When to start gym
The Complete Beginners Guide To How to Start The Gym For The First Time!
this video is going to be a complete beginners guide to starting the gym
for the first time. I'm going to try cover all the things you need to know to
get yourself into the gym, to get yourself active. The main topics covered
is probably the gym essentials that you need to bring with you, your training routine
you should follow, nutrition and a little bit about supplementation as well.
The basic essential thing needed to bring to the gym which you really is music so you can
bring your phone or iPod to listen to music, while there, I bring some headphones I can
listen to the music, i'll bring a water bottle and potentially a towel as well. Next up on
the list I would say it's clothing the clothes doesn't have to be the most expensive gym
brand but it really just needs to be something appropriate that you can wear
in the gym and something that your personally find comfortable and don't
mind going to gym and training in. next up is the workout routine you're going
to be following once you're in the gym these are also known as training splits
or bodybuilding splits, so if you hear that phrase that's what it is a bodybuilding
split is basically a set of days you allocate to working out certain body parts and muscle
groups; one example of a training split would be one called push pull legs split and
that's basically on push day you do loads of pushing motions so you be
working like mainly chest and you shoulders and your triceps because most
of those movements are presses then you've got pull day which would be like
exercises that involve your back and your biceps and rear deltoids
things like that so more like putting so things like deadlift's. it's a good training
split that will allow you to train the desired muscle group you would like to be training the
point you are training intensely but not to the point where you're over exerting
yourself and you won't be able to train for another few days
Muscle soreness is often referred to as DOMS in the gym kind of community
training breaks down your muscle fibers and as they repair they
get stronger and denser which allows them to grow bigger.
For your first two weeks in the gym you're most likely going to feel a lot of
muscle soreness, after most your workouts this is because your
body's and training muscle fibers you probably don't train often on a
daily basis, so just as a heads up that it is common and it will
probably fade after the first two weeks if you continually go to the gym the
same frequency I suggest going to gym four times a week, three times at a
minimum. In regards to what you should be training during your session, if
you watching this video you are most likely a beginner or someone that needs
to go back to the basics, so what you need to do is make sure you're building
your muscle foundation for your body.
A great way to do that is adding compound exercises to your training routine so
fir example whereas bicep curls will just be training your biceps, exercises such
as the deadlift and squat they recruit more than one muscle group
so when you deadlift you're training your back your legs you're working you're working
multiple body parts in a deadlift, same as a with the bench press; you're training your chest
and triceps so that is what a compound movement is and most of your big
lifts are compound exercises and they are really great and a very good to
start with as well is pull-ups about bodyweight exercises like push-ups and
pull-ups are great compound moves to also start and you can do that as a
warm-up as well if you find a routine online most likely it's going to talk
about sets and reps if you don't know what sets on reps are reps just me and
repetitions how many of the exercise are you doing so if you do four sets of
eight you're all let's do introduce four separate instances of eight repetitions
deciding what sets and reps you're going to do more or less depends on the goal
you're looking to do if you're looking to be like a strength douche kind of
strength training increases strength more than anything there are a lot of
those guys do lower rep ranges so the lifts like a heavier weight but live
like say three to five whereas a lot of people don't like my pet retreat type
training and more let's kind of grow your muscles bigger and go for your
stakes they will do something like an eight to twelve me personally I do a mix
for the stronger lifts I try and do six to eight reps I'll do like kind of eight
to twelve which still works in hypertrophy and the big definition if
you want to do solely toning up then you can do like say fifteen minutes onwards
hopefully this video is helping you guys so far if so please hit the thumbs up
button and subscribe anyway let's carry on with the tip one of the
final but most important things we're going to speak about in getting your
routine or exercising is correct form like this is important purely down for
two reasons one good form allows you to more or less avoid the chance of being
injured in the gym cause be doing something incorrectly chances are you're
probably like end up injuries our second reason is because if you don't do the
form correctly you're most likely not going to be talking the most groups you
think you are what's up on a bench press if your
elbows are way too wide out you put in more emphasis on your shoulders than you
are in your chest if you keep your elbows there and start doing
that as you can see my chest is getting more activated than my shoulders so form
is also a good thing to learn in the gym if you're unsure what the correct form
is for an exercise final estimate in the gym or if you don't wanna do that is you
choose with loads of videos in it I may have even have some that give you easy
tips on the quick form next up is nutrition as I said the next thing we're
going to speak about nutrition and nutrition is important purely because
that you can be training as hard as you want in the gym if you really want to
see actual progress you need to make sure you're eating the right fuel food
source is basically to fuel your body to actually show the games the obvious
thing you can go to the gym and work out as hard as you want and you get a little
absolutely lenient relative touchy goal getting the day if you want to get that
kind of physique you need to actually eat good as what's the basis of all the
stories you can't eat junk food and expect to look wonderfully a steak so
you eat nutrient-dense foods that doesn't mean that all you can eat
broccoli and chicken and on green beans you can have a balanced diet so you get
to fit in some of the foods you like best way to locate is the cleaner your
diet is and is the more efficient your trainings going to be and the results
are going to be obviously you can mess up on your diets can be slower progress
so if you will never reveal the physique they've been training so hard for in the
gym you'd have to make sure that your food
is fairly good the best thing I can say is learn how to cook because once you
learn to cook you able to you'll be able to come up with a lot of dishes yourself
that you find tasty that probably still healthy for you and once you know how to
do that it makes Fitness a lot more fun because when you feel like I've got some
guys that you're more likely to fall off whereas if you learn how to make meals
that you like and it tastes good and also healthy you're on to a winner and
that means you'll also be able to be various different types of food rather
than the same basic meal every day and if you need more ideas feel free to
check out my for davian's as lausanne there as well so if you need any food
ideas or you want to kind of get the gist of how to track your macros or
things like that he's go check out my playlist I have for Devi in full search
my channel in his notes phrases that you might get quite a lot if you have
friends I go to the gym supply that a bulking cut in macros and basically
quick gist of all three of them is bulking basically when you eat more than
your daily calorie allowance cutting is when you read lesson it will be bulking
more less you will be getting stronger and trying
to build muscle whereas cutting you've not technically building muscle you're
trying to retain the muscle you have while cutting down to make cell look a
lot more lean alright last but not least well actually last Annalise is
supplements if you're a beginner right now really supplement to be the least of
your focus like eating whole foods and training spectively should be your main
priority right now supplements should be a distance door
and supplements in general you don't really need them they're not essential
some are helpful but they're not essential
my main focus maybe should be following a structured routine eating a bunch of
whole foods or more less basically foods that you have to actually not just drink
and putting a shake real food is how you make real gains so don't be convinced
with these people trying to sell you their mass gainers on Instagram or their
flat tummy team she's all these girls are doing you don't need to do that you
don't need to take any of those stuff if you really really want to look into
getting them some supplements tell that to help you along the ones I'd suggest
would be the basics we choose a multivitamin or what I mean I'm ENGLISH
a multivitamin and official tablet because I was too really good really
really good it got your proteins by foods and whey protein may be a way to
go keep all it really does is help with recovery and as I said earlier the cup
as your muscles recover they grow back stronger and denser and looks bigger if
you do vote on a soft memory a good Ram to try is my protein because they're
reasonably affordable like that one of the most cheapest and and high-quality
protein companies out there there's also muscle food comm they're both very
affordable and young for anything from my program before lower should have like
a 25% discount code so feel free to use that if you want to but as I said
earlier these supplements and I sensual I personally would focus on the training
and eating the food the correct foods hopefully this video was given you all
you need to know what to do when you start going to the gym for the first
time those you that may have a little bit of anxiety or a bit worried about
going to the gym don't be trust me the gym is filled with some of the most
nicest people you'll ever meet their friendly if you ask them something they
are most likely going to help you out trust me don't be intimidated by the gym
so whole bunch basically a whole bunch of people like-minded people with the
same kind of goals and everyone see progress and they'll be very very very
good to you I I won't guarantee say most people anyways thanks for
watching the video like I'm a scribe if you found this video informative please
thumbs up the video I'd like to say finger the thumbs are born and I greatly
appreciate comment below if you if there's any other tips I missed out and
I'll see the next video hopefully please subscribe and I'll see you in
