Gym Beginners

If you are a newcomer or a beginner in the gym. You are setting some goals in mind when you take first step in the gym. You don’t know how to use equipment’s, how to lose weight and how to gain the muscles?

               If you are beginner in the gym and gym will provide a facility of personal trainer. I will recommend that avail this facility. This will provide a benefit for longer time. If you don’t afford personal trainer, don’t worry about that’s. here we will explain some guidelines that will be helpful to you for achieving their goals.

               First, we will discuss the diet:

·        You will drink 8 – 10 glass of water every day. They take your body hydrated. Dehydration can make you a weak and you do not perform well in the gym.

·        Eat balanced meal with equal portions of complex carbohydrate and protein

Before we will discuss the exercises, you will perform in the gym, you will avoid some common mistakes that are taken by beginners.

·        Not take heavy weight too soon. Take a weight according to your strength that you will done the exercise with proper form.

·        You will not be done reps quickly, lifting weight in a slow and controlled manner that feel the tension in your muscle.

·        Resting period between the sets will not long enough. You will rest 30 to 90 seconds between the sets.

After avoiding these mistakes, we will discuss some exercise you will perform in the gym.

·        Do cardio: 10 to 15 minutes.

·        Butterfly: they target your chest muscle. Do 3 sets of 10 reps in each set.

·        Bicep curl: target your bicep. Do 3 sets of 10 reps in each set

·        Triceps push down: target your triceps. Do 3 sets of 10 reps in each set

·        Shoulder press: target your shoulder muscle. Do 3 sets of 10 reps in each set

·        Wide grip Lat pull down: targets your back muscle. Do 3 sets of 10 reps in each set

·        Do crunches: target your abs. Do 2 to 4 sets of 20 reps

·        Leg press: target your quads muscle. Do 3 sets of 10 reps in each set

First two week you will perform these exercises with proper diet.