Success in the gym, as in all aspects of life, comes with an understanding of the fundamental basics. Now it’s fashionable to try something new, exotic, unusual, but all the techniques of work have long been invented. We invite you to familiarize yourself with the basic principles for beginners, which are applicable in many sports. Do not waste time discussing “this cool new sports supplement”, do not bother with exquisite Nutrition plans. Just follow these six truths and you will get the result.
- Focus only on the long term
Most people train by keeping short-term goals in their heads. This is not exactly the right approach. Do you understand the difference between short-term and long-term?
your goal is not to lose / gain 10 kg in three months. Your goal is to restore and try to maintain your health throughout your life.
your goal is not 150 kg in the bench press. Your goal is to become the guy who never misses a workout.
your goal is not to sacrifice everything for the best result in the spring. Your goal is to become more sporty next year. And even more sporty in a year.
avoid thinking about short-term results. Look at things wider and all these intermediate outcomes will come by themselves.
Important Point: stop behaving as if a healthy lifestyle was something exceptional. You can go to exercise regularly. That’s normal. She’s not a victim. Is not an obligation. That’s normal.
Focusing on the long term, you will notice positive changes as you go. Seeing these results, you will realize that everything is fine.
- You need a training schedule
Many people do it irregularly, because they try to think about what not to think at all. When should I come to the room next time? Here are the typical reflections of the modern spoiled man:
will I have enough motivation to train when I come home after work?
will I have enough free time to practice today?
do I have enough willpower to get up early, have time to do everything and leave time for the room?
It turns out that in our time, workouts need to be motivated and inspired. How about you stop considering sports as something that stands out in everyday life and make it part of life, part of your plan for the day? Make a training plan and follow it. This is a very important point that distinguishes a beginner from a professional. This distinguishes a person who seriously approaches things from a snowdrop who comes to the hall a few times before the beach season.
Many of those who attend the gym do it three times a week. This is enough. I will therefore go into the chamber on Tuesday, Thursday and Saturday. At 19 H. Saturday you can and early. Here’s my schedule. Now I do not need to think about choosing a day for training. I’m not sitting and waiting for a surge of motivation. I have everything planned, and visits to the simulator are inscribed in the plan for the day. Just as you take into account the travel time between work and work. It’s very simple and there is nothing special here.
The training schedule becomes even more important when difficult periods begin in life. It happens to everyone, it is part of our being. You may need to skip a workout. The schedule will remind you of the next missed workout. Without a schedule, you can wake up knowing that you have not been in the room for four weeks.
The quirks of life can derail. This happens even with world-class professional athletes. The main thing is that they return to training anyway. Did you miss Thursday’s class because of work? According to the schedule, the next workout is Saturday. I’ll see you in the room.
With a calendar, you will be the only one managing your life, and not the abstract level of your motivation.
- Focus on the basic exercises
Too often in the hall there are people of “modest” physique who try to pump the outer head of the biceps in isolation in the absence of the biceps as such. Something from this can come out, but in general (and especially for beginners) there is a simple truth: it is necessary to focus on the most complex basic exercises, involving as many muscle groups as possible. Push-up and push-up are not only revealing exercises and the only exercises of modern weightlifting (before 73 year there was still a bench press). The whole body is working on it. Doing at least these two exercises, you will achieve incredible results.
As a basis, you can advise such exercises:
bench press
deadlifts
squats with dumbbells
push
jerk
sweater
soil pumps
push-UPS on the uneven bars
twisting on the press
As an option, this set can be supplemented with a few slightly more specific options, but you need to remember the main thing: exotic isolated exercises do when a good foundation is already formed, there is muscle mass and it is necessary to give it a more correct and aesthetic appearance. Read again the example above on the biceps.
- Hurry – people laugh
For many people, “exercising well” means either very intense training, or subsequent muscle pain, or training for failure.
This could be commendable. Desire and ambition in sports-just wonderful, but to begin with it will be useful to create a certain Foundation, a foundation.
Almost everyone in the room seeks to reach weight limits as quickly as possible, and this is a very big mistake. At the initial level, you need to give your body time to get used to new activities, learn to cope with the gradually increasing loads. Accelerate a little and you will not get any injuries and pain.
Failure training is a good way to exhaust yourself, but do not build a solid foundation at first. At the end of each workout (and each exercise), you need to leave the strength for a few more repetitions, focusing on a gradual but stable progression.
This principle works in any exercise. For example, you do a dumbbell lift on your biceps. At the first workout, you need to gain very little weight. Master with the exercise, adjust the technique. With light weight, it is easier to do. Next week, slightly increase the weight. You will always be easy and this is normal. Your muscles, joints and ligaments will thank you again. It’s been a few weeks now and you are still lifting weights with which you have no difficulty. All this time you are increasing your potential. And in one of the weeks you feel that the growing weight on the bar was given to you hard, but you confidently managed it — this is at the expense of the accumulated potential. And you have a margin of safety and strength to progress further, after all, you were not engaged until failure (that is, you could do more repetitions).
- Progressive weekly Progression
This must be emphasized. People regularly go to the hall, do the same exercises with the same weight and do not feel any gain in strength. There are runners who do daily races on the same distance, but do not achieve success in losing fat mass.
Explaining the essence of this error can be a simple thought experiment. You’re in a quiet room. Suddenly the fan turns on. It’s quite noisy and this sound irritates you tremendously. But time passes, and the seemingly so catchy and loud sound is already perceived as a background noise. You practically stopped noticing it. Your brain concluded “” apparently, this is normal for a given environment. So I won’t pay much attention to it.»
In the case of training, the same thing happens. You ran 2 km. then another 2 km. and another 2 km. the body believes that such a load is the norm, and adapts to it, and quickly enough. In the simplified model, that is, without taking into account the factor of change in Nutrition, the disappearance of the dynamics of physical activity leads to the stabilization of body weight and strength indicators.
Want to see the progress every week? Make progress in your workouts every week. There are many options, but the rule is one: gradually increase the load. You will not be able to add 10 kg per week to the bar for a long time. Your potential will not live up to your impatience. At the same time, progress is not only ensured by increasing the working weight. You can increase the number of repetitions or approaches. You can reduce the rest time. There are many options — Google will tell you.
- Keep a workout diary
What can be counted can be controlled. How will you comply with the previous rule if you can not remember the indicators of the previous training?
Fitness and health 