Have you decided that the time has come to put yourself under to reach the physical form of your dreams, but you don’t know where to start? Find out in this article.
Where Do I Start?
In most gyms, upon signing up, a trainer will show you how the different machines work. If he is good, he will immediately explain how to do the exercises and correct you if you make a mistake, but if he does not do it, do not hesitate to ask him for help. He is there on purpose. If you work out at home, of course, it’s not that easy to figure out the correct posture. Films then your workout and compare the video with the tutorial to find any errors. By repeating this process regularly, you can refine the execution.
What Kind Of Diet Should I Follow?
Regardless of your level, eating healthy and balanced is the key to lasting results. However, experience teaches us that it is usually challenging to simultaneously make several changes to one’s lifestyle. Therefore, for beginners, we recommend training for 2 or 3 months to make the workout a habit that costs no effort before modifying the diet to adapt it to the movement. If you are impatient and want to work on your muscle development straight away, we suggest limiting yourself to drinking a whey protein shake after training.
How Often Should I Train?
Usually, beginners start in the fourth and want to see results quickly. We understand this, but it’s essential to remember that muscles grow in the breaks between workouts. For this reason, in the beginning, it is more than enough to train 2 or 3 times a week.
What Is The Most Suitable Type Of Training? Start With The Total Body Workout
There are usually two types of training: total body, in which the whole body is trained, and split routines. In the beginning, the entire body is the best choice because the muscles, not yet used to regular training, also grow with less intense sessions than those of experienced athletes. It is essential to master the three basic exercises: weightlifting, bench press, and squats, and integrate them into the total body workout.
The split routine involves training the different muscle groups individually but is much more intense. If you have been preparing for a long time, you may want to use this training method to strengthen your muscles. For starters, this form of training is too intensive and usually causes severe muscle pain, forcing them to take multiple days off. Tip: Remember to prepare for physical activity with a warm-up session. Don’t you know how? We have designed a short warm-up to improve mobility, which you can download here for free.
How Many Repetitions Do I Have To Do?
We recommend doing 12 to 15 repetitions of each exercise to gain confidence and learn the movement well. Take a 1-minute break and again 12 or 15 repetitions. This three times (in the workout, we speak of series).
How Much Weight Do I Train With?
We are often asked how to find the right training load. The easiest way is to take a dumbbell and try to do 15 repetitions. If you can’t, you decrease your weight. If it is too easy for you, increase it. Repeat the process until you find the weight to do all 15 reps. If you can do all the reps of the three sets, you can use more weight next time.
What Exercises Do I Start With? Machines And Bodyweight Training
The number of machines and equipment each gym is stocked with certainly makes it challenging to decide which exercise to start. Often, as mentioned, the personal trainer in the gym gives you directions at the time of registration. Generally, it is better to start from the machines as it is easier to perform the exercises correctly and avoid injuries. Because? Because most engines already determine your movement and your posture.
Even the exercises are an excellent beginning. Push-ups, squats, and sit-ups not only improve the perception you have of your body but also allow you to build yourself a solid base for training with free weights. For example, the squat is a demanding exercise that is best done first without weights and then with a light barbell. Only after mastering the correct execution can you increase the weight.
How Can I Not Lose Motivation?
Ask yourself why you want to start exercising. Make sure you do it for yourself, that you have a personal reason that pushes you to take this path. If you begin to please someone else, your doctor, your parents or your friends, for example, you won’t get far. Think of everything that would improve in your life if you achieved the physical shape you desire. Put your goal in writing and hang the paper in a place you see every day so that you always have under your eyes what you want to achieve.
Leave Your Ego At Home
Men and women surround us in the gym with enviable physiques. It’s frustrating but don’t be intimidated. They all started from scratch. Don’t try to lift or move heavy weights as fast as possible just because others in the gym do. You are here to achieve your personal goal, not compare your performance.
- Get a professional personal trainer to follow you.
- Learn to train properly first and before you change your eating habits.
- 2 or 3 training sessions per week are sufficient at the beginning.
- Your muscles only grow if you give them a break.
- Start with a total body workout.
- Do three sets of 12 – 15 reps of each exercise.
- Find the right load.
- First, train on machines and use only your body weight.
- Please do it for yourself!