![]() The gym has been crucial not just for my physical healthy, but also my mental health.We always want to see people better themselves and get healthy. The most important thing is to stick with it. Also, naps are good, but they don’t replace the sleep you should get at night. But remember, not all sleep is created equal you want a good amount of REM and deep sleep. Most places will recommend 7-10 hours of sleep. I need to work on this one, but it’s proven that good sleep will help with performance in the gym. Get some sleep: Proper sleep will help show gains at the gym.But what works for me might not work for you. ![]() For weight loss, I try to have a calorie deficit. I mix in fat, which is important in a balanced diet fats are not to be avoided. I limit the amount of carbs I eat, especially sugars. I try to each a gram of protein for every pound I weigh. Consult a trainer or dietician for exact numbers. Have a diet to match the gym: You won’t see improvements in workouts without the proper diet I’m no dietician, so I’m not going to say to eat some much protein and so many carbs.I worked on and off with trainers for almost 8 years before I was really confident enough that my form was good enough to lift heavy on my own. I’d recommend looking into getting a handful of sessions with a trainer They hold you accountable for going and can teach a lot more in a few weeks then they can in one free session. As someone that’s gotten injured lifting, form is probably the most important part of heavy lifting. The trainers will help make sure your form is good before you get too far into a routine. Get a trainer: If you open a new gym membership, they will typically give you a free session with a trainer use it.Don’t be afraid to ask for help it’s much better then having someone run to pull weights off of you (I’ve seen it happen). I go at the same time everyday and see the same people any one of them would stop between sets to spot me. Don’t be afraid to ask: There are a lot of people at the gym that will help spot or allow you to work in on a machine.Even if a plate moves a little out of place, you can find the lift more difficult and throw off your center of gravity. Use clips on barbells: I’ve seen some Olympic lifters get hurt by not using clips on barbells if a plate slips off, your movements get off balance. ![]() Besides plates, this goes for dumbbells, barbells, mats, risers, and any thing else you might use. I’m not even asking for the weight to be put back in some kind of order (although my OCD would appreciate that as well). It takes 2 minutes to grab a couple of plate and put them back. Return the equipment to where it goes: This morning, I went to bench press and 3 of the 6 benchs had weights left on them I didn’t know if they were being used or if someone was taking a break at the water fountain.My gym has wipe stations all over the place and it takes little effort to grab a couple and clean what I’ve used. Even when the benches and weights are wiped, they are still fairly gross (I’ve wiped bars and have the wipe finish brown). Wipe down the equipment: Its gross to sit on a bench after someone else has used it and hasn’t cleaned it.Here are a few tips for those that are hitting the gym for the first time (or first time in a while). Yes, the machines and weights we use are taken, but it’s more then just the crowds. ![]() I know one of the most common New Year’s Resolutions is to start going to the gym it’s a good one, but it makes a lot of us normal gym-goers groan. ![]()
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