1. Consider a Personal Trainer: A onetime session with a personal trainer can do wonders for someone who is new to the fitness word. If you are unfamiliar with your gym and the equipment within, a personal trainer can give you a tour and teach you how to correctly use the machines. If you are new to weight training, a personal trainer can help you achieve proper form. A personal trainer can also work with you to determine the best way to accomplish your fitness goals.
2. Create a Routine: It is important to figure out a fitness routine that works for you. Some people choose to go to the gym at night while others choose to go early in the morning. Some people need a fitness class or personal trainer to stay motivated while others choose to train on their own. Always remember: motivation gets you started but habit keeps you going.
3. Don’t Forget to Hydrate: Hydration is always important but it becomes crucial when increasing physical activity. When you sweat, it is easy to become dehydrated. Be sure to drink plenty of water before, during, and after physical activity.
4. Increase Protein Intake: Protein is absolutely essential for muscle growth and development. It is especially important to increase protein intake after a workout. Be sure to consume 20-30g of protein within 30 minutes after a session. The most easily digested protein is generally the liquid variety, so you may wish to consider a protein powder supplement. Protein supplements can be mixed into delicious shakes, smoothies, and even baked goods. Many protein powders are made from whey, but there are also vegetarian protein powders available.
5. Perfect Your Form: When it comes to strength training, and even cardio, quality is better than quantity. If you run or lift with improper form, your chance of injury increases significantly. If you need help with your form, consider consulting a personal trainer or taking an exercise science class.
6. Hit the Gym 3x per Week: Some people think that you need to exercise everyday in order to see positive results. This is simply a myth. Hitting the gym for 30 minutes 3 times per week is the general recommendation by fitness professionals. Be sure to exercise a different muscle group each time and allow adequate rest in between sessions. Exercising the same muscle group multiple days in a row can cause serious and permanent damage.
7. Don’t Fear Carbohydrates: Carbohydrates (and fats) are an important source of energy. When exercising, some people choose to cut out certain nutrient groups to lose weight or tone more quickly. This will leave the athlete feeling fatigued and may potentially cause nutrient deficiencies and other associated health problems.
8. Consider All Natural Athletic Supplements: Many athletic supplements contain dangerous synthetic ingredients such as chemical stimulants and growth hormones. Luckily, there are safe alternatives. Popular all natural pre-workout supplements include BCAAs (branch chain amino acids), cordyceps sinensis (herb), and rhodiola rosea (herb).These all natural ingredients are proven safe and effective for boosting athletic performance. As mentioned before, you may also wish to supplement your diet with an all natural protein powder to increase protein intake. If you are looking to lose weight you can also go with high quality Pure Green Coffee Bean supplement, but just remember that there is no substitute for hard work and a solid diet.
9. Get Adequate Rest: As important as it is to exercise, it is equally important to rest. Make sure you are sleeping at least 8 hours per night. Do not exercise the same muscle group multiple days per week, and especially not multiple days in a row. Remember that it is entirely okay to take days off as long as you are working out at least 3 times per week.
10. Do a Variety of Exercises: Don’t get stuck in a rut! Try to use all of the equipment at your gym. For strength training, try using the machines as well as the free weights and dumb bell weights. For toning, try using both bands and cables. When it comes to cardio, you can use the treadmills, ellipticals, and bicycles in the gym as well as going for runs outside whenever the weather permits. When it comes to your workouts, variety is the key to seeing results.