It is easy if you are not a beginner. But when I go back, I remember how I felt when I first walked into the gym. Oh my, I was such a dummy. I didn’t know what to do, how to start, or what to start with. It took a lot of time to get on the track, because that was my first time doing strength workout. So because of that, I decided to give you some tips on how to get started in the gym, for every beginner out there. Let’s get started.
Set A Goal
You have to decide what you want to accomplish. You want to tone your body, or you want a massive weight loss. When you find out what you want to do, you will go on the next step, and that is choosing a workout plan.
Start With A Plan
You have to start it with a plan, and that means that you got to have a workout program before you make the first step in the gym. This is important, because otherwise, you will be lost and confused in the gym. Without a workout plan, your workout can be a waste of time.
Here are some workout plans that might help you. Chose one of them, and don’t forget to elaborate it before you make the first step to the gym!
Weight Loss Program
Toning Workout Program
Extra Toning Workout Program For Girls
Don’t force it from the first day. If you are a beginner, it is risky to start aggressively, because you might get hurt. The first week should be a warm up week, witch means a lot of cardio workouts, light weights, high reps. Start with doing 3 or more muscle groups in one day, with 1-3 exercises. Don’t force it, because the warm up before getting started is really important.
Warm Up And Stretch
Warm up before every workout, that means 5-10 minutes on a cardio machine. After the warm up, heat the weights, and when you finish, do 20-30 minutes cardio training. When you are done with the cardio, don’t forget to stretch. That’s the formula that you got to have on mind, not only as a beginner, but in the future too.
Weights And Reps
The first week should be a warm up week, and you have to start it light, but in the future, you have to remember to give 100% in the gym. There is a myth going around that resistance training with weights will make women look “Bulky” so to “Tone up” which is the look most women want to achieve, women think that lower weights but high reps will help.
You can not bulk up, even if you want to. You are not a male – you are a female and you don’t have that hormone. So you can only tone muscle and look sexy and curved. And this is the first reason why you shouldn’t be afraid, because you can only look hot not bulky.
It is better to do 10 reps with heavier weights, than 30 reps with low weights. If you do 12 reps of one exercise, and you don’t feel like dying, then the weights are too low for you. Don’t be afraid to lift it up, because that is the key to a successful strength training.
It might not seem fair, but if you do not want attention at the gym you can’t work out in bra and panties. Do you see guys working out in just jock straps with no shorts?
I’m not encouraging girls to exercise in their bras and panties now am I?
The photographs are just pictures of fitness models and we all know how models want to dress up or better said undress.
Sorry if I’m misunderstood, or offend anyone, my intention is to help and motivate.
I don’t care what pictures show, for me I will choose to cover myself up. I have a husband at home who is the only one who should see my body;) I don’t think anyone is telling us how to dress anyways. Our body our coice.
I agree 100% with you!
I started your workout plan Lift Up Phase but I’m not sure on somethings. Please explain for example Chest×2. Does that mean do the same exercise twice or 2 different ones 2 reps of 15? I’ve been doing it for 2 weeks and have seen results and very pleased with it. But the next phase I want to make sure I’m doing it right.
I’m so glad you started my program and you are seeing results! YAY!
Chest x2 means 2 different chest exercises x2 sets x15 reps.
I’m working on my new workout program, and I can’t wait to release it by the end of March, so stay tuned to get it in your inbox first!