Starting out as a beginner at the gym can be VERY scary. All those weights, all the machines, all the muscular men and women.. Let's not even get started on the 1001 workouts that exist.
Where do you even begin!!?😖
Well, that's why you have me. So sit tight and let me give you the TEA🍵 on getting started and actually MAKING PROGRESS at the gym.
First things first. What do you want to achieve?🤔
Your answer to this question could vary from;
" I want to lose body fat and get toned and curvy",
" I just want to be fit and strong",
"I want to put on some weight and add more flesh and curves".
Whichever category you belong to, you'll find the answers you need right here.😏
Before you even start doing any workout at the gym (or at home or wherever you may choose), you need to know this.👇
YOUR RESULTS WILL 100% DEPEND ON WHAT YOU EAT
You could do all the right workouts, but if you're not eating the right things, you won't see the results you want to see. So make sure you have your diet in check because it REALLY matters.
Now let's get into the tea.
There are two main categories of workouts you can do : Cardio and weight lifting.
Cardio will get your blood pumping, keep your heart healthy and help to burn calories. Weight lifting will help to build your strength and muscle mass and give you muscle definition (a.k.a that toned hot girl look we all love) and curves in individual body parts.
If your goal is to add weight and increase your body size, You don't need to go all out with the cardio. Focus more on lifting weights than cardio.
However, if your goal is to lose body fat to have a more toned look, you should focus on lifting weights and also prioritize doing cardio AFTER your lifting sessions.
Cardio workouts are very versatile and you can really freestyle and do anything you like with it.
Examples of cardio exercises are walking, jogging, running, swimming, hiking, cycling, jumping jacks, jump squats, skipping, dancing, playing sports, and so many varieties of aerobic exercises.
Strength training workouts vary depending on the muscles being targeted. Here are some basic strength training workouts that you can choose from for each body part:
LEGS
Barbell back squats
Front lunges
Deadlifts
Leg extensions
Split squats
Sissy squats
Leg press
GLUTES
Step ups
Hip thrusts
Bulgarian split squats
Reverse lunges
Romanian Deadlifts (RDL's)
Good mornings
Hip abductions
Glute bridges
Glute kickbacks
Sumo squats
ARMS (Biceps)
Dumbbell curls
Hammer curls
Preacher curls
Tricep kickbacks
Overhead tricep extensions
Cable tricep pulldowns
BACK
Lat pulldowns(different variations)
Barbell bent over rows
Seated cable rows
Cable pullovers
SHOULDERS
Incline shoulder press
Dumbbell shrugs
Lateral raises
Front raises
Military press
CHEST
Barbell bench press
Dumbbell inclined chest press
Press ups
Chest dips
FINAL NOTES
Stick to the basics. Don't be trying out every new workout you see. Choose 2 to 5 workouts per body part and stick to it.
You can workout 2 to 5 times a week. You should NOT workout every day. Your body needs proper rest to recover from each workout.
Be consistent and be patient. Transforming your body won't happen in a few weeks. It will take many months of consistency to see a total transformation of your body.
Let me know if you have any requests on any topics you'd want me to explain further on.
XOXO💗
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