Fitness is hard for people who do not have any experience with it. You can lose a lot of time training the wrong way and not making optimal gains. During the first months are most useful for muscle and strength gains. Furthermore, you can injure yourself from unproper workout routine or bad technique. Here are the most important tips to follow if you are new to the gym:
- Proper workout routine
For the first 6 months to a year, it is better for you to build your strength base on main exercise. You don’t need to workout 5-6 days a week – you can train 3 days a week with whole body workouts. With type of routine your recovery will be better and protein synthesis will be optimal. Remember to progress on every move because this is the key to success. During the first months you will progress faster than ever.
Without eating enough protein to rebuild your muscles and grow them bigger hardwork in the gym will be almost pointless. You don’t need to count your calories if you workout as a hobby. However, make sure your protein intake for the day is around 150 g. This way it is a lot easier. High protein foods are: beef, chicken, fish, eggs, cheese, pork, yogurt, beans, nuts and seeds.
- Proper technique
Do the exercises with proper technique while you are making your first steps, because later it will be harder for you to change your habits. Doing them with wrong form will lead to a lot of unwanted injuries. Not only that, but your strength progress and muscle growth will not be optimal.
Don’t let anyone to fool you about supplements and spent big amount of money on them.
Creatine is a great supplement that will increase your strength and muscle fullness. The optimal dose is 5 grams per day. It is contained in red meat and salmon, but you have to eat a lot of them to reach the needed dose. So buying it as a powder is the best way and is cheap.
Protein powder is made to make your life easier. But you don’t have to buy it like most guys in fitness industry will tell you.
OMG3 is contained in fish and will help you with recovery and is good for your joins. Buind it as a supplement is good because you can’t eat fish every day. A lot of people don’t like the taste of fish and the smell of it.r
5. Never stop learning
It lays on you how serious you will take the things. You should read a lot of articles and books to learn how to do things in the best way possible. Fitness is not only going to the gym 3-4 times a week. If you want to achieve good results you need to spend a lot of time for preparing food and learning new things.