Many times you heard that people is joining the gym but discontinued in between. Do you ever think why? Today I will tell you the reason, how you can be regular in a Gym and what exactly you should have to do in gym to be in shape:
1) If you are fresher then don’t do too much exercise on first two week. Normal cardio, running, cycling and cross running are more than sufficient. Avoid push-ups, pull-ups, parallel bar, sit-ups and machine on first two week as your body is rigid so it will take time to get flexible. If you will do the above mentioned exercise on 1st two week then you will get a severe pain which will demotivate you to go to gym. This is the main reason people will stop going gym.
2) First day if you will do exercise in gym then next day you will get pain but don’t discontinue the gym. Try to go to gym then after exercise you will feel less pain and slow and steady it will go off. Here only many people do the mistake and they will not go to gym for next day and pain will increase more which is unbearable and they don’t have guts to go to gym again.
3) After 2 weeks slowly try to include free hand exercise in your workout and after that come to the routine exercise. Never repeat the same exercise everyday otherwise you will get bore and again you will leave the gym.
4) Try to complete your gym within 5 days and 2 days take rest in a week. As per the golden rule 2 days sufficient for married man, 3-4 days are sufficient for normal person, maximum 5 days you should go to gym and 6-7 days are too much for a body. Within 1 week try to finish each part of a body then take rest. Taking rest is mandatory as during workout your tissue will get break so build up again body needs rest and then only you will get a nice shape.
5) Try to follow the routine exercise one day chest another day biceps then triceps, then legs, then shoulder, lattice etc...Before starting the gym do the stretching and warmup exercise then do the free hand and after that do your routine exercise and in the end do the workout for abs.
6) Don’t mix any exercise the day you are doing the workout for legs even the abs and cardio also.
7) The day you do lattice exercise on that day don’t do the abs exercise instead of that do exercise of back strengthening.
8) The day you do the exercises for biceps and triceps on that day don’t do wrist exercise. Do it on other day.
9) Back strengthening you can do on all the days as most of the exercise effect on your lower back.
10) Try to do the exercise with the partner as this help you to come regular to the gym and each exercise you can get support from partner and you can lift more weight with proper posture.
11) Always try to do the exercise in a right posture otherwise you will get a wrong body shape. Do the exercise with an appropriate weight .It’s not necessary to lift heavy weight rather than that posture is important. If you want the exercise for cuts then do with light weight as it will increase the no. of repetition of your exercise and you will get the cuts but if you want the mass then do with heavy weight as the no. of repetition will be less and but because of lifting heavy weight help you to increase the mass.
12) Only exercise is not sufficient. You should have to follow the proper diet. You have to avoid the oily food and try to have large no. of fruits and salads. You have to take the protein in the form of egg and chicken. Mutton is having high cholesterol so try not to have more. Don’t have the yellow part of egg as it’s not good for health. Never take heavy meals instead of that take 5-6 short meals which help you to reduce weight a lot and you will come into the shape. If you are a vegetarian then have paneer, beans, sprout etc.… for protein.
13) If you are planning to lose weight then don’t take rice and banana. Take only skim milk which is having zero FAT. Take lots of water which help to reduce weight. Generally a normal person should have to take 2 liter of water in a day but if you are doing gym you should have to take at least 3 liter of water as you are getting dehydrated during workout.
14) Eat anything two hours before gym and half an hour after gym. Try to have water only if you are actually thirsty during workout that to one or two sip not more than that. After your workout just relax yourself in Gym for 5 minutes then only leave .While going out after workout try to go with Jackets as your body is warm and outside its cold so there is chances you will get cold and cough. After workout take bath with warm water. Don’t use cold water otherwise again chances of cold and cough.
15) In any routine exercise do 5 type of exercises with 3 sets each are sufficient. Try to complete your exercise within 1 hour. It should not have to go more than that.
16) On your rest day if you want to do any exercise then you can go to park and do the brisk walking for 30 minutes.
17) Always keep towel while working out so that you can swipe your sweat.
18) Try not to take supplements as its causes lots of problem in near future.
19) Always do the exercise with proper sports shoe, t-shirt and track pant.
20) If you are lifting weights then in 1st set do with light weight and then increase the weights on 2nd and 3rd set.
21) Sometime if you are doing exercise but your muscles are not increasing then take the break of 15 days and again start the exercise. It will help you to increase muscle as all your broken tissue will get recover.
22) Generally many body builder are taking full body massage once in a week to enhance their muscles.
23) If you skipped the exercise for more than 15days then 1st one week do the cardio and mix exercise. Don’t start with your routine exercise. Mix exercise means you can do all body part exercise in a single day. In this you will not do any exercise for 3 set but you will do only 1 set and you will do multiple exercises. Few people only do cardio, free hand and abs for a week then go for routine exercise.
In the end I will tell you only one thing “Stay fit and look sexy”.
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