Fitness Tips #1: How To Start!

Start is always the hardest part of everything but imagine that you started working on something one year ago... Where will you be now?
That will be the samo after one year from today, so, get up from the couch and start working on yourself (ok, after reading this)!

Ok, after you have decided to move and start working on it, the next step is to have a goal.
Whatever your goal is (fat lose, muscle building, building strength...) you must be adapted to that goal. What means, if you are skinny and you want to be stronger and bigger, you need to lift heavier weights and to eat more. You don't want to eat a lot of junk food and get fat, you need to eat more healthy food like chicken, rice, oatmeal, pasta, meat (beef, turkey...), nuts, fish, cheese... I will write food plans for each goal later!

However, if your goal is to burn some fat and lose weight - you need to workout with less weight with 12-15 reps.
You need to eat more smaller and healthie meals with small dose of carbs. You need to do cardio workout too! A long fast walking would be perfect.
Remember, if you want to lose fat - eat fat!!
So, for example, 150-200 grams of chicken breast with 2 eggs would be perfect meal for you! Without any carbohydrates!
Carbohydrates are what makes us fat!
But not every fat are good fat. Good sources of fats is: olive oil, eggs, nuts, coconut oil...
I will write about meal plans later too. Upvote if you want that!



Let's give yourself a period of three months of training, get to know the body and try to visualize your present plans, where you see yourself, say a year, where for three, etc. In fitness nothing comes quickly, I saw a lot of young people in a few months (especially before the summer) are trying to get some muscles and remove fat, and when they see that it does not go so fast - they give up

Muscle Groups
There are large and small muscle groups, large are: chest, back, legs, and all the other, small: shoulders, triceps, biceps, calves, abs and so on. It is important to working one large muscle group per training and always at the beginning of training . Why? Because it's a muscle group that requires working with heavy weights and the maximum psychological preparation, but it can be if we rested as at the beginning of training.

The total number of series that we do per muscle group should not exceed 10 to 12 series; 4-5 for the basic group and 3 for each additional, not counting of course the series 1-2 to heat.

For the first week or two you need to use a very low weight, so that with this weight you can do 20 repetitions. This is the beginning and now you want to learn to exercise controlling weights all the way up and back, now you have to build a proper form, not allowing weight is moving left-right. It does not matter what's weight on the bar, is important that you can control from start to finish.

After two weeks, when you learn it, you start some serious work. Remember the first series is always warm up, put as much weight (50-60%) that can relatively quickly perform about 20 reps. With that, you prepare muscles for upcoming heavy work.

When you increase the weight with which we work? Simply, after some time, our muscles will strengthen enough that with the same weight now we can do about 12 repetitions, the weight is too light and it is now time to increase the weight by 10%, so again we do a maximum of 8-10 reps.

Speed of performing the exercises is medium, because like that we build muscle mass (high speed builds strength and low speed with light weights burn fat).

Breathing

Everyone knows how to breathe and we did not ever have to learn, right? Well, it's time to start now. Why? Because with proper breathing can increase the effect of each exercise, sets and reps. Whenever we have to suppress weight expire, ie. eject air from the lungs, and when you return the weight to the starting position - breathe. Before the extremely heavy weights several times always breathe in and out, to get a supply of oxygen in the blood and then suppress the weight, slowly expelling air during exertion or even can keep a little and then out.

Try to learn to breathe more in the first two weeks, to help you to become a routine and you do not have to think when you inhale, and exhale as you lose concentration on the weight you are working with.

Break between series

Length of rest between sets may vary depending on the weight that we life. By muscle group working. It is normal that when we do the leg and chest or back, working with heavy weights, we need a little more rest, unlike when we do, for example, biceps or shoulders. The mean value of rest is between 45 -90 seconds. It is a mistake to make a break of a few minutes chatting with friends!

How many times a week to train?
The best program for start is to train 3 times per week.
At that time, the muscles will be able to get enough rest, complement proteins necessary for the growth of muscle fibers and prepare for the next training.
Day after training is normal to feel some kind of pain in muscle. That only means that training was good.

Duration of training

Training should take an average of an hour to an hour and a half. Although this may seem a little, be sure it is enough if you stick to only what has been written above.
Time training is not what you spend in the gym rather than one in which an intense workout, all other activities should be before or after training!

So, what to say at the end; Try to organize how we've shared here, and results will follow.