Health And Fitness: 10 Gym Tips For Beginners
Hitting the gym on a bright weekend can be a great experience.
There’s a whole lot of good that regular and routine fitness sessions can do you.
But if you’re new to the game, you need to be guided or you might hurt yourself.
Ideally, you might want to start by understanding the basic rules and safety precautions for working out at the gym.
Education is critical for the success of any venture, including when you’re going to the gym as a new comer.
So if you’ve never used a gym before, hold on and consider.
There are a number of factors you need to take into considering.
Things like the type of workout routine that may be uniquely suited for your specific need, your basic nutrition and social habits, and the state of your health generally.
NOTE: If you’ve suffered any kind of cardiovascular or heart-related condition before, or you’re not sure whether your heart is in good shape, you may need to speak with your doctor or a qualified fitness instructor before starting out your gym sessions. Some routine can put a strain on your heart and you don’t want that.
This is a compilation of 10 tips that a fitness beginner can take advantage of when starting at the gym:
1. Decision Time
I think you should start here; deciding in your heart if you’re up for it.
All great achievements start with that first decision. When it comes to health and fitness, it’s no different.
A lot of beginners hit the gym with excitement, and then they shrink back after only a while, no doubt daunted by the schedule they need to adhere to.
Going to the gym once is a great start, but you need to make up your mind to make gym-going a practice if you want to see desired changes in your mind and body.
Building lifelong habits takes time, but once you’ve built those habits into your daily schedule you’ll notice that missing them is irritating.
When skipping the gym becomes difficult for you, you know you’re getting into the habit.
A couple of days or even a week working out at the gym isn’t enough.
You have to imbibe the habit and be determined about your fitness objective.
After a while, if you’re consistent, you’ll begin to find that you’re actually having a great time with your fitness exercise.
Finally, this should help you make your decision: achieving your fitness goal isn’t going to come cheaply.
There’s a price to pay for that great physique and drop-dead abs. there are definitely no shortcuts. You just have to put in the time by sweating it out two or three times every week.
Are you up for this?
2. You Need A Plan To Go With
That’s right; training at the gym should be well planned out even before you begin.
Don’t just rush into any program without first having in mind what you’re going to do and what you want to achieve.
This is going with the point earlier mentioned above.
Everyone – at least, most people – would like to get in shape.
However, not that many people understand the importance of going with a workable schedule, and that’s so many of the first timers drop out eventually.
In drawing up a plan for using the gym, it is ideal to be as realistic as possible.
Consider what’s workable and what isn’t, bearing in mind your unique situation, i.e. jobs, family or social demands on your time.
You obviously cannot spend all your time at the gym.
Find a balance between gym and family, and don’t overdo things.
In summary, achieving your fitness goal requires a healthy diet plan, a regimented workout plan plus a handful of nutritional supplements, and a network of people with similar fitness goal like yours.
You know what they say; if you roll with dogs, you’ll learn to bark eventually.
If your best buddies are folks who like to just hang around, there’s no way you can make it to the gym on schedule.
3. Pay Attention To Diet
We’ve mentioned this before; what you do in your workout is just a small part of the fitness puzzle.
What and how often you eat (and you have to eat a lot), and what you do with the rest of the time when you’re in not the gym is very important.
In fact, experts advise that you ought to get your diet right if you’re serious about fitness and gym sessions.
Obviously, you can’t get busy at the gym if your bones cannot withstand the pressure.
Food is the fuel that your muscles need to develop.
Without proper nutrition through quality foods, you’re not likely to achieve your desired fitness goal.
So you can still enjoy your great tasting meals even if you’re a beginner gym-goer.
However, you want to slow down on alcohol and booze. Drink lots of milk instead.
Typically, a lot of your diet should constitute protein-rich food to enhance growth and development of muscles.
If you eat healthier, high-nutrient foods like lean meats, vegetables, good fats, and complex carbohydrates, your body will have the raw material to lose fat and build firm muscles instead.
Eating right and maintaining a healthy diet is critical to achieving fitness, both in your mind and body.
NOTE: The key to success in any aspect of fitness is healthy nutrition; how you eat, when you eat, and what you eat.
4. Pick Up Momentum Gradually
It’s not always advisable to jump into anything headlong, least of all a gym program.
I prefer begins to actually begin slowly, one step at a time, and then pick up momentum as they go along.
If you’ve never worked out at the gym before, experts suggest that you begin with simple routine and take it slowly at first.
It’s even better and safer for you when you allow your body time to adjust to the new strains placed on your muscles.
Go to the gym three or four times per week to start with. And while you’re at it, try to take your eyes off the big boys.
It’s okay to be inspired and encouraged by your role models who have been pounding the gym for years and have enviable muscles.
But focusing too much on them can be a distraction.
However, you must realize that they didn’t develop those hefty biceps overnight.
So again, take it slowly. Don’t place too much pressure on your lean muscles when you’re only just beginning.
Rather than rushing yourself, you can challenge yourself by setting small, attainable goals to keep up your motivation level.
5. Start With Compound Movements
Experts suggest that to get the best results for muscle growth, beginners should start with compound lifts (squat, bench press, shoulder press, bent-over row, dead lift, pull-up, and lunge).
These lifts build the muscles required to lift weight and increase your metabolic rate as well.
Also, compound movements will elicit a better hormonal response for building muscle than isolation movements will.
You therefore are more likely to get better results with an exercise program that centers around compound movements.
6. Watch Your Posture
As a beginner at the gym, learning to lift weight the right way is essential to your safety.
How your spine is set during your lifts can have a huge impact on your body and thus on the amount of weight you’re able to lift.
Here’s how it’s done: keep your lower back slightly arched, your chest up, and your head and neck in a neutral position when you’re weightlifting.
A bad posture will not only limit the amount of weight you can carry, it can also increase your risk exposure or injury to your spine.
A healthy spine usually stems from a strong core, and many would-be professional weight lifters have injured their pines from wrong posturing.
If your core is weak, then your spine doesn’t stand a chance.
When you’re lifting, try to engage your core. You might feel like you’re just flexing your abs, but you’re also engaging those deep, inner core muscles that ultimately protect your spine.
7. Enjoy The Flow
Going to the gym and doing workout is an important part of building your best self. Indeed, studies have shown that your physical fitness has a lot of impact on your mental cum psychological state, positive or negative. Physically fit people are often confident people with great self-esteem.
That said, it’s very important that you enjoy the flow.
If you’re wary with the thought of hitting the gym again, perhaps you should give yourself a break.
Just put your mind to it. You have to really get into things if you want to see some result.
Best way to address this is have fun while you’re at it.
Speak with your trainer and come up with techniques and regiment aptly suited for you.
And once you’ve mastered this, you can get into the big league proper.
8. Control Your Lift
Many beginners tend to focus too much on the first part of the lift and forget about the lowering part.
During the eccentric phase of any lift, the muscle is acting like a brake, slowing the weight down against gravity.
This is as important as the 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.
However, letting the weight drop quickly and without control can be disastrous.
If you cannot control the weight during the lowering phase, you’re probably lifting too much weight.
Think about what we said above, about picking up momentum gradually, and try to lighten the load until you can control it on the way down again.
9. Question Time Is Important
Like every good and observant student, you should have some questions to ask your trainer if you’re a beginner.
There’s nothing wrong with that, so don’t be afraid to ask someone about how to do an exercise or what muscle group it works.
The worst thing you can do is keep yourself ignorant. Failing to ask questions can be counterproductive.
If you’re too shy to speak up, consider hiring a personal trainer.
That way, you can ask all the questions and get clarity on any fitness-related and training issues.
Nobody started out as an expert; we made this point earlier.
So don’t be shy to watch, pay attention and ask questions where necessary.
You’re just beginning, so remember that you are going to make mistakes.
That’s the way it is with all things.
The trick is to pay attention to these mistakes and learn from them just as much as you learn from others who also come to use the gym.
Of course, this is not to say that you should do exactly what your coach or mentor is doing.
Perhaps another aspect of your learning would be for you to understand that you are not the next guy at the gym.
So as you take a tip or two from others, pay a lot of attention on understanding yourself.
This will overall help you to arrive at a regimen suited for you, and will also help you to achieve better results in your training.
10. Don’t Be Intimidated
When out at the gym, there’s the possibility that you’d get intimated by the bulging muscles and the fitness levels of those you meet.
But don’t be.
You may chicken out if you compare the success of pros to yourself, considering that you just stepped in and you’ve got a long way to go.
Focus on what you came for and don’t quit.
That said, you must be polite and respectful to those you meet at the gym, especially if you’re new.
It’s simple etiquette.
You’d be surprised at how much people will be willing to come to your aid, point things out to you and show you how it’s done, if you show some courtesy
Achieving solid, firm muscles is quite easy, even if tough.
But it’s important that you take your routine seriously.
Again, lifting too much weight at a time can lead to disaster. Give your muscles time to build, and eat healthy while you’re working on developing your muscles.
It’s also important that you focus on your muscles and don’t relent in your training.
And hey, you don’t have to only practice at the gym. Try some push-ups at home, do some squatting exercise routinely.
If you have a dumbbell, that’s great for building your arms muscles.
And above all, bear in mind that keeping fit is important to your mental health and development.
What other tips do you know for beginners?