The number of people choosing a healthy lifestyle is on the rise. To look better and feel fit, many choose to go to the gym. But as with any matter, it has to be addressed consciously. Just like how how much money you could make at online casino South Africa needs to be addressed.
Now we will show you some gym facts to help you make your workouts more effective, useful, and enjoyable. At the end of the article, you will find some bonuses that will possibly motivate you to do sports.
1. You will have to wait quite a long time for a tangible result
It is not worth expecting quick results when going to the gym. People who surely want to lose weight for summer or New Year will fail in just two months. Of course, it all depends on the initial characteristics of the body, weight, and also age. In any case, you will be able to notice the first results of the training in approximately 2 or 3 months. Others will see positive changes in their body after 6 months. In addition, it is important to understand that the key to success is consistency, the incidence of training, and proper nutrition.
There won’t be much efficiency from having two strong workouts a week. You can achieve good results by having 3 strength and 2 cardiovascular workouts a week. In addition, it is not mandatory to spend 5 days a week in the gym. A regular walk can be a perfect cardiovascular workout.
2. The desired result will not always be achieved
If the image of the perfect figure has formed in your mind and you want to achieve such a result with the help of the gym, then you have to be prepared for the fact that you may not succeed. First of all, it is worth taking into account the genetic data of each person and the peculiarities of their complexion. Some naturally have muscles that grow better, others have a faster metabolism. In addition, many professional athletes and gym trainers use special devices to achieve the desired figure.
An unattainable goal and taking into account the particular characteristics of your body, you could not only lose motivation but also obtain a not very harmonious figure. To set a goal correctly, you have to evaluate your possibilities and limitations and, at the same time, try to achieve a good form considering your basic characteristics.
3. Normally, it is enough to have 5 to 7 classes with a coach
Coaches love to say that anyone needs a personal training program and that you cannot create it independently. This is not like this. Of course, you need a coach to teach you the execution technique. Normally 5 classes are enough. Later, you can exercise independently. You will be able to take lessons with another trainer after approximately a month and a half to ensure that you are doing everything correctly and to answer all of your questions.
Objectively, you will no longer need a coach. Another reason is that classes with a coach force you to be more disciplined, but it is a matter of personal motivation.
4. Only basic exercises will help you get a good body
Trainers want to have clients around them for as long as possible, which is why they often ignore basic exercises and propose a multitude of isolating exercises for different muscle groups. But it is important to understand that it is precisely the basic exercises that help you achieve a good result. These exercises are the lunge, bench press, deadlift, squat, and elbow bend. The muscular corset is toned with the help of these exercises. At the same time, the basic exercises also have different effectiveness.
It’s critical to know which workouts your muscles respond to the best. For example, to develop the glutes, for some people squats are more suitable, for others, it is better to do lunges. Of course, isolation exercises are also important, in addition, it is more pleasant and interesting to perform them, but it is not worth limiting yourself only to them.
5. Generally, no dietary supplements are needed
Beginners new to the gym often believe in the magical effect of dietary supplements. Actually, if you have a fairly varied diet, are well-selected, and do not want to participate in the “Miss Bikini” contest, then you do not need food supplements. Even if your gym trainer persistently suggests protein or a fat-burning supplement, don’t back down. Maybe he just wants to earn extra money from you by recommending you a miracle product from the gym showcase.
You will not need a supplement to burn fat, since also without it you will lose weight. The correct diet accompanied by regular workouts, in the future, will give you a good figure without consuming nutritional supplements.
6. The gym will not completely guarantee you avoid cellulite
It seems that not everyone has realized that there are no cosmetics against cellulite. But there is also the ideology that regular sports activities help you to forget about this problem forever. However, this is not so.
Any training, strength, or cardiovascular, will not eliminate cellulite. Despite exercising and eating healthy at the same time, cellulite may remain. There is good news: if you constantly do sports and take care of your diet, then cellulite will manifest itself considerably less on your body.
7. To get a good abdomen, it is not necessary to exercise it frequently
In the gym, many people like to do sit-ups every workout, but that’s not really necessary. In addition, by performing certain exercises, on the contrary, you can expand your waist. If you want to have a good abdomen, it is not worth deliberately saturating it.
The abdominal muscles receive a good load during basic exercises. Squats and lunges work your muscles better than a standard crunch. Therefore, one abdominal workout a week will suffice.
8. You can’t get a good body with the help of Pilates, dance, and yoga alone.
The fact is that, to get a body with a nice relief, you need the muscles and these improve only with strength training. In addition, the muscles burn more calories, since a lot of energy is used in their nutrition and maintenance.
Group classes, such as Pilates, dance, and yoga, are a nice side activity along with the gym, but not a complete replacement. If your goal is to just lose a few extra pounds and get in a good mood, then don’t forget about strength training.
9. Women need to do more barbell squats and restless time after each run
Male and female workouts are different. The key to successful women’s workouts is doing more barbell squats and reps with a short rest period. Given the nature, women cannot train until the rejection of the muscles, since there is an internal motivation not to hurt themselves. Therefore, women need to press the muscles several times and not use a large weight. In addition, for women, it is sufficient to rest between 30 and 40 seconds between each barbell squat, unlike men who need to regain their strength after heavyweights.
10. It is forbidden to train a lot and eat little
The calorie deficit is necessary if you want to lose weight. However, it is important not to go to the extreme. If you are going to exercise a lot in the gym and at the same time eat little, then your body will respond with a slowed metabolism and will switch to energy-saving mode. That is why it is not worth training hard every day and reducing your calorie intake considerably, otherwise, you and your body will be exhausted.
When the body is overworked, it becomes stressed, which leads to weight gain. If you want to lose weight, wait for 1 to 2 hours after strength exercise before eating.
11. Cardio training has to be well thought out
Cardiovascular exercise is a complete type of training. During cardio sessions, you train the respiratory system, increase endurance and burn fat. If you have allocated a separate cardio day, then remember that the fat-burning process kicks in only after 40 minutes of activity. That is, in total, you will need to spend more than an hour on the treadmill or elliptical. If you complete the cardiovascular exercise after strength training, you will start burning fat from the first minute and only 20 minutes will be enough.
When doing cardiovascular exercises, control your heart rate. It must remain at certain levels. So if the pulse does not reach the lower range of the recommended heart rate, you will get a completely weak result. And if the pulse is higher than the upper limit, you risk having problems with your health.
12. You can have a good figure without going to the gym
If you have an innate good physique, don’t abuse junk food and alcohol, then you can get a good figure independently without a gym. The main thing is to exercise constantly. Continuity is 90 percent of success. If you are going to exercise at home a few times a week, walk and eat a healthy diet, then success is guaranteed.
We have all been newbies at one time
Many people, both men, and women, although in the case of women it happens more frequently, are embarrassed when it comes to starting to routinely go to the gym. Sometimes it happens that we feel observed or pointed out by the rest of the people who train in the gym.
What you have to do is not think about what you have around you. Some may look at you, in general, people tend to get too involved in the lives of others, and in the gym, it was not going to be less. In front of these types of people, focus on your training and don’t think about it.
This is exacerbated in the case of women, owing to the fact that it is uncommon to see a woman train with large loads. Fortunately, this trend is changing and more and more women warriors are encouraged to train in the weight zone and with adequate loads.
Don’t be in a hurry, this is a marathon, not a sprint
You must understand that our body needs an adaptation time and that the progression will be effective only if we comply with the basic pillars that are mainly three: train correctly in an orderly and organized way, nourish ourselves correctly and last but not least, get enough rest.
If we do not comply with any of these three pillars, we will probably not be able to achieve our goals, be it losing fat, gaining muscle mass, gaining strength, or even improving our cardiovascular endurance. For each objective, there must be totally different planning.
Nor can we cover different incompatible objectives between them, such as trying to gain muscle mass while eliminating body fat. It’s true that it’s impossible to attain unless you have extraordinary genetics or are overweight and inactive and want to change your behaviors drastically.
Losing fat requires a hypocaloric diet, consuming fewer calories than our body uses, while to gain muscle mass, we need, in addition to training in an ideal way, to consume more calories than we spend in our day-to-day. The best way to track this is in a calorie tracker like MyFitnessPal.
Enjoy every workout
But, regardless of your primary aim, the most important thing is that you learn to love each session and each day that you engage in physical activity. Allow no one to take away your desire or the appearance of going every day.
It is good to accept the help of gym instructors, as long as their advice is up to date and really suitable and correct, which, unfortunately, but in some gym chains it is not entirely correct.
So enjoy each day, each training, and your free time thanks to which you will be closer to achieving your goal every day.