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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