Gym Guide for Beginners 7 steps

Introduction

If you think of joining the gym, then we must take care of these things, in starting we all were interested in going to the gym and we get confidence in the gym. Gym is a Category of fitness field .On the first day, you have to take special care of these things, do not lift too much weight as soon as you go, firstly start with  less weight and after some days, increase the weight.The next day of workout, we will have pain in the body part that the body part must have done the workout on the previous day and this pain will last for two weeks, if we want to get relief from this pain quickly, then massage on that body layer, it reduces pain quickly

Importance of starting the fitness journey right

1.improve your physical health

Regular exercise contributes to better fitness and physical health by strengthening your cardiovascular system, increasing the capacity of your lungs and promoting your immune system.

2. Relief and health from stress

Exercise is an effective way to relieve stress and it performs miracles for your emotional good.  that can improve your mood to a great extent and reduce the feelings of stress, anxiety and depression. Regular exercise is also known to improve your cognitive function, memory and sleep quality.

3. Increase your energy level and productivity

Regular exercise can increase your energy level and increase productivity by increasing blood flow and oxygen supply throughout the body

4. Weight Management

Not everyone exercises to lose weight – although, if it is your goal, starting a new fitness routine can help you manage your weight, whether you want to reduce or increase weight/muscles.

1. Set Clear and Realistic Goals

Before getting a gym, you need to choose a purpose because if you do not know your goals, then you will not be able to succeed as if you want to go to the gym to lose weight or make it a muscle or for general health, you have to choose it in advance so that you do your traning  in the same way or also mantain your diet

Importance of short-term and long-term goals Short term goals give you a sense an immediate target to focus on while long term goals keep your overall objective in mind, striving for higher achievements

2. Choosing the Right Gym

Choosing the right gym also makes the important role. Before choosing Gym, take care that the gym is close to your house or where you work so that you can go daily

Equipment and facilities . Variety and quality of equipment (weights, cardio machines, etc.).

Availability of amenities like showers, lockers, and saunas.

Space for classes or personal training.

gym equipment typically include cardio machines, weight machines, free weights, and functional training tools. Some of the most popular fitness machines at the gym are treadmills, ellipticals, stationary bikes, and rowing machines.

3. What to Bring on Your First Day

Gym-appropriate training gear (avoid denim or replica shirts)

Gym shoes (sturdy trainers work best; avoid weak canvas shoes)

Sweat towel (for wiping down equipment after you use it)

Towel and shampoo (for a post-workout shower)

Post-workout snack.

Water bottle

Headphones

4. Understanding Basic Gym Equipment

Introduction to cardio machines (treadmill, bike
, elliptical)
The treadmill
The treadmill is a cardiovascular machine or the machine is over the work of dodging and moving, we can make this machine faster and slow according to our need .People use this machine for loosing weight .
bike exercise machine
A stationary bicycle (also known as exercise bicycle, exercise bike, spinning bike, spin bike, or exercycle) is a device used as exercise equipment for indoor cycling. It includes a saddle, pedals, and some form of handlebars arranged as on a (stationary) bicycle.

5. Creating a Simple Beginner Workout Routine

Monday :chest and triceps
Tuesday : back and biceps
Wednesday :shoulder
Thursday : leg
Friday: abs
Saturday: rest
Sunday: rest
Then follow this again always Focus on consistency over intensity

6. Nutrition Tips for Beginner

Day 1

Breakfast

Oats and banana pancakes + protein shake

Lunch

1 bowl salad + 2 multigrain rotis + Spinach and chicken/ paneer curry

Pre-Workout Snack

2 bananas

Dinner

1 cup sprouts salad + 1 cup brown rice + 1 cup peas and paneer curry

Day 2

Breakfast

Oats with Greek yogurt and seasonal fruits

Lunch

1 bowl salad + 2 multigrain rotis + 1 cup fish curry/ vegetable curry

Pre-Workout Snack

Avocado with multigrain toast

Dinner

1 bowl salad + Daliya with vegetables

Day 3

Breakfast

2 multigrain toasts + 2 boiled eggs + protein shake

Lunch

1 bowl salad + quinoa upma + grilled chicken

Pre-Workout Snack

Mixed nuts and dry fruits + fruit of choice

Dinner

1 bowl salad + 1 cup brown rice + 1 cup vegetable/ chicken curry + 1 cup cucumber raita

Day 4

Breakfast

Oatmeal with honey and nuts + 1 glass of fresh fruits/ vegetable juice

Lunch

1 bowl salad + grilled chicken + 2 wholegrain toasts

Pre-Workout Snack

Whole grain toast with peanut butter

Dinner

1 bowl salad + 1 cup brown rice + 1 cup methi chicken/ paneer

Day 5

Breakfast

2 wholegrain toasts + 2 scrambled eggs + whey protein shake/ smoothie

Lunch

1 bowl salad + Grilled chicken/ paneer and vegetables chapati rolls

Pre-Workout Snack

2 bananas

Dinner

1 bowl sprouts salad + Chicken/ vegetables stir fry

Day 6

Breakfast

Oatmeal with skimmed milk, nuts, and fruits

Lunch

1 bowl vegetable salad + Whole grain chicken/ paneer wraps

Pre-Workout Snack

Apple with peanut butter

Dinner

1 cup boiled sweet potato + 1 cup brown rice pulao + 1 cup salad

Day 7

Breakfast

2 wholegrain toasts with avocado spread + whey protein smoothie

Lunch

1 bowl salad + 1 cup whole wheat pasta

Pre-Workout Snack

Granola bar or cereal

Dinner

1 cup Peas and broccoli salad + 1 cup brown rice

7. Common Mistakes to Avoid

If you do not Warmup, it can cause of your injury, Warmup gives our body indicated that we are going to do something and Warmup sees increase the flow of blood in our body
Do not Lifting too heavy, too soon it can also cause of injury
Do not comparing yourself to others.

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