Important
things a beginners should know before joining the gym
There are many things for beginners should know about
bodybuilding, how to gain weight and get body in shape. Your body will pain
after workout of one day, so don’t worry about that pain that will be temporary
and that may takes 10 to 15 days to muscle repair. Keep in mind that, why you are joining the gym,
what is your goal. Most important that you should know about types of body,
Which is known as body physiques. Here are some tips for beginners to start
their journey in bodybuilding or fitness modeling.
Should know
basic knowledge.You should
know about some basic knowledge such as exercises, parts of body and sets ,
reps in exercise. If you have these kind of knowledge then you definitely get
good results in minimum time, because when you know about body part you can
easily work on that part and can gain that muscle which you want.
Don’t use
fancy and shiny tools.In this modern era there are many fancy and shiny tools and
machines available in gyms .However
these things not give you good result to build your muscles. You have to
use dumbbells and barbells than only
your muscle will build.
Do basic
exercises only.In the workout place you should only do basic exercises such as
squats, dumbbells and barbell press etc, you can ask to your trainer or gym
teacher about basic exercises. However you should not use fancy machines because
these machines are uses for cutting in our body, as you not your muscles are
not build than how you can make cutting in your body.
Should have
plan and goal to do.You cannot just go in the gym and do whatever you feel at that
moment. You need to have a strict routine and follow it. Ask to your trainer or
an advanced bodybuilder to provide you with a program that includes the exact
exercises you need to do, the number of sets and the number of reps per set. When
you enter the gym you should remember why you join the gym and what is your
goal , this will motivate you to achieve
your goal.
Don’t do
exercise daily.You should have 3 or 4 day workouts per week. As a beginner you
don’t need to do exercise more often than that. Spend the other days of the
week to rest and recover your muscles, taking a rest is best way to grow
muscles.
Train Each Muscle Group Every Week.Don’t do
repetition exercises in a week , because doing repetition of each muscle will
not give you good result in growing muscle.
Learn the Correct
Form of Each Exercise.You should start with lower weights and learn the right form of
each exercise. Do not try to lift heavy weight first learn the correct form and
build your balance
Slowly
Increase the Weights.After learning the correct form on each exercise, you need
to start increasing the weights periodically. Make a record how much you
lift on each exercise and slowly incline the weight every two weeks. This can
help you build your strength and will lead to muscle gains.
Safety firstWhen you are training yourself by taking heavy weights, use a
safety belt for lower back protection. You may not have back problems right
now, but you don’t want to have them in the future either.
Eat a Lot of Protein.Protein is an important to build muscle and protein can be found
in chicken, fish, eggs, milk, dairy products and some nuts and vegetables. Most
experts recommend at least2.5 gram of protein per kg of body weight for the
best results. If it is hard to take natural protein than you can take protein shake
according to your requirement.
Be in a
Caloric Surplus.In order to build muscle you need to eat more calories than you
burn. Use a calorie calculator to find out your Basal Metabolic Rate and adjust
that according to how active you are. If you have a sedentary job you will need
fewer calories and if you are very active you will need more.
Avoid Junk
Food.When you want to gain weight, but you want that weight to be muscle
mass and not fat! Take good quality food like lean proteins, complex carbs and
healthy fats and do not eat junk food, lots of sweets and fatty foods. The only
time when you should consume fast absorbing carbohydrates is right after your
workout.
Take Fruits
and Vegetables.Consuming fruits and
vegetables provide Besides macronutrients (proteins, carbs and fats) your body
also needs micronutrients (vitamins and minerals). So make sure you consume
lots of fruits and vegetables each day!
Rest
and Recover.To grow your
muscle should take a rest of 8 to 9
hours of every day. By doing this you
will can good result in minimum periods of time.
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