Its new year again most of us take resolution and most in the cases its to join a gym.
The big question is why to join gym ?
People’s main motive to join the gym is to improve health. So by engaging in regular exercise, we improve our health and at the gym, there are trainers who help you to achieve your goals.
Your goals may be to lose weight or gain strength or look good but to improve overall health we think of joining the gym. When we start gyming we tend to follow others like trainers whatever they say we try to follow, we see other people lifting weight we try following them but it’s not right you should start slow and steady do not do ego lifting or do an enormous amount of cardio. These amateur mistakes can lead up to injuries.
so here is the list of thing, you should keep in mind while starting the gym
Do not go for marketing gimmicks of buying yearly membership or half-yearly plans these plans seem lucrative and you fall for it for eg one month fee is 5k and fee for 3 months is 10k and for 6 months its 12k and for the year it is 20k you fall into the trap and end up buying 6 a month or yearly plan and due to some reason you don’t go after 1 or 2 months, because only 2 % of the members go to the gym for the year as most of us leave the gym in between due to circumstances. The thing is you should first take membership for 1 month or 3-month plan so get familiar with the gym and then extend your membership.
Set A goal When we start going to the gym we need to find what we expect from ourselves whether you want to lose weight, gain strength or to improve overall health. We need to picture ourselves and set up realistic targets so we can actually achieve them. For eg, if our goal is to lose weight we cannot set a target of losing 10kg of weight in the first month as it’s not possible for the beginner to achieve it and in the middle of the month you see yourself not achieving goals you tend to lose hope and in most of the cases you stop going to the gym.
Correct your form When you start the gym you should not go heavy on weight or follow you tube or Instagram stars who give you unusual exercise videos. You should start with basic exercises and need to do the correct form of exercise for that ask from your trainers and should start with light weight and with time you when you have corrected your form then go heavy.
Do not rush into supplements- When you start exercising there are some people at gym you get influenced by your body and when you ask them how did they build this body they tell through supplements and you fall for the products and there are trainers who are continuously trying to force beginners into supplements so they can get quick money. To build a healthy body you need to have a balanced diet you can get all the nutrition through food at the beginning of your journey do not have to depend on supplements. Over time you feel you are not growing enough then you can take supplements.
Balanced Diet- Diet is the key when you want to bring in change in your body. Many studies show that to get desired results you should focus at least 70% on diet and 30% on exercise. When you start gyming you try to follow certain diets to meet goals but you should focus on eating a balanced diet. Diet should depend upon your goals if you want to lose weight you should focus on protein and fiber-rich foods and when you want to increase strength you need to eat more of carbs and protein foods.
Be patient and consistent- You would not get the desired body in few days or few months. You have to understand it takes time and continues presistance to achieve your goal. Do not fall in the trap of supplements or steroids that you can achieve your goals in fewer days. You should enjoy the process of depending on the goal.
Have to be disciplined- you cannot get the desired body if you are not enough discipline because to get results you have to be disciplined with the trait of exercise you need you to continue doing the same kinds of movement over time then you will get results. You cannot cheat on the process.
Do not do ego lifting- most of us have fallen into the trap of lifting weight more then our body can hold which leads to injury wrong posture orform. Our body does not work like this that heavy you lift better will be the results but with the right form, you can get results with lightweights too.
Sleep or Rest- It plays an important role in achieving your goals. After a workout, your muscle part requires recovery time to do better. You should not over train muscles you can injure yourself. A sound sleep of 7 to 8 hours are necessary for recovery.
Do stretching- Stretching is extremely necessary many people do not stretch enough they make their body stiff which leads to injuries. One should start of the session with at least 10 mins of dynamic stretching.
Identify your workout- You should find a workout of your likening which you can continue for a time to get results. You can either do strength training, functional training, you can do yoga, pilates any the workout you can persist with.
Also Read: NEAT helps you to loose weight