Important points before going to the GYM

Some Important points that you need to know

 if you are an ordinary person who goes to the gym, improve your health, lose fat or gain muscle

️-First,

 actually, as an exercise in which there are many systems, as complete systems, by dividing them or even as movements in the exercise, its effectiveness is very weak, and often you have been exposed to one or more of them, and you may see them as excellent, but in fact it is a waste of time and you could have done much better results in less time and with less effort. But in reality, man is an enemy of what he does not know.

Examples of these words:

🔰-The muscle training regimen once a week with about 6:10 movements for each muscle to give it its right by wasting your time and increasing your fatigue rates and therefore your training load will be realistic and the benefit is very little or like the German Volume system or you turn the whole exercise super set unnecessarily

🔰-Acrobatic movements in training as a kind of change by claiming that they bring different angles to the muscle, which is the one in which the cosmic secret to enlarging the muscles is like an exercise around the world - behind neck lat pull down - dumbbell pull over -up right row and many other movements that contain composition and form Different from the basic movement just for composing, as they treat the bolt as front and back, for example

️-Secondly,

 as nutrition, you do not need more than that you provide your body with calories and nutrients from carbs, protein and fats that it needs based on your daily activity, type of effort and other factors to determine your needs and that most of them are from healthy sources that will benefit your body not just calories and salvation and on the basis of which it provides The need is either to lose weight or to try to stabilize or to gain weight and wait for the results after a while, not in a day, or two, or a week, or two, but the whole story is that you are in a hurry and trying to revolve around the most difficult thing, which is basically not designed because a natural person wants to change the shape of his body and this destroys your continuity until If you complete and achieve a result, you will not be able to maintain it and do not last more than 6 months, and continuity is much more important than short-term results.

Examples of this speech:

🔰-Regulations such as keto, locarp, water diet, vegetarian diet, warrior diet, detox and ways to regulate food such as intermittent fasting are all not designed for an athlete or a person who does not have a specific need.

🔰-Prevent specific foods from the diet such as carp, starches, sugars, fats and salt, do not drink water during eating and during exercise, and do not eat before bed and many other things, all of which are wrong and there is no need for them and it will not affect your results on the contrary, the presence of all items in your diet, even if a part Some of them are unhealthy as a source, but a small percentage will help you to continue on the diet for a longer period, and thus achieve and maintain better results.

️-Thirdly,

 as nutritional supplements, we are fascinated by the many types and forms of supplements inside any place that sells supplements. In fact, you, as an ordinary person, have health problems, and your goal is to lose weight, or increase or improve your muscles and strength, the supplements you need and it will be important. Do not exceed 3:5 types if you reach this number too. These are the countries that really will have an impact with you and you will benefit from them if you really need them, knowing that if you reach all your needs of food, this is better for your body and will benefit more from it:

Examples of these words:

🔰- Supplements such as glutamine, PCA, test stimulants, fat burners, joint support supplements, energy supplements, very fast absorbing proteins such as isolate and hydrolyzed, most herbal extract supplements and many more

🔰-Ok, why did they invent these supplements, as long as there is no need for them, in fact, why is it necessary, but for whom and my nation and why is the reason for inventing supplements mainly in order to complete a person’s needs in the event of a lack of the component in the supplement for him? I mean, if someone has problems concentrating or actually his daily effort High and grind work or sports and exercise for hours. Energy supplements will be useful, and if a person, for example, has a problem in digesting complete protein, amino acid supplements such as BCA and others may be useful, and a person who has a problem with bowel movement and cells in the intestine glutamine may be useful, why is the whole idea that Supplements have uses, but not all of them you need, and most of them actually use them for a few and a few cases, but supplement companies always try to make from salt sherbet and make you feel that you need everything that exists, and this is because it will definitely benefit from you.

-Fourth,

 you do not need to lock yourself up and distance yourself from your social life and deprive yourself of all the pleasures of life in order to find a result in the gym, because one of the most important things that your system must complete is that it has flexibility and deals with the normal circumstances of your life from travel to illness to anything possible. It affects your continuity and you must learn to deal with these situations and be prepared for them in advance in order to see the best achievements and the least losses. Your social life is important and you should deprive yourself of everything because you will turn into someone who a psychological condition of eating disorder has called orthorexia, so take care because this is in need of psychological treatment

-Finally,

 man is really an enemy of what he doesn't know. Always try to make your brain receptive to modification and learning. No one in us learns everything. Every day, science brings us new things. You must remain receptive if a normal thing arises that destroys you very much from beliefs that you considered as constants for you, but they are basically ineffective.

Let us also mention,

Machines

Advantages

 

They are simple to use. Just stick the pin in the weight stack and you're ready to go. If you need more weight, you just take the pin out and put it in the next weight.

They are relatively safe (as long as you don't pick a weight that's too heavy and strain yourself). Even if you drop one, it won't land on you.

They don't require lots of coordination. Simply push or pull on the bar or handles, and you're lifting weights.

Disadvantages

 

They require lots of space.

They are expensive.

Each machine is typically limited to working just one muscle group, so you need lots of machines to cover all the muscle groups. The exception is the cable pulley machines. They are extremely versatile (you can do lots of exercises with them), and they are safe.

If your body doesn't anatomically match the movement of the machine, you might injure a joint with repetitive use over time. For example, the biceps and triceps machines are limited in their range and can cause problems for the shoulder and elbow joints.

I suggest working through the gym and finding the machines and free weights that work best for you. For example, you might prefer cable rows with the machine to bent-over rows with dumbbells. Here's a list of some of the other exercises you can do with machines or free weights (listed as machine/free weight).

 

pull-downs/two-arm bent-over rows

cable upright rows/free weight upright rows

seated chest press/dumbbell or bar press

cable crossovers/flyes

triceps press-downs/kickbacks

leg press/squat

 

Exercise Tubing

Exercise tubing consists of elastic tubes with handles that can substitute for free weights or machines to help you build strength and tone. They come in various thicknesses to increase the tension (and are different colors to denote the tension). They have never been tested head-to-head against free weights or machines, but remember that resistance exercise is any activity that causes muscles to contract against external resistance. Tubing does just that.

 

What are the advantages of exercise tubing?

 

They are an inexpensive and versatile way to get started with resistance exercise.

You can do lots of exercises with them and even use them in a chair if you don't get around very well on your feet.

By using a door strap (a small strap that permits you to attach tubing to a door) you can do more exercises with tubing than you can with free weights or dumbbells.

You can start with a set of four for about $20. They come in colors to denote the tension.

They are portable and you can pack them in your bag for vacation or leave a set at your office for an occasional set of biceps curls when no one's looking!

They don't dent the floor if you drop them.

You can store them easily in a drawer, closet, or other convenient, out-of-the-way location.

What are the disadvantages of exercise tubing?

 

Over time, they may lose some of their elasticity and may need to be replaced.

If they rub up against a sharp object (a ring on your finger or if you wrap it around a table or sofa leg with sharp edges), they can snap.

 

Body Weight

You can use your own body weight for resistance exercise. Pushups, sit-ups, chin-ups, squat thrusts, lunges, and step-ups are just some of the exercises that you can do to strengthen your body. The advantage of these exercises is that you can do most of them anywhere, and even though you can't change your body weight to increase or decrease the resistance, there are some things you can do to increase the resistance. Here are some suggestions.

 

Pull-ups (to strengthen arms, back, and shoulders). Some people can't do even a single pull-up. What you can do to help is stand on a chair under a pull-up bar to lighten the load as you pull up (the chair supports some of your body weight). Outdoors on a tree limb you can ask a friend to support some of your weight by holding your feet!

Push-ups (to strengthen arms, chest, and shoulders). Don't worry if you can't do a traditional push-up. Here's a sequence that will get you there: wall push-up. Just like it sounds, lean against a wall about 2 feet from the wall with your back straight and push back and forth.

When wall pushes are easy, lean against a countertop.

When leaning against the counter gets easy, get on the floor on your knees and push against the edge of a sofa or your bed.

When the sofa gets easy, do a knee push-up on the floor. Like it sounds, you are on your knees with back straight and you lower yourself to the floor and then back up again. Most people, once they can do 20-25 knee push-ups on the floor, they can do one regular push-up (with knees off the floor).

Give the push-up progression a try!

 

No one method of resistance exercise is superior to the other. As long as your muscles are contracting against external resistance - whether it's dumbbells, machines, tubing, your own body weight, bottles of water, cinder blocks, (or even your 2-year-old!) - the exercises will work to build your strength and tone.

 

How Do I Design a Training Plan?

Here are the steps to designing your personal resistance exercise training plan.

 

Decide where you will lift.

Working out at home. If you decide to work out at home, then consider the exercise tubing as an inexpensive but effective way to get started. If you want to use free weights then you will need the following:

Dumbbells. I prefer solid dumbbells since the plate-loading type can be tedious to change repeatedly. Dumbbells cost anywhere from 50 cents to $1 per pound. Solid hex dumbbells are what I recommend because they are inexpensive, and they don't roll around like round dumbbells. You might also decide to purchase a bench. Look for an adjustable bench that is well constructed. It should not rock and should feel solid when you lie down on it. If you decide to purchase a bar for the bench press, then you will need uprights on your bench. I don't recommend this for beginners due to safety issues (unless you have a spotter); you can always do dumbbell presses to get you started. If you decide to go with a bar and plates, then look for a 35- to 45-pound bar with collars to lock the plates in place, and then you need to buy plates to load the bar. Figure to shoot for a bench press of up to 100 pounds, so you will need to purchase plates for at least that amount. You can start with two 25-pound plates, four 10-pound plates, and four 5-pound plates. That will get most beginners started.

Working out at a gym. This is good option for beginners and experienced lifters. The gym has a wide variety of machines and dumbbells, so you get to see and try out all the different options. Plus, gyms have trainers, and if you're a beginner, it can be very helpful to have a trainer plan a program for you and take you through it to teach you how to lift. Most gyms have introductory sessions, and these are a good idea if you're new to lifting. Once you get the hang of it, you can explore it on your own with confidence.

Assess your skills. Consider hiring a fitness trainer to work with you at a gym or at your home if you're a beginner. It's difficult to learn on your own how to lift weights from a book or even a video. You can do it, but the hands-on approach with a trainer is superior. You don't need to use the trainer forever, either. You can start by having the trainer design a plan for you and show you how to do it, and then depending on your skill, you might only need a couple of sessions and then a periodic follow-up with the trainer, say, once every one to two months. Learning how to lift weights properly will give you the confidence you need to lift on your own and get stronger and stronger.

Define your goals. For most beginners, the goals are typically to tone up and get stronger. The good news is that any lifting will give you both, and you can expect strength gains in just a few weeks. Tone comes later, and how much muscle you see depends on how much excess body fat you have. For instance, if you have lots of excess fat on the back of your arms, then you won't see the triceps muscles right away; likewise, if you have excess fat on your belly, then you won't see six-pack abs until you reduce or eliminate the fat.

 

Tips for Designing a Weight-Lifting Plan

Weight: Beginners should start with weights that can be lifted 10-12 reps to fatigue with good form. Fatigue means that you cannot lift the weight one more time with good form. If you have to lean back or throw the weight up, then it's too heavy. Lifting 10-12 reps to fatigue will maximize your strength gains and minimize the risk of overtraining or injury.

Sets: Beginners can start with one set per exercise. You can do more if you have time, but research shows that one set for beginners is enough to yield significant gains in strength.

Time between sets: Rest less than one minute between sets if you want to develop endurance and tone. Rest up to three minutes if you want to focus more on strength; the extra recovery time allows the muscles to work harder and lift more on the next set.

Order of exercises: Design your plan so that large muscle groups are worked before smaller groups. The theory is that if you fatigue a smaller muscle group first, then the larger group won't work as hard as it can. For example, do bent-over-rows before biceps curls. Biceps work in both exercises, but since the larger and stronger back muscles are used in the rows, they wouldn't get a maximal workout if the biceps are fatigued. Another way to say it is that the biceps become the weakest link in the chain if you work them first.

Exercises: Select one to two exercises per muscle group. Here's a list of at least two exercises for each group using dumbbells and machines in an order of larger to smaller groups. All of these exercises and the order of exercises are suitable for beginners.

Chest: dumbbell press, dumbbell flyes, chest press, cable flyes (crossovers)

Shoulders: side lateral raise, front raise, upright row

Back: bent-over-row, cable row, pull-down

Arms: biceps curls, triceps kickbacks, triceps press-downs on pull-down machine

Abs: crunches, knee-drop crunches for the oblique muscles on the side of the abdomen (drop the knees to one side and crunch up)

Legs: squats, leg extensions, and curls on the machines, leg press on the machine.

Rest and recovery: Remember that muscles grow during downtime, not when you train, so allow a day or two between workouts when you first get started so that the muscles can recover and grow. You should show up at your workouts refreshed and at least as strong as the previous workout (there will be days when you aren't stronger, and you should expect them so don't get discouraged when it happens).

 

Splits. A term used to describe how you organize your workout. For instance, you might decide to work only your chest on day one and your back on day two. This is the type of lifting you do once you get stronger and more experienced. This is not necessary or recommended for beginners because it's too intense. It's not only unnecessary but it could lead to injury or overtraining (burnout).

 

 

What's a Good Beginner Plan?

Below is a three-day per week beginner program broken up by muscle group.

 

Day one: chest (bench press with bar or dumbbell press, flyes, push-ups), triceps (bench dips, kickbacks), legs (squats or leg press, leg extension, leg curl)

 

Day two: back (bent-over rows or seated cable rows), biceps (curls, standing or seated)

 

Day three: shoulders (lateral raises, front raises), legs (squats or leg press, leg extension, leg curl)

 

Work the abs at each workout. Crunches are a good way to start, and below are some excellent advanced abdominal exercises. Make sure to stretch your lower back before and after doing them.

 

Bicycle maneuver: Lie flat on the floor with your lower back pressed to the ground. Put your hands beside your head. Bring knees up to about 45-degree angle and slowly go through a bicycle pedal motion. Touch your left elbow to your right knee, then your right elbow to your left knee. Keep even, relaxed breathing throughout.

Captain's chair: Stabilize your upper body by gripping the hand holds and lightly pressing your lower back against the back pad. The starting position begins with you holding your body up with legs dangling below. Now slowly lift your knees in toward your chest. The motion should be controlled and deliberate as you bring the knees up and return them back to the starting position.

Crunch on exercise ball: Sit on the ball with your feet flat on the floor. Let the ball roll back slowly. Now lie back on the ball until your thighs and torso are parallel with the floor. Cross your arms over your chest and slightly tuck your chin in toward your chest. Contract your abdominals, raising your torso to no more than 45 degrees. For better balance, spread your feet wider apart. To challenge the obliques, make the exercise less stable by moving your feet closer together. Exhale as you contract; inhale as you return to the starting position.

Vertical leg crunch: Lie flat on the floor with your lower back pressed to the ground. Put your hands behind your head for support. Extend your legs straight up in the air, crossed at the ank les with a slight bend in the knee. Contract your abdominal muscles by lifting your torso toward your knees. Make sure to keep your chin off your chest with each contraction. Exhale as you contract upward, and inhale as you return to the starting position.

Reverse crunch: Lie flat on the floor with your lower back pressed to the ground. Put your hands beside your head or extend them out flat to your sides—whatever feels most comfortable. Crossing your feet at the ankles, lift your feet off the ground to the point where your knees create a 90-degree angle. Once in this position, press your lower back on the floor as you contract your abdominal muscles. Your hips will slightly rotate, and your legs will reach toward the ceiling with each contraction. Exhale as you contract, and inhale as you return to the starting position.

You can experiment with different splits. For instance, you could try the following

 

Day one: 

chest (bench press with bar or dumbbell press, flyes, push-ups), back (bent over rows, seated cable rows, pull-downs),

 

Day two:

 biceps (curls, standing or seated), triceps (bench dips, kickbacks)

 

Day three: 

shoulders (lateral raises, front raises), legs (squats, leg extensions, leg curls)

 

Resistance exercise is a great way to round out your workout if you're already doing cardio. It will help you build strength and improve tone, preserve muscle as you lose weight, and will help you feel good about your physique and yourself. I encourage you to give it a try!