Starting a fitness journey is not as hard. But when you don’t know what path to follow things can get out of hand. Different goals require different workouts and diet to be followed. But don’t be worried because this article will more likely answer all your questions. If you have finally decided to ride the fitness path then don’t back up now. Put your workout clothes on and let’s get started. If you haven’t already bought check out these amazing workout clothes for men and women.
How to get started?
Don’t think of gyms as an intimidating place. The best way to start is to hire a personal trainer. Meaning you don’t have to worry about what and how-to workout and eat. If not, you can tag along with a friend who is professional and knows the game. If you cannot afford that there is plenty of information available online.
Workouts for weight loss
The basis of weight loss is, burn more calories than you eat each day. Of course, by doing workout and not remaining hungry all the time. A combination of weight training with cardio exercise is one of the best ways. It will burn calories and keep you strong. If you want fast results to switch to HIIT instead of cardio. You can do HIIT 3 times a week and strength training twice or once.
Workouts for building muscle
Just like weight loss, you have to eat more and healthy calories than you burn each day for building muscle. Weight training combined with a great diet works well. Remember to eat more protein, reduce the fat intake, eat fewer carbs. Do not cut off fiber and fats but avoid unhealthy and junk food.
Focus on each muscle group and dedicate a day for each of them. Start with larger muscles like back, quads, hamstrings, chest, and shoulders. Do four exercises containing three sets of 8-12 reps each. Then move on to smaller muscles i.e. Biceps, triceps, traps, abs, forearms, and calves. For these do two or three sets of three exercises containing 5-8 reps each.
This is not a universal routine. Yours can be different so I recommend consulting a professional to get a customized workout plan.
How much workout is enough?
This depends on your goals and time you can devote to workouts. For some just half an hour of daily workout for 4 days, a week is enough. The quality of your workouts is also very important. You might be spending more than 1 hour for 5 days a week and could not get the results you want. There could be many reasons for it like not working out the right way, not eating right, or maybe you work out less and chit chat more.
You should be hitting the gym at least three days a week. Limit one workout session to an hour. From here on you can adjust the routine accordingly.
For how long should my rest period be?
Rest and recovery are very important and a must thing. Without it, your hard work could end in the garbage. The different workout requires different rest between the sets. This also depends on your current fitness level. For instance, one person catches the breath and ready to go back within 10-15 seconds while one needs at least 30 seconds.
Your goals also play an important role and decide for how long should you be resting between sets and reps. As a general rule of thumb, don’t let your body cool down before the workout session is over. I usually not wait more than 45 seconds between sets and no more than 3 minutes between exercises.
Apart from this, you need to have at least 1 rest day a week when you don’t do any exercise. But yoga and meditation are fine.
When to take supplements?
For now, the main focus should achieve the goals without any supplements, etc. Forget everything else and remember workout, eat, sleep and repeat. Do these well and good and you won’t need any supplements.
How do I measure performance?
Keep note of your weight, body fat, and strength throughout. Also visit the doctor to make sure your cholesterol, LDL to HDL, triglycerides, and blood pressure is normal.
For weight loss, you can note how old clothes get bigger, how you lose weight, and how much your waste reduced. On the other hand, see how your clothes get fit, waist and weight increase when building muscle.
Give yourself a big pat on the back because now you are ready. Hiring a personal coach is always better and best for you. You can take advice from your gym owner and fellow bodybuilder. Keep it natural and keep on the hustle.
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