With a new year just around the corner, it’s the perfect time to reset your workout routine. Millions of people have already started to work out and exercise to meet their resolution of staying active or losing weight.
But, getting out of your comfortable routine and into the gym can be challenging, especially when you are new to the gym and exercising. And, to maintain workout in your daily routine, it is necessary you start on the right track.
With all the chatter about magic workout to do or the perfect amount of time to spend in the gym, it’s hard to know where to start. But, don’t worry! We’re here with some beginner-friendly training tips that will give you a head start on your journey towards an active and healthier life.
1. Diet Like You Mean It
Many people believe that achieving a healthy and better-looking body is 30 percent training and 70 percent diet. But, it is 100 percent committed to both.
Why work so hard transforming your body only to feed it with high calorie, low nutrient, and poor food? And, spending an hour in a gym is not as important as what you do with the rest 23 hours. Also, dieting always doesn’t need to be scary. You can still eat good and tasty food, but you need to make smarter choices. Like instead of processed food, eat proteins and vegetables. And, try having chicken with quinoa and green beans instead of pizza.
2. Keep The Posture Right
How your posture is during the exercise and lifts has a significant impact on your body. And, every wrong move you make while lifting weight takes you one step closer to a spinal injury. If you are not a professional trainer or not being guided by one, you must keep your lower back slightly arched, head and neck in a neutral position and your chest up.
A strong core is the base of a healthy spine. If your core is not strong, your spine doesn’t have any support. So, no matter what lifts and movements you’re doing, engage your core. With this, you’ll use your core muscles that protect your spine.
3. Do Compound Movements
Usually, when you enter the gym for the first time, you are drawn straight to complex exercise. You mostly isolate a single muscle instead of a muscle group that slows down the muscle growth. So, it is always better to use multiple muscle group exercises like squat, bench press, shoulder press and pull ups with a slow and controlled movement for fat loss and rapid muscle gain.
If you are beginners, choose exercises that use at least half of your body. You should build up your endurance before you start to focus on one particular muscle set.
4. Control Your Lifts
Patience is the key to fitness. So, when you see people lifting more weight than you, don’t just copy them as it’ll lead to bad form.
You won’t achieve anything by lifting more weight; it’s the control and focus that makes the difference. You have to take care of every angle and technique to get results from an exercise. Which means, the better you can contract each muscle group correctly during your lift, the more your muscles will grow. For better results, your efforts need to be controlled and focused.
5. Focus On Your Muscles
The muscle growth is not all about an extreme workout, but you need to focus your mind on the muscle you’re training if you want good results. Flexing your muscles, trying to lift with imaginary weight, and trying to create a bonding between your brain and muscles can help you visualize and develop the target group muscle.
This mind training develops a better control over muscles and at the same time it tricks the muscles to feel stronger and perform better. Also, it is a great way to maximize a workout.
It is often seen that people work harder than required but they don’t get that impressive results. If you are one such people, the chances are you are missing an essential part of almost every exercise –contraction. Contraction is the principle of lifts that is widely ignored and rarely focused on.
So, whether it is bicep curl, triceps press, glute bridges or leg extension, do the necessary contraction or squeeze. It doesn’t take more than a few minutes, but the effect it has on muscle growth is way more than you can even think of. By challenging a muscle group to work a little harder, you can create a massive difference.
7. Finish Every Rep
A controlled movement and complete exercise are what gives you results. Sometimes to save time and strength you forgot to focus on the lowering part of an exercise. You need a controlled movement throughout the rep and not just at the lifting part. Your muscles have to act as brakes for the gravity not just flow with it and stay firm all the way during its motion.
It is better that you lower weight rather than limit your motion. The flexing part may be necessary but so is controlling your drops. So if you want muscles growth rather than injuries, better manage your movement.
8. Don’t Be Afraid To Ask
There are a lot of things in exercising and gymming that you might not be aware of and it’s totally fine unless they start affecting your sessions.
For a beginner, it’s natural to have questions. Just don’t ignore them and you’re good to go. If you don’t ask, you could be doing a lift wrong that may lead to injury and undesired results. If you feel shy about asking questions, you could always book a session with your trainer.
Fitness is not about muscles alone but your overall growth and confidence.
9. strong>Exercise Regularly
If you’re a beginner, you must make exercise a habit. Yes, with the 9-5 grinding spectrum, it’s a little challenging, but working out 3-4 times for at least 21 days is essential to your building success. Building habits take time, but after you’ve set your routine, you’ll start noticing huge changes in your lifestyle.
If you want best results, don’t overwhelm yourself. Aim for 30 minutes of exercise daily and be consistent in it. You’ll surely move forward towards your goals. And, when skipping gym is more of an infuriation than a relief, you sure are on your way to the success.
10. Learn From Your Mistakes
Every professional starts as a beginner, and if you are one, you’re most likely to make mistakes. There’s nothing wrong in making mistakes if you’re learning and improving from them. So, to attain the best results, the trick is to pay attention to these mistakes.
See how your body responds to your diet, your lifts, and also your attitude. Never copy your workout regime. You’re entirely different from others, and the better you pay attention to these things, the more you can tailor a workout routine more suited to you.
You can make a note of your workouts, what you eat and how you feel and use them to your advantage.
Ending note: For whatever reason, you’re joining the gym, it’ll not happen overnight. You need to stay focused and build up to the changes you want to see in yourself, but we do hope that these tips help you to get moving and in the right direction.