Most of us have in some point of life decided to join a gym, of those some have actually joined, of them some have stayed for 3 months and most have quit before that. Those joining gym with the idea of a 6 pack abs or bulging biceps in 1 month are the majority, but when the hard work hits then most quit. Gym is not a shortcut to a toned body but a long term strategy to stay healthy, abs, biceps are just a by-product of it. Now gyms have many fancy programs like zumba fad diets and drinks etc. But if we stick to the basic then we will get the maximum result.
Today I will take about 6 weightlifting basic tips which will help you reach your target.
Think long term
As I have written earlier, most join gym with the wrong bent of mind. People are looking for short term targets. This is the major reason why most leave it midway. The body takes time to show result.
The goal is not to lose 30 pounds in 10 weeks but to regain the health. The goal is not to bench press 200 pounds but not to miss your gym routine. The goal is not to be the fastest in the race next month but to be faster than what you are today. Gym requires a long term commitment and discipline, if you are consistent over a long period of say 1 year then only results will start showing.
Schedule your training
Most people train when they feel motivated or else they will look for excuses like will I have energy to train today after office etc. Stop treating exercises as a thing which you do when it is convenient for you or treat it as if it is something extra in life. Set a schedule and stick to it. If you decide to do it 3 days a week then fix those 3 days and don’t miss them. Once you have fixed the day’s then change your daily routine if required to incorporate the gym timings. The occasional emergencies will be there when you will miss a day but that is normal and part of life. That may be beyond your control.
Make an exercise routine
You have to focus on a certain set of exercises which you have decided and then follow it. Most people just float around in the gym and do exercises on the basis of a vacant gym instrument. If you have a leg day then you should have a sequence of exercises which you will do with the number of sets and number of reps. Similarly for the upper body day.
Start light
Most common mistake for a new comer in gym is that from the start they go for heavy weights till failure. Our muscles are not ready now so if we start lifting heavy weights from the beginning then surely we will injure ourselves. We should start with light weights and let the muscles adjust to lifting weights and then only we should progressively increase the weight/ sets/ reps. It is common to see others lifting heavy weights and get motivated, what we forget is that they have been doing it for a long time to reach that stage.
Slow progress
Many people join the gym and follow the same routine and wonder why they are not increasing muscle or stamina. Some come and do a 2 mile in treadmill and then wonder that their stamina is not increasing. Once the body adjusts to a particular routine then you will have to level up or else you will not see improvement. When you start feeling comfortable in a particular weight or a routine that means it’s time to level up. You will need more resistance to improve. But this process should not be hastened, understand what your body is trying to tell to you. Don’t go to increase weights by 20 pounds at a time, it might injure you. Progress slowly so that it is easier for the body to absorb it.
Keep a record
This is important because it will show you the progress you are making and where you are stuck. Write down all the details like what work out you are doing, how many sets and reps, weight used, when you have increased your weight / rep / sets. Also take body measurement every 15 days to measure your progress.
In the beginning it is better to take a trainer who will guide you properly, rather than making a routine based on the internet. Once you have done it for at least 3 months then you can do it on your own.
Increíble post de verdad. Es cierto que muchas personas entran al gimnasio con el objetivo a corto plazo. Realmente así empecé yo hasta que me fue gustando y poco a poco me sentí mejor, hoy en día me centro tanto en mi salud como en mi físico.