Summer is approaching and wanted to be in shape

Starting in the gym

I remember when I first went to the gym, it was a sea of doubt. I was embarrassed because I knew what I'd find there, and I remember I signed up with a friend to go two at a time, that way seemed to be easier.

For this reason, now I wanted to write this post to clear the doubts of the people who want to join one but do not because you are embarrassed or because they think they will not be able to take a pace or routine exercises design you will be too hard for her.

health Artical :by Noman Waqas

1. Talk to your coach without shame

Once you've changed in the vesturario and leave the weight room and cardio, you can feel really lost.

You should know who the coach there on the spot in the room, close to him and tell him you're new and you want a routine to lose weight (or whatever you see fit). It is very common that coaches have many people and different shifts and do not know who is new, so come to one of them if you want me advice.

Depending on the gym, you try in one way or another. Many of them are limited to give a paltry photocopy where there are several exercises, but others make you study your body fat, you write a routine hand, etc. What they do is explain how all the exercises are done as you progress in the routine so that you do it correctly and not injury.

Make it clear that, by the experience that I have, many coaches (and here I might win some enemy to say what I will say) just have no idea what they are recommending, you can say that you are quite ignorant and knowledge in bodybuilding are very limited and everyone recommend it, even though everyone has different needs. Each person is different.

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2. The people focus on training

Here is a classic mistake by which almost all have gone, the fear of being watched and judged. Do not think that everyone will be watching you to see how you do such and such a year, or they will start to say something about you.

Unless rubbing the absurd (do not know, maybe get to do advanced exercises no idea and you look like a sick duck), people are concentrated on his own, do your exercises and just stop to look at other people.

Therefore, you should not burden you thinking you're going to stand out from the others and you will make a fool not go to the gym to compete.

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3. You'll find everything in the gym

I mean you're going to see a lot of people kind of training, and when I say everything is everything. For example you will find:

♦ Typical grosos gym that will be raising hundreds of kilos.

♦ Typical cock of gym kind of pseudoculturistas be created.

♦ Women are just going to walk on the treadmill.

♦ People older you notice going to the gym because the doctor told they have high cholesterol.

♦ kids who seem to go to the gym to lift or to talk to their friends, while occupying a machine for two hours.

♦ And, of course, people can see that is new and that goes with your routine in hand, looking at what period it's up and looking lost.

My recommendation is clear, you go at your own pace, get a headset with the music you like and forget about everything. When you go two or three times a gym will know exactly what you should do and what machines should go.

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4. You can not do anything to stop the pain

You should get you well on the head there is nothing to mitigate the pain. You'll feel it for several days, and the truth is that the beginning is very annoying. Additionally, you notice in places you thought you had muscles, and you will hurt until coughing. As time passes, you'll end up loving them, they are a sign that you've done well the exercises.

Therefore, forget to take water with sugar and similar remedies. The pain is due to muscle micro cracks, and only disappear when the body repair.

If you are also a rookie, this trouble will be even more painful, but quiet disappear in a few days.

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5. For basic objectives, best simple and cheap gyms.

This is something that I would like and make it clear, because that way you'll save headaches and money.

For what we want, we need gyms where thousands of kinds of things which we know pronounce true and that has thousands of different machines to exercise until the eyelids.

Actually, we just want a gym where there are two things:

A fitness room, well stocked bar, discs and dumbbells, which is what we will use in the future (and some assisted machine for the first few weeks).

A cardio room with basic things like treadmill and bike.

Why you want chimichurri-pump classes and super mortal combat fitness if you know in the end you will not go? I'm not saying they are not good for weight loss, but in 99% of cases did not take them and paid for it. If you want to supplement the exercise you do in the gym with someone else, be sure that you recommend some really worthwhile.

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6. You do not have to go every day to do many hours

This is also an important point that should be clear.

I understand that when you start something new, you promise yourself to go every day for several hours, and perhaps something to fulfill the first two days, but know that it is counterproductive for you and your goals.

The reality is that you go to the gym as much as 4 or 5 days a week to start and do not exceed the half hour of exercise every day.

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7. Basic equipment

You simply need:

♦ A towel, essential to dry the sweat and put it on the exercise machines.

♦ bottled water, although there is usually dispenser.

♦ Comfortable clothing.

♦ Something for music, also a must if you want to avoid hearing certain absurd conversations or to avoid wasting time.

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Summarizing

If you are a novice person in the gym, you should not burden you and think that everyone will be watching you to see if you do this or that exercise, and do not think you're going to stand out from the others because you'll find everything. In short, pass not ashamed of being a rookie because we've all been there and it is normal in the world.

As the days go by, you will gain more and more confidence in yourself and do it all without help and advice. It will be a routine that you begin to do almost automatically and gradually you will become familiar with the environment and the execution of the exercises.

You nervous or ashamed of your appearance is something that has happened to us all, but that is as normal as breathing. Like I said, just you give importance to all this and go conveniently exercising. When you are a person with some experience, try to help people who are starting as you can, without hovering, and they appreciate your gesture.

Myths

Common mistakes when starting the gym

1. Carrying too much weight

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I see it every day and think, "that boy from going back," when I see a beginner doing biceps bar.

Many novice loaded discs and discs trying to impress their peers or who see them. It is a mistake and I would say we've all been through it. The truth is that when you select an excessive kilaje your technical absent. Thus, not only did not impress anyone, but you do ridicule.

And worst of all, you're not working the muscle you intend. If you are a newcomer to the world of weightlifting, you just can not "cheat". If you do not hurt yourself that way today, then tomorrow, and if not past, but you'll end up entering the ranks of the club "look-how-weight-up-look-like-me-Hernio".

Focus on what you're doing. Here there are no prizes to lift more weight. Surely you do not wrote down the gym poque your goal is to become a weightlifter, but because you wanted to get muscle size. The technique is everything when it comes to grow.

Conclusion: Excessive = useless to grow + injury risk weight.

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2. Lift little weight

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This phenomenon is also quite given. It usually happens when rookie takes about a month training, you are comfortable with the exercises and weight and your technique is correct. Okay, but once you know the execution of the exercises, you should choose a weight that allows you to make eight to twelve repetitions. If you can make 25 is that you are working with very little weight, insufficient to stimulate muscle growth.

Ideally, you should suffer from the fifth repetition and pray in the last two to complete. While respecting the art. The important thing is to work with a weight that will require a great effort, no matter the number of kilos.

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3. Train in large groups

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Sometimes I see groups of up to 4 beginners. None of the 4 largest ever will, unless dissolve this very large group. These situations are breeding grounds to occur:

- Loose Training: Due to time between series and time for distractions.

- Injuries: For novices heavy lifting seems that he is everything and more if they observe their friends. Above they are encouraged to continue doing the exercises on the edge of the lesion. They know that no growth without style.

If you are four, divide into two groups of two. It's good to train with a partner, but not with all your rock.

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4. Do not ask for help

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Some exercises such as bench press, require an external control. If you do not have anyone behind you keep an eye or not you will strive to the maximum, or you'll be in the bar at the neck. We do not want that to happen.

It is not someone do average exercise for you, but in a timely help for one or two fingers to pull it slightly.

Sometimes I have been led to believe rookies was helping them complete their reps but did alone. My fingers were half a centimeter below the bar.

Knowing that the weights are not going to fall on your head you free of this concern and allows you to focus on your real goal: lifting.

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Over-training

Myths

Overtraining occurs because the muscles do not recover between sessions. This is due to excessive training, insufficient food or incorrect, or by lack of rest.

Bodybuilding is based on training each muscle once or twice a week, eat well and get enough rest. This simple formula provides the results you want.

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Skipping series or repetitions

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"I leave the last" is a common thought in many novice wanting to leave. There are days when you get to the gym and find yourself saying, "I do not know I'm here." We all have days like that. If you feel discouraged or without power, he decides from the beginning of the session on an exercise less, for example, three instead of four. That will return the mood. It works less exercise, but with less intensity. Remember, worth more a series led to failure at half four.

If your problem goes beyond and you feel unable to train forward, go. Or do some bike, if you like. Nobody forces you to be there suffering. It is best to leave the gym and return to the fray with renewed energy.

Try to identify the problem, such as lack of sleep, food, boredom, etc. Maybe you find yourself over-trained.

If your excuse is that you skip rush series, begins superset (do two different exercises without rest in between) from the beginning of the session. You will add intensity and end up before. But not overdo this technique or you'll run out eventually.

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Be ashamed

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Many errors are caused by this. You need not lift more weight than you can reasonably handle. Nobody cares kilaje you use and also have started all around. Ejecutanto ridicule becomes bad light weight lifting exercise. Make your series well and grow.

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Lack of humility

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Sometimes it is impossible to correct to beginners. They are on the verge of injury, but do not care. And if you ignore, usually appears an expression of disappointment on their faces to see that with proper technique can handle less kilos.

Do not look at the kilos and look at the congestion caused by exercise. This should be more satisfactory. To perform it correctly you should notice a lot more muscle work. This will grow and not rocking and inertia. The weight should you move your muscles.

When someone largest try to correct you probably think you do for your own good. He gives really matter if you back parts, just trying to help.

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Obsess

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Clearly, if you do not take seriously, you not grow. But do not let it become an obsession. Train strong, eat well, rest and ... do other things! All big guys I've met have proved outgoing and cheerful. Tomato bodybuilding as a hobby, not an obligation. "There are worse prisons that we built ourselves."

Myths

Distracted

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The rest between sets should be one to two minutes.

One is fine for small muscles such as the biceps, quadriceps and two or chest. Do not let anything distract you and do not spend more time talking than training.

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Bad manners

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There is a kind of secret code in the gym novice (and unfortunately some veterans) know:

- Before changing the weight of a bar, make sure it is free. Maybe the guy who was just using the bathroom. If your glove and towel still at the bar or device, do not hesitate: come back.

- If you ask me something, like how many are left me, while I'm up, I've fucked the series. In addition to the distraction, you are creating a risk of injury. Wait till the end (safe distance) and asks what you want.

- Leave everything as you found it, neither better nor worse. Nothing more anger than a 15kg bar on one side and nothing on the other.

- Do not hog the appliances that are comfortable. Use them, but do not stay there to live.

- It is a sign of good manners to ask someone if you want to take turns if you look interested in using the same material.

- Let the cell at the box office. I hate to see someone writing sms on the bench.

- Do not you plant a half hour before the wardrobe mirror. Some just want our hair.

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Well, after learning the basics, we are ready to start, but surely stepping on the gym we'll be listening to hundreds of myths, let's review some of them:

The more you sweat, the more fat is burned and removed

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FALSE. With perspiration only it is being removed body fluid as a result of moderately intense aerobic activity. That liquid is recovered when it becomes to ingest food or water containing it.

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The warm up is essential

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TRUE. For any type of exercise is needed predispose muscles to work. This prevents possible muscle, joint and tendon injuries. The ideal preheating is to perform movements similar to those that will be done during training. It is also advisable to double the repetitions which include the subsequent year, but with half the weight if it is an activity overload. If aerobics, you can preheat on the treadmill or on the stationary bike for 15 minutes.

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Not to drink water during exercise

Myths

FALSE. Ideal for any athlete is to stay hydrated. To do so drink water before, during and after sports. While it is advisable to consume sports drinks with a healthy dose of minerals, with enough water to stay hydrated. The important thing is not to wait until you are thirsty to drink and do it in small sips to keep your mouth moist.

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The exercise is well done when the area hurts you work

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TRUE. The worked muscle area should feel a pain specialists call "training" and not a pain of injury, too intense and that impedes mobility. Training pain may appear at 24, 48 or 72 hours, depending on the worked area. Goes away and as training progresses it becomes increasingly rare. It is beneficial because it indicates that the athlete has reached the limit.

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Should not exercise in the sun

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TRUE. Physical exertion when working in the sun is unconscionable and also burns and heatstroke, can cause the body to decompensate. But if you are preparing to run a marathon or any other outdoor sport, training should be under the same requirements and climatic conditions the competition.

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It's the same three hours of exercise a day an hour for three days a week

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FALSE. Should train as little as possible, but the most intense we can to get results. The ideal is to do no less than 20 minutes and not more than an hour for three days a week, especially for beginners, and distribute the exercises during the week so that the body gets used and the work is not lost due to lack of record.

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Elongation is necessary to avoid injury

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TRUE. Stretch the muscles before, during and after the training ended. Otherwise a higher concentration of lactic acid, resulting in muscle pain called "stiffness" by causing the stinging sensation occurs.

Myths

There are more recommended schedules for exercise

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TRUE. Any time is good to develop some physical activity, but the best time is at night. The rationale is that in this time the body has assimilated all the nutrients consumed throughout the day and, therefore, a higher concentration of energy.

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Since its start exercising and burn fat

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FALSE. They start to burn fat after 20 minutes they started with a moderately intense and sustained activity. It is from this period that the body begins to take fat deposits to transform them into energy.

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You must be in athleticism to start a gym.

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FALSE. Ideally be completely out of state, because in these conditions the noticeable progress faster and that encourages further training in progressive and gradually. The problem exists for an athlete who has been abandoned and different training issues, and want to pick up with the same intensity as when you left.

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To lose the belly to do crunches.

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FALSE. The work is located just make the muscles of the abdomen affirm and toning, but not reduced. To decrease the volume of the belly to do aerobic exercises that burn fat. The ideal is to combine both years.

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People with spinal problems can practice resistance exercise.

Myths

TRUE. They can do so if they are well led by a coach and under strict surveillance. Otherwise they can aggravate your condition.

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Eat candy before training provides more energy.

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FALSE. Sugar confectionery containing any delay or other product about 45 minutes to become fuel for the body. Many athletes eat candy to avoid possible low pressure during practice, when they should consult a doctor before this type of imbalance.

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Commercial consume protein helps build body mass.

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TRUE. A person who is not fed properly or not gain muscle strength. A person needs between 1 and 1.5 gs of protein per kilo of body weight, which is usually covered with the daily diet. But an athlete, especially the bodybuilder who has a higher body mass and weight, requires a plus of these substances, to be provided through supplements. In this case there is no risk, but if a person does not follow a demanding workout without consuming commercial protein your body requires, you may suffer from gout and other joint diseases.

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Anabolic consumption is harmful to health.

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FALSE. Anabolic It's called food that give the body more energy than it used during the field yourself, as is the banana. If these foods are consumed there is no risk, but in the case of anabolic steroids. The Substance abuse disrupts the normal production of hormones, causing unwanted as reduced sperm production and shrinking of the testicles (testicular atrophy), baldness and breast development (gynecomastia) in men changes. In the female body anabolic steroids cause masculinization (body hair, deeper voice, etc).

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MEETING THE CHALLENGE

Champions are not only physically strong and skilled, also have mental strength and the right attitude to achieve what they propose.

Anyone can go to the gym and "doing" 4 sets of squats, but a set for us and a set for the typical teenager who lives to wait on weekends and a few drinks at the bar is something else entirely. The intensity defined immensity.

Summer is approaching and wanted to be in shape? Log!

A mental state of consciousness and self-confidence must be achieved before transcending the limits imposed by our physical body. Mental approach to physical improvement is still put on the back burner and we have to start changing that to get to the battlefield as prepared as possible, it is a war against yourself in principle and they will until the end. Remember: The body is only as strong as the mind allows so.

Do not care how good your training plan or how many calories you've decided to eat a day, if your head is not ready when you go to the gym to train, then you are wasting your valuable time. Doubt your own abilities, fear and unwillingness are three signs that through history have been characteristic of a weak mentality. We all have the ability to overcome these psychological constraints and reap the benefits of any new workout plan or diet can provide.

Myths

Confidence in yourself ease your way to glory, believe in yourself and what your body is capable of. Many people spend their time and lives worrying about what others say or might say about them, worry about what everyone else thinks without knowing that ultimately not be remembered. You inspire yourself, you can not simply seek inspiration in others and say "I'd like to be that person," your thoughts and actions focused on being the best you can be. If you face adversity, stand firm. As a soldier about to go into battle displayed the victory and prepare to tear it with your hands.

Many times we make use excuses like "I've had a hard day at work, should train it easy today" or "my shoulder hurts, I should wait until tomorrow to train" if physically you're going to train, you better also invite your mind to this event, there is no reward in leaving the gym means having trained and then go home.

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Our next step will be to build our mind

Abs are not made or kitchen or at the gym, are made in the mind, and you can bet that the same applies to any part of your physique.

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Your mind is the most powerful tool and your success in any aspect of life depends on this, learn to use it is essential to achieve what you propose. We open here a new chapter in which we will give to the mind the importance it deserves.

In your mind is the key to happiness and satisfaction, but when you feel discouraged and frustrated, your brain can become your worst enemy. A bad day at work or university do you get home to eat all things that are in your way as you seek your corner in bed or sofa to watch tv and shake off stress? Or maybe a few nochesitas of trasnocho make your desire to go to the gym completely disappear? It is easy to blame the life of your circumstances, but honest, fault status is not life, it's all yours.

Some strong words right? We are not blaming you, if you're like most people you're already good at doing it for yourself. We try to show that things do not have to be that way, do not let circumstances dominate your life, you are the one who must take control and manage the circumstances, if you have a problem you have to do something about it, not admit that weakness in your mind develops. Think of your mind as the most important muscle you have, if you train properly you will be able to respond to new challenges, if you run away from every problem that comes and let it done weak, will become your worst enemy.

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Where do I start?

Actually everyone can start a different place, the important thing is to improve and be the best version of yourself with each passing day, no matter the "limitations" we all have, but that should not stop us, on the contrary should motivate to move forward with the always high look and pursuing what we love.

What you're doing right now is the most important thing.

Every action you perform to meet your goals is important, but must ensure that every step you take is as important, and when we say everything, we mean everything. If you're talking about your physical then every training session is the most important of all, while you realize all you have to worry about is to give all possible importance. The shake after training is the most important of all, and in that vein all you do is the most important of all, once you've done is done, if you did it right or did wrong no longer account only delivers all what comes.

Facing failure with head high.

Do not let fear paralyze you or frustration, failure once the best you can do is get up, look in detail the situation and rescue the experience necessary to not fall back on the same way teachings. None of us likes to fail, but many things worthwhile in life require certain risks and is likely to fall on the way, so just get up, wipe a little and move on.

Do not let others choose your goals.

It's okay if you ask advice from others about what tennis will look better or what electronic device should I buy, but when it comes to the really important things like your fitness goals takes the opinions of others for what they are: reviews they are not specific to you.

There is always more.

There will always be opportunities to do better, no matter how much you've accomplished in the past, it is always possible to improve. Planning your workouts, rest periods, the type of food following the training, the hours you devote to sleep, sleep quality. There is always something more you can do to improve your efforts and achieve better results.

Calla doubt yourself.

Sometimes, no matter how strong your music sound through headphones or other noise made by lifting weights, you begin to hear a voice that asks you, what are you doing trying to lift 120 kg in flat chest, you crazy? or do you really think you can do cardio after the heavy training? Do not be overcome by that voice, that's not you. You are the one who decides what is and what is not, if it ever occurs to you let doubt come into your head, make sure it is why not ?, Why not try and see what happens? Why not make my dreams come true?

The role of victim of circumstances left us ill at all, build a strong mindset is key to stop being victims and take control of your life, no matter your purpose, a strong mentality will be most useful to comply tool that will you propose.

Do you feel that life every day gives you enough reasons why you will not achieve your goals?

Then you need to learn to control your mind and your thoughts, when you succeed you will realize that there is no challenge in life that can stop you.

You understand, sometimes it seems that the world and even the universe itself is conspiring not to make your dreams come true, but to make them shatter. In those gray days we would get into bed, head to shelter us and not go out more, dear friend, let us confirm you that you are facing a mental barrier.

What do I do then?

If you ask around you all have a different one for you to be as amazing as they recipe, but the desire to do things and a good plan are not always sufficient. In the long run you're going to need is mental strength and self-control, and that dear friends is likely to have an advantage. In the gym you try to do your best even when you can not stand the pain? There's the proof! you are able to do things right, now you'll have to do it is allow these skills to permeate other aspects of your life.

It will not be easy but not impossible, it will take time and sacrifice but in the end, in the coming years are going to be able to get over to any challenge.