raining? You might be wondering where and how to start your workout routine. Follow these 6 gym tips below for beginners to feel stronger — physically and mentally — before and after every gym session.
- Fuel yourself in the right way
Most bodybuilders have the same problem that they train hard, but they have no idea about nutrition. However, ignoring nutrition is not a smart choice. Knowing how nutrition works will help you utilize it for your fitness and strength gains. If you are too full, you get cramps, and if you are too hungry, you aren’t strong enough to push yourself beyond your limits. You should keep pre-workout snacks (mostly in the carb family) 30 to 90 minutes before heading to any exercise. The food should be easily digestible and should contain about 40 to 100 grams of carbs with a low amount of fat. It’s also a good idea to keep the fiber content to a minimum since high-fiber foods can be difficult to digest.
- Avoid peak time
As you know, gyms can definitely get crowded during rush hours. If you want to ensure a good workout time, avoid peak time like right before work and immediately after office hours. Try fitting in your workouts on weekends or during a weekday lunch hour. Also, midmorning and midafternoon are great times to hit the gym. If you can wait until after 7 p.m., the crowd will have diminished. However, make sure you have a healthy, fueling snack around 5:30 p.m. It’s not how much time you spend in the gym, it’s how you spend your time. Just 20-minute circuit workout could be all you need to meet your goals.
- Don’t forget to breathe
We tend to hold our breath as a way to stabilize the torso and create pressure around the abs. It’s not good as we need regular oxygen to feed our muscles. By cutting off the oxygen to our bodies, we risk hernias, muscle cramping, and dizziness, which can lead to falls. For strength training, you need to breathe out on the difficult part of the lift to help stabilize your body during exertion. Exhale when you are lifting a hand weight to your shoulder during a bicep curl. This helps you engage your core to prevent you from swaying into your heels. For stretching and Yoga, slow and steady breathing is a key to help you relax.
- Work with a personal trainer
Don’t risk trying new equipment and exercises when you don’t know exactly how to do. Keep practicing in a wrong way can damage your body and cause injuries. If you are considering hiring a personal trainer, it is the perfect time to do it. A knowledgeable personal trainer will improve your exercise execution and skill so that you reduce your risk of injury and get the most of each exercise. In addition, it’s quite difficult to stay motivated for a whole workout program, so having a trainer can set your aim on fire. Certified personal trainers can provide structure and do the thinking for you so you can focus on the “doing” rather than the planning.
- Wear wicking gear
Cotton clothing is very breathable and super comfortable in the summer months. However, the problem here is that cotton absorbs sweat, causing you to stay damp longer. Wicking fabrics pull the sweat away from your body and dry quickly, thus keep you pushing to the end without being weighed down. They are made of high-tech polyester, which, unlike cotton, absorbs very little water. Not only does wicking gear help prevent breakouts, but it also makes an hour-long sweat session much more enjoyable.
- Be careful with post-workout treats
Along with a hard training routine, a proper post-workout nutrition plan is essential to achieve your goals. The main purposes of eating after your workout are to supply the nutrients needed for muscle synthesis and to end protein breakdown for better recovery. Proper post workout nutrition is the key to achieve your results, either when you train for strength or muscle building. Protein and fast-acting carbohydrate play the main roles in affecting how your body recovers and rebuilds tissues after a workout. To maximize the benefits of after workout nutrition, time your meals for no longer than 1-2 hours after you work out. This is the time when your muscles call for replenishment, so feed them the highest quality food you can find.