New to working out? You might be wondering where to start. Follow these six gym tips for beginners to feel stronger — physically and mentally — before and after every gym session.
1. OWN IT
Before rushing into tips for beginners, remember that the most important ingredient to success is confidence. Whether you’re lifting 50KG or sticking to 1KG, you should be proud of yourself for showing up at the gym in the first place! Don’t worry or feel intimidated by the others.
Remember that everyone at the gym was once in your shoes. Those first few workouts, no matter how “easy” they are in terms of physical intensity, are often the most mentally challenging. Be proud, remain confident and trust that your gym skills and fitness savvy will increase over time.
2. BUILD YOUR STRENGTH
Beginners are often tempted to hit the treadmills and bicycles because these machines are the safe and easy choice. But try not to get stuck in a cardio routine – try to include a minimum of two days of strength training into your weekly routine.
3. PUT IN THE EFFORT
If you’re not sweating by the end of your workout, perhaps you aren’t pushing yourself hard enough. Try to reach an “out of breath” state at least once during your workout by incorporating high-intensity movements like sprinting, jumping jacks, burpees or squat jumps.
4. FOOD FOR THE MIND & BODY
You won’t get the results you want if your diet isn’t on track as well. Focus on replacing unhealthy foods with healthy alternatives and try to avoid sugar.
It’s a good idea to prepare before (and refuel after) every workout with high-protein snacks like nuts, yogurt, lean meat, and even hummus! Try to keep the balance, and it’s okay to indulge in your favorite treats from time to time!
5. KEEP IT REAL
Losing weight, gaining strength, boosting endurance and increasing flexibility are all long-term goals — so don’t expect to reach ultimate strength in a single week. Be realistic about the goals you set for yourself.
6. TAKE A BREAK
Even the most experienced athletes appreciate the importance of rest after a hard workout. Try to get eight hours of sleep every night, take at least one rest day a week and always walk into the gym ready to repeat another solid workout. Once you get into a routine, you’ll graduate from your “beginner” status in no time.
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