Fitness has become more important than ever. However, jumping right into fitness without any knowledge won’t prove fruitful in the long run. However, the more you understand it, the better you will become.
However, things can get confusing, and you might as well feel demotivated as you will have to learn several exercises, follow the right diet, and improve your willpower. You will also need the right clothing for training. For instance, women will need zip front sports bra while men will need stretchable joggers.
That said, here are the top five things every fitness beginner needs to know.
1 – Losing weight
To be honest, losing weight is one of the hardest things to do. However, with the right strategies and exercises, you can achieve your goals. But again, most people make the mistake of doing too much cardio and ignore weightlifting completely.
When it comes to losing weight, weightlifting is very important. It enhances your metabolism, ensures you lose fat and not muscles, and shapes your body. Again, this does not mean you should ignore cardio. Instead, it means that you should focus more on weightlifting than cardio.
Incorporate weightlifting at least 4x per week along with four to five cardio sessions. As you progress, make sure to change your weightlifting regime (i.e., the exercise you follow) so your body doesn’t get adapted to specific exercises. This will help get results faster.
2 – Best Type of Training for Muscle Building
In order to build muscles and improve your strength, you will need a proper weight training program that focuses on every muscle. A five-day program works well for most people. Two days rest in a week followed by an exercise that focuses on every muscle.
However, it is recommended that you begin with free-hand exercises to relax your muscles and prevent any injuries.
Then, start with four exercises for each major muscle (biceps, triceps, traps, arms, chests, shoulders, and legs). Perform one to two warm up sets for each exercise to prevent injuries. When it comes to sets, you can do 13 to 15 reps in each set, three sets per exercise. As you progress, consult your trainer on whether you should increase the weights or reps per set.
3 – Time You Should Spend Exercising
The amount of time you should be spending in the gym depends largely on how fit you are and your fitness goal. For instance, if you want to build the body in a few months, you need to spend more time than if your goal is to build the body in a year.
It also depends on how much time you can spare each day. For instance, many people spend two straight hours in the gym three days per week while others feel comfortable spending an hour five to six days a week. You can even consult your trainer to better create an exercising plan.
Therefore, it’s best to think about the number of hours you can spend in the gym per week and create your schedule accordingly. Whatever you choose, just make sure to stay consistent or all your efforts will go into vain.
4 – Time You Should Spend Resting
If you talk to any fitness enthusiast, they will agree that rest is as important as exercising. It gives your muscles the time to relax and shape them. Of course, depending on the exercise you’re doing, the rest time will differ.
For instance, when doing a barbell squat, you will need at least three to four minutes rest between sets as it targets various muscles (thighs, glutes, and lower back). However, when doing a chest press, a 45-seconds break is enough. Again, your trainer can help you better determine the rest between sets.
Apart from that, you also need to take a day or two off every week. This will give enough time to your muscles to relax. This will also minimize any pains and risk of injuries.
5 – Supplements
When getting started with your fitness regime, it is crucial to focus on diet and exercise. You need to stay consistent with both of these to get good results. If your trainer asks you to take supplements in the first month of your fitness regime, he is probably trying to make a buck.
You should take supplements only after spending two to three months exercising regularly in the gym. Remember, supplements just help you get the nutrition your body needs and are not a magic solution to bodybuilding or weight loss.
And when it is time to choose supplements, make sure it aligns with your long-term fitness goals and doesn’t contain harmful chemicals. Do your research before buying them. Also, read reviews online to determine if it is right for you.
Now that you’ve come this far, you look really motivated to get started with your fitness regime. Don’t forget to follow the five tips mentioned above to get the most out of your efforts.