We all want to be healthier, and one of the best ways to be healthier is to exercise on a regular basis. If you want to be healthy and exercise, but you don’t know where to start, then you’ve come to the right place. Below are a few workout tips for beginners.
Get Into The Habit Of Working Out
Getting to the gym for the first time or for the first time in a long time is a huge accomplishment in its own right. However, it needs to become a habit and if you aren’t workout out at least 3-4 times per week, then don’t expect to get a great result. You don’t have to spend hours at the gym or go seven days per week. Stick to a workout schedule of 3-4 times per week and wrap up your sessions within an hour. By doing this, you should start seeing results within 12 weeks, so it’s important to make working out a habit.
Stick With Compound Lifts
Newbies often make the mistake of focusing more on isolation exercises than compound exercises. Isolation exercises are more for shaping the muscles. Compound lifts are more for building because compound movements incorporate multiple muscles. It’s fine if you want to use isolation lifts, but the majority of your workouts should involve compound exercises. As a rule of thumb, you should include the bench press, shoulder press, squats or lunges and bent-over barbell rows. Don’t forget about barbell curls and triceps push-downs.
Contract Your Muscles
When you do an exercise, make sure you are contracting the muscle you are training. For example, when you perform the barbell curl, you’ll want to contract/squeeze your biceps at the top of the lift. In fact, every exercise you do you should squeeze at the top of the lift. Don’t hold the squeeze for longer than 1-2 seconds because that is all you have to squeeze for. If you squeeze at the top of every lift you perform, you will get results faster because this makes your muscles work a little bit harder.
Focus On Light/Moderate Weight
Many people are under the impression that they have to lift extremely heavy in order to build muscle. The truth is you want to exhaust your muscles and they don’t know the difference between being exhausted due to heavy lifting or lifting with light or moderate weight. As a beginner, stick to lightweight or moderate weight. For light weight, you want to perform between 12-15 reps or more per set of exercises you do. For moderate weight, stick to 10 reps per set you do. If you cannot perform at least 10 reps per exercise, then you are going too heavy and should reduce the amount you are lifting.
When you decide to make healthy changes by working out regularly, then make sure you take charge of your eating habits. You don’t have to jump on a strict diet. Instead of counting calories, carbs, fats and watching every single thing you eat, just eat with common sense in mind. Stop eating processed foods and stick to the basics such as oats, fruits, veggies, and water. Eating healthy isn’t as expensive as it sounds and it isn’t as difficult as many people make it out to be. Remember, getting into shape requires exercise and sensible eating habits.
Use The Right Supplements
Use only quality supplements sold by a reputable company. One of the best places to purchase supplements is Onnit. You can use Onnit coupon codes to save money on some of their products. Browse the different supplements they sell and see if you can use Onnit coupon codes for the supplements you want. Generally speaking, you want to invest in a good protein powder, multi-vitamin and maybe something for stamina and endurance. As a beginner, your body will likely respond very well to supplements, which can improve your workouts, both weight, and cardio workouts.
If you exercise 3-4 days per week, as well as take the right supplements and implement the other tips you’ve just learned about, then you’ll be on your way to becoming healthy. If you’re consistent and patient, then you could get great results within 3-4 months.