a lot of options - Google will tell you.
6. Keep a training diary. You can control what you can count. How will you follow the previous rule, if you can not remember the figures from the last workout? Previously, there was a notebook and pen. Now there is Google Play and the AppStore with thousands of sports applications to capture training activity. Applications are good because based on the data entered, they are able to build visual graphs, according to which anyone can easily track progress.
Action plan for today:
• find in your area a gym (you probably know a couple, but somehow there was no time to go there);
• based on the working hours of the gym, make corrections to your daily schedule (three days a week for 1,5-2 hours is enough);
• get a notebook and a pen or put a training log in your smartphone;
• make a training plan, focusing on basic exercises;
• start classes with small weights;
• gradually increase the load every week.
Have a good workout 😊