BEGINNERS

A Few Rules Of Lifting Etiquette

·         To start, always bring a towel and be kind enough to wipe off the machines, benches and equipment you use.

·         Be sure to rerack all the weight and replace all the dumbbells or barbells that are used.

·         Don't rest for extended periods of time on a machine that someone is waiting for; if possible, work in with them between sets. Most people are more than willing to share when asked nicely.

·         Finally, please leave your cell phone in your locker or car; nothing is more distracting than listening to another person's conversation unwillingly.

Common Mistakes To Avoid

·         Using too much weight, too soon; always start lower than your expected ability and work your way up that first workout. If your form suffers, you are swinging the weight, or using momentum, this indicates you may be using too much weight. Greater momentum increases the potential for injury and reduces the effectiveness to the muscle group being targeted.

·         Not using enough weight; always play it safe, but if you can perform 30 reps with a certain weight, it's likely time to increase it a bit. Tip: Increase the weight no more than about 5% at a time.

·         Moving through repetitions too quickly, going too fast; there is nothing gained by lifting weights fast. Some of the perks of lifting weight in a slow and controlled manner, include more total muscle tension and force produced, more muscle-fiber activation both slow and fast twitch fibers, and less tissue trauma. Remember, a joint is only as strong as the muscles that cross it; if you haven't lifted in a long time, or ever, be careful what you ask of your joints.

·         Not resting long enough, or resting far too long; both can be a workout killer. Tip: The recommended rest period is between 30-90 seconds, for overall fitness.

Beginner Weight/Strength Training Workout

1) Running, Treadmill. 1 set, 5-10 minutes.

2)Leg Press. 1 set, to failure.

3)Lying Leg Curls. 1 set, to failure.

4)Wide-Grip Lat Pulldown. 1 set, to failure.

5)Butterfly. 1 set, to failure.

6)Triceps Pushdown - Rope Attachment. 1 set, to failure.

7)Machine Bicep Curl.

8)Machine Shoulder (Military) Press.

What machines should a beginner use at the gym?

Here are the best beginner workout gym machines

·         The elliptical machine. Why: Low-impact full-body warm-up and cardio. 

·         The rowing machine. Why: Low-impact full-body warm-up and cardio. 

·         Chest press. Why: Strengthen chest, shoulders and triceps for pushing                  movements (push-ups, burpees, dips, etc.)

·         Lat pulldown. 

·         Seated leg press. 

·         Smith machine. 

·         Dip and chin assist.

How do you plan a workout routine for beginners?

Modify the workouts as needed to fit your fitness level and goals.

Day 1: 25-Minute Cardio.
Day 2: Basic Strength Training. Perform each exercise for 2 sets of 15 reps, resting 20 to 30 seconds between sets.
Day 3: Beginner Intervals Level 2.
Day 4: Basic Yoga.
Day 5: Basic Strength Training. ...
Day 6: 25-Minute Cardio.

What should a beginner do at the gym to lose weight?

Here are the 8 best exercises for weight loss.

1.   Walking. Walking is one of the best exercises for weight loss — and for good reason. ...

2.   Jogging or running. Jogging and running are great exercises to help you lose weight. ...

3.   Cycling. ...

4.   Weight training. ...

5.   Interval training. ...

6.   Swimming. ...

7.   Yoga. ...

8.   Pilates.

What do I wear to gym?

Steps

·         Choose a lightweight t-shirt or sweatshirt. Wear a breathable material like cotton or polyester. ...

·         Pick your bottoms. Wear something flexible, with an elastic waistband: gym shorts, sweatpants, track pants, or yoga pants. ...

·         Bring appropriate footwear.

Should I go to gym everyday?

It isn't bad to work out every day. Doing some form of physical activity each day is smart when you're trying to slim down. But if you want to lose weight, repeating the same workout mode, intensity, or duration day after day won't work. ... On the remaining days, mix in a cycling workout and a day of walk/run intervals.

How long should you workout at gym?

Assuming the strength training sessions last roughly 20 minutes each, that breaks down to about three hours of exercise a week. According to these recommendations, beginner exercisers should work up to three to four 40-minute gym sessions per week.

What should eat after workout?

Here are a few examples of quick and easy meals to eat after your workout:

1.   Grilled chicken with roasted vegetables.

2.   Egg omelet with avocado spread on toast.

3.   Salmon with sweet potato.

4.   Tuna salad sandwich on whole grain bread.

5.   Tuna and crackers.

6.   Oatmeal, whey protein, banana and almonds.

7.   Cottage cheese and fruits.

What are the 5 basic strength training exercises?

Incorporate each of these exercises into your strength training routine twice a week for optimal results.

1.   Bench Press. Barbell Incline Bench Press. The Bench Press is an extremely important upper body exercise. ...

2.   Pull Ups. Pull Ups. ...

3.   Squats. Front Squats. ...

4.   Dips. Weighted Tricep Dips. ...

5.   Deadlifts. Barbell Deadlift.

How soon do you see results from gym?

Surely you've wondered when you will start seeing the results of your workouts: Generally you can expect to notice results after two weeks. Your posture will improve and you'll feel more muscle tone. It takes three to four months for the muscles to grow.

How soon do you see results from gym?

Surely you've wondered when you will start seeing the results of your workouts: Generally you can expect to notice results after two weeks. Your posture will improve and you'll feel more muscle tone. It takes three to four months for the muscles to grow.

Should you exercise on an empty stomach?

When it's all said and done, eating before a workout can actually increase your metabolism in the long run. In short, yes, it's feasible to work out on an empty stomach and get by just fine. Some people prefer it because they feel lighter, are more alert, and experience increased focus.

Is Gym good for gaining weight?

Just as exercise can help people lose weight, it can also help others gain weight in a healthy way. You may want to gain weight to build muscle or if you're underweight, which means you weigh less than is healthy for your height. ... Regular exercise is one of the most important steps to bulk up.