The decision to take care of yourself clearly and take your dive when you first join a gym is never easy. On your side, your approach is highly motivated. Suppose they all started like you by wondering: where to begin? The same question.
Read More: Some Tips to Stay in Shape
The Right Outfit to Start
To enjoy your first sessions in the gym, try to wear clothes where you will feel comfortable. Also, equip yourself with a good pair of lightweight athletic shoes if possible.
Avoid cotton outfits, which will tend to absorb moisture, but opt for breathable outfits.
Not to wear outfits that are too tight because they can cause irritation and discomfort, and conversely, do not wear clothes that are too large to not hinder your movements or the mechanism of certain weight machines.
With the gym outfit and the pair of shoes in the bag, you will live your first experience in a gym. Congratulations!!
Do Not Try to Lose Five Kg in One Session
The first mistake most beginners notice is trying too hard in the first few training sessions. At the very beginning, people want to give 200% to lose weight or build muscle. But you will have to be patient and take the necessary time. Fake it a little every day (allow rest days) without spending hours at the gym. Otherwise, injuries will be inevitable and will bring you back for a few weeks on your sofa.
Too much training at the beginning will not bring you more results, and your muscles will not understand this brutal overload, so know how to start gradually.
Start with three to four basic exercises, which will prevent stiffness and allow you to come back to the next session in good conditions.
The scale is not the only indicator to consider. Few people are sometimes disappointed with the number of pounds lost. But if the weight doesn’t change, your body has changed it. Your fat has given way to muscles, and the difference will be more in front of the ice than on the scale.
Share Your Goals
Interactive your goals to your coach or partners is a good way to stay determined and motivated over time. Create groups with gym buddies on Facebook or others, in which you will communicate your training plan. Know how to find friends with whom you can train to exchange ideas, share your feelings, and suffer together! You can also bring your other half because it is often said: Whoever sweats together stays together!
What Equipment to Bring?
Remember to bring a padlock to close your locker and thus protect your belongings from theft. Hold a bottle of water to hydrate yourself regularly during the session and a towel that you will need to put on the machines you will be using.
Listening to your favorite playlists is a great way to motivate yourself. Most sportswear has pockets for your smartphone or iPod.
Never Start Without Warming Up
Don’t even think about straining and putting on resistance without going through a warm-up phase. A good warm-up will allow you to gently increase your heart rate and prepare your muscles, thus avoiding tears.
Start silently on a treadmill or elliptical trainer and then perform a few weightless exercises with a vacuum bar or rubber bands to begin to build up a slight resistance. Always do stretching exercises gently and smoothly.
Your First Gentle Workout
You feel that you can give more, that you still have plenty of energy for your first session, but don’t push your limits right away. Do a 15-minute warm-up, then work out with light weights allowing you to focus on your posture. For the first sessions, use so-called guided machines rather than using free weights. Guided machines are designed to adopt a good posture during exercise. If you want to be independent, follow the instructions on the machine, there is a drawing explaining the posture to be had, but a tip: question the coach in the gym for advice.
The rowing machine is a very good exercise to start your first sessions because it will allow you to work the whole body, particularly the thighs, the glutes, the arms, the back, without forgetting the cardio.
Program 4 to 5 maximum exercises, 3 for the upper part of your body, and 2 for the lower part. Each exercise should consist of 3 to 4 sets of 15 repetitions with a recovery time ranging from 1 minute to 3 minutes. Everything will depend on your sensations but as the session’s progress, you can increase your sets and repetitions by reducing your recovery times.
Take 10 minutes to cool down, with walk on the mat or some stretching.
Some rooms are furnished with hammam or sauna: another way to end the session is to relax.
Do not be afraid of your program; you have the chance to have coaches who will be able to guide you and concoct tailor-made programs and thus meet your expectations. Lose weight, gain mass, gain endurance, etc. Each goal will require a very specific program. You will not be asked to master all the physiological processes, but understanding the basics can help gain autonomy and have results.
Your teacher will plan weekly sessions for you with rest days and according to your availability. Do not hesitate to see him check your posture when performing certain exercises; it is very common to see beginners injure themselves at the start of the program. Remember to look and discuss around you, sportsmanship reigns there in general, and some will also give you advice thanks to their experiences.
Take Notes on a Notebook
It is sometimes useful to bring a small notebook to write down your programs for the week, the different types of exercises you have done, your feelings, guidance on some roles and numbers placed into them. The numbers are, in fact, rarely, and this will be a way to find your way. Your heartbeats at rest, after exercise, your number of repetitions, how many kg you have carried, etc., from 1 week to the next, you will be surprised at the progress made.
Think About Eating After Exercise to Recover
Too many people have fun eating salads or eating almost nothing on the pretext that they are on a diet. Be careful, who says diet does not mean depriving yourself, on the contrary. You have used your muscles; you have drawn on the body to expend energy. As with an electric car, it will be important to recharge the batteries and not wait too long before fueling yourself. It would help if you had a real meal consisting of eggs, red or white meat, fish, which will provide you with the necessary proteins. Accompany your proteins by eating vegetables or whole or semi-whole grains like rice or quinoa. A little olive or rapeseed oil on your dish for fat intake will be perfect.
Of course, depending on your goals, the foods and amounts will vary, but remember to eat reasonably and at set times and eat at least 2 hours before sleeping to facilitate your recovery and sleep.
It will be significant to hydrate yourself before, during, and after exercise and avoid drinking too much during your meal. Drink water and limit alcohol, especially if you are in a fitness process.
Hoping that your gym bag is already ready, I wish you a good workout and exercise well.
Pro Digi 