1. Practice with the program
You need to have your own workout plan for exercise first, but unfortunately, in the clubs, people who do not have the qualifications start running. It should be noted that having several years of experience at the club does not in any way endorse one’s ability to plan for you. Be sure to get a program instructor who, along with experience, also has academic education.
The other person’s app is not for you! Body condition, age, gender, and many other factors are effective in setting the schedule. If you don’t get a personal plan from an experienced person, don’t expect a good result either!
On the other hand, some of the outdated content that still exists in our minds are no longer approved, and only those who are experienced and up-to-date educators consider it. Today, for example, it has been shown that topical abdominal exercises do not help reduce fat in this area locally.
2. Start with light weights and progress gradually
If you start weightlifting in the first few sessions, you will have such pain that you will probably quit the sport altogether. This is your luck! It can also cause you severe injuries. Of course this applies to all disciplines, but the gym is the pride of the young athlete !!
Pay no attention to the looks of those around you, professionals will realize that a newbie like you will gain light weight. Start with light weights and increase them gradually. You can even practice with an empty rod!
3. Don’t practice every day
Practice for beginners is usually recommended 4 days a week. If you practice more, not only will you not improve, but you may get worse.
Your body needs rest and recovery to grow after training. So give your body a chance to rebuild itself.
Also, do not do more than one hour of bodybuilding exercise per session.
4. Don’t forget the mix exercises
Don’t forget the basic exercises that involve several muscles. While some of these exercises may be risky for beginners who are not familiar with the proper principles of exercise, safety exercises are also among those that are right for you. However, if you plan on being a good coach, this will definitely be the thing for you.
5. Learn how to perform the movements correctly
If you look among the people who suffer from articular problems, you will definitely find some who have been through this bodybuilding exercise this day. Especially problems like the lumbar disc! You may even hurt your surroundings (Ever had a club weight on your feet? !!)
Avoid the dangers that lie ahead of you by learning the proper form of movement and executing them under the coach.
In the meantime, do not rush to make the move. First, practice very slowly and with the right focus. Strap on a seat belt to perform exercises that are performed in a standing position and are likely to be pushed to the waist (such as front arm, squat and shoulder press).
6. Have a meal plan
In short, we will explain why your goals in bodybuilding will not be achieved without a proper diet. You may have heard, of course, that 70% of the pathways are nutritional-dependent and 30% workout.
You need to get more calories than normal to increase muscle mass or endurance. Your muscles are damaged when you are under high pressure. Then they try to make themselves stronger than before in the reconstruction.
These complex processes that take place in the muscle require energy, but it can be difficult to maintain if your calories are too high, stored in the form of fat beneath the skin or between your muscles, and reduce the beauty of your muscles, or They will even make you obese!
Each of the macronutrients, protein, carbohydrates and fats, are important in your diet.
Carbohydrates are essential for athletes; your common fuel is carbohydrates, and protein also helps maintain muscle mass and volume, in fact, protein increases your weight with muscle gain. Fats are also effective in different processes.
It is important to know how much, how much, and when to consume each of these nutrients. What seems to be done only by nutritionists.
A sports nutrition program is one of the most important bodybuilding issues. Much of the efficiency of bodybuilding exercises is based on an athlete’s diet
You will need a proper nutrition plan from whatever you are. Whether a professional athlete, a person who wants to lose weight or someone who has tried many ways to gain weight and muscle.
7. Increase your meals
Your cells need energy regularly to grow, you should not let them go hungry. So instead of eating 3 meals, divide all your daily meals into 5 meals or more.
8. Rest well.
We’ve already talked about the importance of sleep in muscle building and other effects of sleep. If you sleep well you will have good energy during exercise.
Anabolic hormones are secreted into deep, long sleep, so it is best to sleep about 7-8 hours at night. It is also important to sleep early.
9. Don’t forget to consume fruits and vegetables
Although we talked about diet and its importance, we need to emphasize more on fruits and vegetables, because most bodybuilders just immerse themselves in protein products and ignore the importance of fruits and vegetables.
Fruits and vegetables give you vitamins and minerals. Soybeans, beans and some vegetables can also be good sources of protein. Fruits are also a good source of energy for athletes.
10. You are an athlete so live like an athlete
With a healthy lifestyle, after a while you will feel true peace and joy