COMPLETE BEGINNERS GUIDE TO GYM – 15 Gym Tips for Beginners

COMPLETE BEGINNERS GUIDE TO GYM – 15 Gym Tips for Beginners


Today, we will talk about basic but very important
workout tips that will help you achieve great results in a short period of time. I didn’t know many of these when I had started
working out, and I used to wonder that why am I not getting results. I don’t want you to go through the same
phase. So, if you are planning to join a gym or have
just started working out, I would suggest you to watch this video till the end because
this video may serve as a complete workout guide for you. Alright then, let’s get started. Hello Friends! Welcome to Fit Tuber. First and foremost before starting any workout,
one must warm up his/her body. 5 minutes is considered to be an ideal time
for warming up. Do it in such a way that you stretch almost
all your body parts and get the blood flowing. One of the major reasons why people get stretch
marks is because they do not warm up their body properly. Skipping the warm up may also lead to injuries
in the long run. For warm up you can do jogging, jumping, skipping
or some form of stretching exercises. Make sure you never miss it. Second tip that I have for you is that do
not overtrain your body. Experts recommend that 1 hour of workout including
the warm up and the cool down is more than enough. I have seen people spending 2-3 hours in the
gym. In my opinion, it is not a good idea. There is enough scientific evidence to prove
that after 1-1.5 hours of working out our body starts producing the stress hormone called
CORTISOL which may lead to muscle breakdown. So keep your workout sessions maximum 60-75
minutes. Moreover, there is no reason why it should
take longer than this. If it is then the chances are that you are
taking too much rest in between the sets. Keep your rest periods short and workouts
rigorous to get the maximum benefits. Tip # 3 is stay hydrated. Yes, it is very important to drink water while
you are working out because if you are dehydrated your body will experience unnecessary fatigue
and you don’t want that. So, make sure you take small sips of water
at regular intervals throughout the workout. This will increase your endurance and will
help you perform better in the gym. Next is include compound movements. As a beginner your focus should be on building
a strong foundation and the best way to achieve that is by incorporating compound movements
in the workouts. Compound movements are the exercises which
train more than one muscle group at the same time. Bench press, Deadlifts, Squats, Pull ups are
some of the best compound exercises. Make sure you include them in your workouts. Focussing on compound movements will help
you build overall strength and muscle faster than only doing isolation exercises like Leg
extension and Bicep curl. Tip # 5 is that lift each body part once a
week. As a beginner, it is very important to provide
ample rest to your body so I would suggest you to train one muscle group just once a
week and make sure you do not miss out on any major muscle groups. Just because you like building chest and biceps,
do not miss out on legs. Try to build your body symmetrically from
the very beginning. If you feel one of your muscle groups is week,
try training it on Monday because generally that’s when we are most enthusiastic. Next, the breathing technique. The way you breathe will put an impact on
your performance as well as result. So, it is better to get used to the correct
breathing technique right from the beginning. First of all, you should not hold your breath
while working out. Just breathe normally. I will give you a very simple rule. Whenever you exert force i.e. when you are
lifting at that point of time you should breathe out. and breathe out using your mouth. And when you are lowering down the weight,
that’s when you should be breathing in. And breathe in using nose. You can apply this general rule while doing
all your exercises. Let’s talk about cardio. It doesn’t matter if your goal is to build
muscle or to lose body fat your focus should be on weight training. Having said this, I would recommend you to
include 15 minutes of high intensity cardio, something like sprinting, 2-4 times a week
depending upon your individual fitness goals. Cardio exercise is not only great for heart
health but it has numerous other health benefits. Next is cool down. Many people finish their workout with a set
of crunches and then head right to the locker room. Don’t do this mistake. Make sure you cool down your body first. Cooling down your body after the workout is
as important as warming up your body before the workout. A proper cool down releases the tension from
the muscles and brings them back to the relaxed state. This not only reduces muscle soreness but
also helps attain better posture and alignment. Next is proper form. Now, this one is very important. Right from the beginning make this a habit
that whenever you do any exercise, you do it properly with muscle mind connection. Doing any exercise with improper form will
fetch you no results. Moreover, that way you are making your body
more prone to injuries. So, never shy away from asking your trainer
or any of your friends who has been working out for quite a long time. Tip # 10, change your workouts every now and
then. This is because if you will follow the same
routine week by week, your body will get used to it and it will stop giving you results. So, it is always advisable to make small changes
every 6-8 weeks. Small changes like re-shuffling your exercises,
re-shuffling your workout days. These small changes serve as shocks for your
body and it has no other option that to respond and make you grow. Tip # 11, diet is most important. Consider this, hardcore training plus no meal
plan is equal to no results. Yes, I have been a victim of this in the past. I remember, I used to workout like crazy and
then post workout I would have just one glass of mixed juice. Protein was almost missing from my diet and
hence, no results. When we do weight training, our muscle fibres
break and then they need amino acids which are present in protein to rebuild stronger
and bigger. So, make sure you have a protein rich diet
which is well balanced with complex carbohydrates, healthy fats, vitamins and minerals. I firmly believe that the way our body shapes
up depends 80% on what we eat and only 20% on how much we workout. So, do not mess that up. Tip # 12, do not waste money on supplements. There are so many supplements available in
the market these days. For every fitness goal, there is a supplement. If you are just starting out, my advice to
you is that do not buy any supplements. Do not go for any mass gainer, do not buy
any fat burner. First and foremost, you should fix your nutrition. Believe me, no supplement will ever work until
your nutrition is fixed. Also, you should first get consistent with
your workouts. Then probably after 6 months of so, you can
go for whey protein. But right now, no need. Tip # 13, understand the importance of rest. Most people think that they are growing when
they are in the gym lifting weights but the fact of the matter is that our body actually
grows when it is repairing itself. And that happens while we are sleeping or
during the rest days. Firstly, make sure you sleep for 7-8 hours
every night. And then, if you are a beginner I would suggest
you to not workout more than 5 days a week. Keep at least 2 days for rest. And make sure you do not mess up your nutrition
during the rest days. Have a proper diet on your rest days as well. Tip # 14, results take time. Yes, have patience. It is not some kind of a fairy tale that you
workout for 7 days and you will get bulky muscles. More importantly, do not get depressed if
somebody else is getting bigger in no time. You don’t know, he may be on steroids. Do not fall for that trap. Stay away from drugs and steroids at all costs. You just need to focus on yourself. Three things. Nutrition, workout and rest. If you take care of these three, you will
definitely get results. Finally, consistency is the key. Now, everything that I have spoken boils down
to this point. If you are consistent about your workouts
and more importantly if you are consistent about nutrition, there is no reason why you
would not achieve your fitness goals. Take my word for that. It’s ok if you are finding it difficult
at the beginning. It’s normal. But do not stop. A time will come when you will start enjoying
it and then you will get results. So friends, these were some of the tips that
I wanted to share with you out of my experience and my learning. I hope you found this video helpful. Well, if you did, please do give it a THUMBS
UP and also please do remember to SUBSCRIBE to my channel. My name is Vivek, I THANK YOU so much for
watching.


Uncategorized

Leave a Reply

Your email address will not be published. Required fields are marked *