You can always spot a gym virgin! Don’t be one of them.
So you have started hitting the gym more regularly, or you’re getting into fitness for the first time, so it’s only natural you want to feel more experienced then you are.
Fitness and gym work is a lifestyle and takes years to perfect. Your body isn’t going to change with 10 reps on the Bench press.
It’s hard graft and can take years to achieve the figure you see in magazines and television.
Just constantly be mindful of the concept of making steady, progressive gains while preventing injury and you should be one of the knowledgeable ones.
The amount of times you see people walking around aimlessly, not knowing what they are doing or where they are going.
Don’t fall into the newbie trap and follow these tips:
Over doing it!
A BIG no!
Those who are so keen to build muscle or loss fat and spend 6 -7 days in the gym, not a good idea. Your body needs time to recover and adept to the pressures which have been placed on it.
Being new, you should aim for no more than 3 days in the gym and keep workouts to under an hour. You could potentially do more harm than good working out to often.
Have a plan
You see people aimlessly walking around, jumping from machine to machine. Working legs, back, arms and chest all in the same session.
Make a plan and stick to it.
There are a number of workout plans you pull off line or better yet, download a fitness app and follow it in the gym.
Having a plan gives you a purpose, guides you through what workout you are actually doing as well keeping you to a time frame.
Practice the correct form
One of the most essential pieces of advice you will receive! Start using light weights if it’s your first time and take your time.
One of the worst things you can see is someone trying out a compound movement with the incorrect form and overloading the bar. One, you’re going to injure yourself and curse long term damage and Two, you look like a fool!
Trying watching YouTube videos, which will show the correct form and go ultra light with weights while you practice the movement.
Speak to other gym bunnies for techniques and to watch YOU as you perform the movement. Having uncontrolled and fast movements could prove detrimental to your later performance and to how your physic looks!
It’s all well having the intention to work out and go to the gym but getting there and having no focus when you get there….
This comes back to planning and being prepared. Grab your headphones, your workout plan, your pre workout shake and crack on.
Not having focus will lead to frustration and a lack of motivation. So make sure you’re prepared.
So many newbie’s don’t warm up prior to lifting weights. Just a light stretch and use of light weights can prevent you from serious injury.
Spend 10-15 minutes warming up your body prior to engaging in heavy weight training.
The use of a fitness apps is great way of getting a great warm up. Everyone carriers there phone in the gym. (Just download the app prior and know which warm up your looking to complete)
Once completed, use light weights and work your way up to the working set(s)