Tag Archives: training

Beginners guide to the gym

Posted in Fitness Tips by

wpid-img_20150220_205558.jpgHello everybody!

When I say new to the gym, I refer to the people who want to be consistent in a gym, who want to make fitness a part of their lives and most important to make it a habit.

In my opinion before you get your gym membership you have to do a couple of things.

Here they are:

  1. Have a plan! The best option is to hire a personal trainer to make a personalized workout plan for you. You should have that plan printed out, and you should know how to do those exercises correctly.
  2. Get an outfit in which you feel comfortable. It doesn’t has to be super stylish. If you are a girl your sports bra should fit perfectly, not to tight or too loose. You should wear some leggings, and be shore they are not see-through and they fit well. And some comfortable shoes.
  3. 3. Headphones are super important. You go to the gym to work out and mind your own business. You should not care what other people think about you, or look at you. If it bothers you, get also a cool cap, I used to do that, so you will feel even more comfortable
  4. You need an arm band or waist band to put your phone in. Be super careful I see broken phones in the weight sections all the time!
  5. 5. Decide your muscle group split. The traditional way is: Back and biceps, chest and triceps, legs and shoulders, abs and cardio. You can split your workouts in other ways too, depending on your goals and the body parts you want to focus more.
  6. How many sets and reps you should do? Well for beginners I would suggest 4 exercise per muscle group so it’s like 4 exercises for biceps, 4 exercises for triceps…and so on. I would suggest 3 sets of 12-15 reps.
  7. Check your form! There are a lot of mirrors in every gym. Check yourself if you are doing them correctly and also to feel it in the body part you are training. If you train shoulders you should feel it in your shoulders and not in your biceps or something.
  8. Exercising should never hurt! You can feel the burn or that you are sore, but it is not ok to feel pain in your joints!
  9. Do not forget to Stretch! Stretching is super important especially after your workout. It helps lengthening your muscles, and helps your blood flow in those muscles, helping them to recover.
  10. Get a great playlist on your phone. Music can make such a big difference! Your favorite music will push you through your workout. If you don’t have a playlist you can find any kind of music on Spotify or what I like is Fit radio, they have a lot of playlists, different kind of music, so you can choose something you like for sure.

That’s it guys I hope I could help with these tips. Now go and get ready for a great workout!

Have a great day! :*

Top reasons why your workout is NOT working

Posted in Fitness Tips by

bea_blHello everybody!

We all went through these little mistakes in our fitness journey, wanting to see results after the first day in the gym or having to big expectations. No matter how much we hope, workout results will never appear overnight. But there are a few things in your routine that you can change to speed up the time it takes to reach your goals. Read these tips below to find out why your work out is not working.

  1. You are not paying attention on your nutrition

Exercise is necessary, but if you’re not eating a healthy and nutritious diet, you could be setting yourself back. Even if you’re doing all the right exercise routines, nothing can out train a poor diet. Remember weight/fat-loss is 80% diet, and 20% exercise. So the next time you walk out of the gym, think twice of what you going to eat after!

  1. Miscounting Calories

We all love to watch the number under “Calories Burned” increase on the exercise machine at the gym, but you can’t rely on that number too much. Fitness machines are only estimating how many calories you have burned. This is because people burn calories and fat at different rates. When we see on the machines that we burned lots of calories, somehow we allow to ourselves to eat more, or eat not so healthy food, because already “burned” those calories.  So pay attention and don’t let your mind trick you!

  1. Not drinking enough water!

One of the most essential things you can do during your workout is hydrate! When you work out, your body is depleting nutrients while you sweat, so it is extremely important to replenish those nutrients by hydrating. Even though sports drinks may taste better, they are also filled with sugars. Water is always the best way to go!

  1. Doing The Same Fitness Routine

Try to change your workout routines! Not only does it give certain areas of your body a rest, but it also makes your work outs more fun and exciting. Try exercising with a partner or friend, so have someone to push you through your workout. Fitness classes are always a nice challenge. Try out something new like dance classes, jump classes or yoga, when you get tired from the weights room!

  1. Focusing On One Area

We all know about those girls who are doing just cardio, running/ walking on the treadmill, or guys with big upper body and slim legs, this is because they focus only on the same body parts. For best results, focus on exercises that target multiple parts of your body at once, like lunges or squats! If you are going to focus on one area per day, make sure you switch it up next time.

  1. You are doing too much cardio

Cardio is great for getting the blood flowing and burning calories, but TOO MUCH cardio won’t help you gain any definition. A good workout routine consists of a combination between strength, resistance, cardio, and flexibility training. Incorporating workout routines that involve weights, and using your own body weight, can help tone muscles and give definition. This is how you achieve a lean and sculpted body.

  1. Not Getting Enough Sleep

One of the most important things to remember is your body needs rest. Even if you can’t sleep 8 hours per night, try to get as much as possible. Resting is especially important after a hard workout, to ensure your muscles have enough time to repair, and for your body to replenish energy. Recovery also speeds up your metabolism, and is absolutely essential for great results!

Hope you will pay more attention next time you work out.

Have a great weekend! :*