Fitness Tips For Men & Women
The Easiest Gym Guidelines For Absolute Beginners To Follow
Dec 28, 2018
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The Easiest Gym Guidelines For Absolute Beginners To Follow
Are you a complete beginner who doesn't know anything about exercise but wants to work on his fitness? Don't worry, you are at the right place. We all start from somewhere, including m,  as a skinny guy 10 years back. Even Mr. Olympia had his first day in the gym when he couldn't even figure out the names of the equipment. Here's some help for a complete beginner.

I am going to provide you a sample workout program and a few basic tips that will help you to start your fitness journey from the scratch.

1) Decide Your Goal
The first thing that you need to do, is to decide a goal for yourself. A target can only be achieved once you know what the target exactly is. It could be weight loss, better body composition, bodybuilding, better stamina or just general fitness. It is important to set a target initially so that all your energy and efforts can be channelized in the right direction.

If you're training without a target then you're just wasting your energy in the gym. So for example, someone who is preparing for a marathon and doing weight training instead of a long cardio session, is doing counterproductive training. Therefore, be smart and train according to your target.

2) Beginner's Workout For Strength Training
I'll give you some guidelines and a Workout Program that will help in weight loss, strength training, and bodybuilding as well.

So if it is your first day at the gym, please make it clear in your head that it takes a long time to see some noticeable effects on your body. It could range from weeks to months depending on your genetics and diet.

So, from where should you start your Strength Training Program? Well, initially your training program should consist of more workouts on machines, complimented with cardiovascular workouts. The reason for this is that machines eliminate the balancing act of free weight movements.

Initially, you need to grasp the correct movement and posture for exercises. Your core is not too strong and the joints are not too conditioned to handle the free weight compound movements. Therefore, with the use of machines initially, the muscles can be worked out in isolation and strengthened, to begin the free weight training later on.

3) Exercises To Be Performed
Jogging on Treadmill/ Cycling on Spin Bike – 5 to 10 minutes

Wide Grip Lat Pulldown – 2 Sets

Seated Chest Press on Machine – 2 Sets

Leg Press – 2 Sets

Leg Curls - 2 Sets

Military Press on Machine - 2 Sets

Biceps Curls on Pulley - 2 Sets

Pulley Pushdown for Triceps - 2 Sets

Crunches - 2 Sets

Planks - 2 Sets

Guidelines For These Exercises

The above Workout Program covers the overall muscles of the complete body. The resistance should be light initially and progression should be made at not more than 5 per cent at a time.

The initial focus should not be on the weight that is being lifted, but the movement that is being performed. Till the time you can comfortably pull off 12 repetitions in an exercise with the complete range of motion maintaining the correct posture, do not increase the resistance. Basic stretching, performed before and after the workout is beneficial for your joints and flexibility, so try to include the same if possible.

Perform this workout thrice a week initially and once your body gains a little strength, increase it to five times a week. Make sure to get ample rest after your workout, as initially, the body needs more time to recover.

Tips On Diet
For a complete beginner, who is just trying to include fitness in his lifestyle, it is not advisable to start a high protein diet straight away. Your workout will not be so intense that your body can make use of twice the body weight of protein.

Initially, just start with a balanced diet wherein you replace all your empty carbs like sodas, colas, chips etc. with whole grains like oats, whole wheat bread etc. Include healthy fats from walnuts and almonds in your diet. Start having more protein in your diet gradually. Make sure to have a protein meal after your workout to help you recover better.

Anuj Tyagi is a Certified Personal Trainer, Certified Sports Nutritionist and Therapeutic Exercise Specialist From American Council on Exercise (ACE) . He is the Founder of the website where he provides online Training. Though a Chartered Accountant by education, he has been closely associated with Fitness Industry since 2006. His motto is to transform people Naturally and he believes that the secret formula for Fitness is Consistency and commitment towards your Training and Nutrition.









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