The Ultimate Fitness Guide for Newbies: What to Do on Your First Workout 169

first workout at the gym

Physical fitness is not only one of the most important keys to a healthy body, it is the basis of dynamic and creative intellectual activity.
John F. Kennedy

Fitness can make you a passionate, motivated, ambitious, active, healthy and good-looking person if you let it. And it all starts with the first workout.

The gym is there, waiting for you.

There are millions of different ones, you just have to find yours – it may be a small local one, a gym only for females, a big one with all kinds of machines and a lot of space…

Just go, start and don’t give up. The wonderful changes in your life take some time.

If you’ve just started, then you’re a newbie, which is okay. This is not high school or else so don’t make the same excuses.

Many things will come and make you think that everything is pointless, that you are never going to be fit and can’t become like one of those guys around you that lift heavy. Well, ignore that voice.

It is the second obstacle you’ll meet on your way to physical success (the first is getting a membership and going to the gym for a second and third time).

Remember that it’s all in your head and all the things you now consider hard will soon be a piece of cake for you.

So if you are new to the gym, here is a list of the things you will eventually need to know.

It takes a lot of time to learn them from experience so you can just understand them now and avoid making the mistakes thousands of people have been making again and again.

Read about them now and fix your way of training and thinking so that you can start shaping your body the right away.

 1. Ask for help and advice.

In my gym I’m always eager to learn new things, so at the beginning I was asking those who – in my opinion – were working out professionally.

They were so glad that someone new had such a  desire to improve his body and way of training that they didn’t hesitate to show me new exercises and correct the ones I was doing wrong.
Soon they were helping me without even being asked, and after some time I was taught the most important things about fitness.

What I want to say is that asking for help or advice is always beneficial.

Notice who has the most well-shaped body and works the hardest, and no matter how uninterested in everything other than his workout he looks, be sure that he would love to share his secrets with a passionate newbie who is willing to give his best.
Don’t forget that everyone has to start somewhere.

2. Don’t overtrain.

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Most of the times, especially during the first workouts, everyone is too enthusiastic about his workouts and stays in the gym too long, using every machine for a long time.

You have too much energy (maybe because you haven’t been training lately) and now want to burn it all, but it can’t happen at once.
You may hit the gym and push hard the first time you go there, but don’t forget that on the next day you may not be able to get up from your bed.

You need to be reasonable in the energy you spend during your first few workouts. Stay there for an hour, then have a nice meal and a good sleep. Be fresh and do it again on the next day.

Another thing you can add to your new fitness habit is finding and using the right gear for each exercise. While not every type of workout needs special gear, there are some that will help you prevent injuries. Knee sleeves for squats are one such idea, and Fit The World can help you choose the right one for you.

3. Create a workout schedule for the week.

It’s good to try different things, combinations, exercises, weights, machines, etc. and understand what works best for you and your body.

You may like some cardio machines more than others. Get to know how your body reacts after working on your arms (or else) two days in a row. Maybe training some parts will get you much more exhausted than working on others. Notice the details – if you sweat a lot, if you get too bored doing the same thing over and over again, etc.

After that you are ready to build a schedule for your workout for every day of the week and stick to it.

For example you can set 2 days for cardio, 2 rest days and 3 strength days (one for the lower body, one for the upper and middle).

Then, if you want to emphasize on strength, you can minimize cardio, have one rest day and make your strength sessions last longer and use equipment such as powerlifting bars.

4. Self-confidence.

Don’t wait to see new muscles showing up on your first workout.
Give your body time and for now just concentrate on improving your training program and making fitness a habit.

Confidence will come soon after you’ve started seeing results from your effort.

5.Collect information from different sources.

Read everything about the way muscles and your body work, machines at the gym and how to use them, cardio and how it should be done, rest between sets, supplements, eating before and after a workout, the body’s reaction to every exercise and so on.

Be prepared.

6. Don’t get too obsessed with others.

Realize that nobody is staring at you or laughing at the way you do the exercise. Everyone is there to train and doesn’t care what the others are doing. Just concentrate on your workout and ignore the rest of the world.

7. Know your limits.

If a dumbbell is too heavy for you, use the lighter one; if an exercise is difficult and you feel pain while doing it, try the easier version of it for now.
Don’t act like a hero and don’t forget that you are the only person you need to impress at the gym.

What mistakes did you make when you first went to the gym? Feel free to share your experience in the comments below.

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9 Ways to Handle Change in Your Life [Infographic] 19

9 Ways to Handle Change in Your Life [Infographic]

When a big change happens in your life, it doesn’t have to be a negative change to have a huge impact on you.

Change causes uncertainty and our brains and bodies react to uncertainty by trying to protect us with the release of fight or flight chemicals and hormones.

The downside to this is that living with these for an extended time results in elevated heart rate and affects your digestion, immune systems and blood flow.

But there are ways you can regain control over your life even in the midst of big changes.

The first is to take a step back and reflect on what’s actually happening and what your involvement is, which will help you to understand and find perspective on the situation. Hopefully, this will enable you to find the opportunities that every change in your life brings, rather than obsessing over any short-term negative impacts.

It may also help you to allow yourself a transition period where you adjust to the changes. But with a firm deadline by which you expect to have moved on and settled into the new routine. Even if it doesn’t quite work out that way, it will still push you towards visualizing the end of the uncertainty, which will prepare you to make it happen sooner rather than later.

On a more basic level, you need to remember to look after yourself during this time of change and the related stresses.

It can be too easy to fall into bad habits like neglecting your own simple needs, like a good night’s sleep and staying active and eating right when you are going through something like this. Having a day in your pajamas eating ice cream out of the tub is fine. But your body needs sleep, exercise and nutrition to keep you healthy.

Routine can be a comfort when it feels like everything in your life is changing.

So try and stick to some simple ones like walking your dog every morning or going to a regular gym class to give your life some stability and consistency.

You also need the help and support of those around you. And having a strong support network is crucial when it comes to coping with big changes in your life. This means family and friends, but you could also seek out people going through similar experiences by looking online. There may well be communities who you can talk to and get helpful tips from.

Most importantly of all, you need to be aware of when you need more than just the love and support of other people to help you cope with stress and uncertainty. If you start to feel like your mental health is really suffering, or you have been feeling the symptoms of stress for more than a couple of months, you need to go and talk to a health professional to get the help you need to bounce back.

You can read more practical tips about dealing with change and the symptoms it causes in this infographic from Pounds to Pocket.