Today, we will talk about basic but very importantworkout tips that will help you achieve great results in a short period of time. I didn’t know many of these when I had startedworking out, and I used to wonder that why am I not getting results. I don’t want you to go through the samephase.
So, if you are planning to join a gym or havejust started working out, I would suggest you to watch this video till the end becausethis video may serve as a complete workout guide for you. Alright then, let’s get started. Hello Friends! Welcome to Fit Tuber. First and foremost before starting any workout,one must warm up his/her body. 5 minutes is considered to be an ideal timefor warming up.
Do it in such a way that you stretch almostall your body parts and get the blood flowing. One of the major reasons why people get stretchmarks is because they do not warm up their body properly. Skipping the warm up may also lead to injuriesin the long run. For warm up you can do jogging, jumping, skippingor some form of stretching exercises. Make sure you never miss it. Second tip that I have for you is that donot overtrain your body. Experts recommend that 1 hour of workout includingthe warm up and the cool down is more than enough. I have seen people spending 2-3 hours in thegym. In my opinion, it is not a good idea. There is enough scientific evidence to provethat after 1-1.5 hours of working out our body starts producing the stress hormone calledCORTISOL which may lead to muscle breakdown. So keep your workout sessions maximum 60-75minutes. Moreover, there is no reason why it shouldtake longer than this. If it is then the chances are that you aretaking too much rest in between the sets. Keep your rest periods short and workoutsrigorous to get the maximum benefits.
Tip # 3 is stay hydrated. Yes, it is very important to drink water whileyou are working out because if you are dehydrated your body will experience unnecessary fatigueand you don’t want that. So, make sure you take small sips of waterat regular intervals throughout the workout. This will increase your endurance and willhelp you perform better in the gym. Next is include compound movements. As a beginner your focus should be on buildinga strong foundation and the best way to achieve that is by incorporating compound movementsin the workouts. Compound movements are the exercises whichtrain more than one muscle group at the same time. Bench press, Deadlifts, Squats, Pull ups aresome of the best compound exercises. Make sure you include them in your workouts. Focussing on compound movements will helpyou build overall strength and muscle faster than only doing isolation exercises like Legextension and Bicep curl. Tip # 5 is that lift each body part once aweek. As a beginner, it is very important to provideample rest to your body so I would suggest you to train one muscle group just once aweek and make sure you do not miss out on any major muscle groups. Just because you like building chest and biceps,do not miss out on legs.
Try to build your body symmetrically fromthe very beginning. If you feel one of your muscle groups is week,try training it on Monday because generally that’s when we are most enthusiastic. Next, the breathing technique. The way you breathe will put an impact onyour performance as well as result. So, it is better to get used to the correctbreathing technique right from the beginning. First of all, you should not hold your breathwhile working out. Just breathe normally. I will give you a very simple rule. Whenever you exert force i.e. when you arelifting at that point of time you should breathe out. and breathe out using your mouth. And when you are lowering down the weight,that’s when you should be breathing in. And breathe in using nose. You can apply this general rule while doingall your exercises. Let’s talk about cardio. It doesn’t matter if your goal is to buildmuscle or to lose body fat your focus should be on weight training. Having said this, I would recommend you toinclude 15 minutes of high intensity cardio, something like sprinting, 2-4 times a weekdepending upon your individual fitness goals. Cardio exercise is not only great for hearthealth but it has numerous other health benefits. Next is cool down. Many people finish their workout with a setof crunches and then head right to the locker room. Don't do this mistake. Make sure you cool down your body first. Cooling down your body after the workout isas important as warming up your body before the workout. A proper cool down releases the tension fromthe muscles and brings them back to the relaxed state.
This not only reduces muscle soreness butalso helps attain better posture and alignment. Next is proper form. Now, this one is very important. Right from the beginning make this a habitthat whenever you do any exercise, you do it properly with muscle mind connection. Doing any exercise with improper form willfetch you no results. Moreover, that way you are making your bodymore prone to injuries. So, never shy away from asking your traineror any of your friends who has been working out for quite a long time. Tip # 10, change your workouts every now andthen. This is because if you will follow the sameroutine week by week, your body will get used to it and it will stop giving you results. So, it is always advisable to make small changesevery 6-8 weeks. Small changes like re-shuffling your exercises,re-shuffling your workout days. These small changes serve as shocks for yourbody and it has no other option that to respond and make you grow. Tip # 11, diet is most important. Consider this, hardcore training plus no mealplan is equal to no results. Yes, I have been a victim of this in the past. I remember, I used to workout like crazy andthen post workout I would have just one glass of mixed juice. Protein was almost missing from my diet andhence, no results. When we do weight training, our muscle fibresbreak and then they need amino acids which are present in protein to rebuild strongerand bigger. So, make sure you have a protein rich dietwhich is well balanced with complex carbohydrates, healthy fats, vitamins and minerals. I firmly believe that the way our body shapesup depends 80% on what we eat and only 20% on how much we workout. So, do not mess that up.
Tip # 12, do not waste money on supplements. There are so many supplements available inthe market these days. For every fitness goal, there is a supplement. If you are just starting out, my advice toyou is that do not buy any supplements. Do not go for any mass gainer, do not buyany fat burner. First and foremost, you should fix your nutrition. Believe me, no supplement will ever work untilyour nutrition is fixed. Also, you should first get consistent withyour workouts. Then probably after 6 months of so, you cango for whey protein. But right now, no need. Tip # 13, understand the importance of rest. Most people think that they are growing whenthey are in the gym lifting weights but the fact of the matter is that our body actuallygrows when it is repairing itself. And that happens while we are sleeping orduring the rest days. Firstly, make sure you sleep for 7-8 hoursevery night. And then, if you are a beginner I would suggestyou to not workout more than 5 days a week. Keep at least 2 days for rest. And make sure you do not mess up your nutritionduring the rest days. Have a proper diet on your rest days as well. Tip # 14, results take time. Yes, have patience. It is not some kind of a fairy tale that youworkout for 7 days and you will get bulky muscles. More importantly, do not get depressed ifsomebody else is getting bigger in no time. You don’t know, he may be on steroids.
Do not fall for that trap. Stay away from drugs and steroids at all costs. You just need to focus on yourself. Three things. Nutrition, workout and rest. If you take care of these three, you willdefinitely get results. Finally, consistency is the key. Now, everything that I have spoken boils downto this point. If you are consistent about your workoutsand more importantly if you are consistent about nutrition, there is no reason why youwould not achieve your fitness goals. Take my word for that. It’s ok if you are finding it difficultat the beginning. It’s normal. But do not stop. A time will come when you will start enjoyingit and then you will get results. So friends, these were some of the tips thatI wanted to share with you out of my experience and my learning.
So, if you are planning to join a gym or havejust started working out, I would suggest you to watch this video till the end becausethis video may serve as a complete workout guide for you. Alright then, let’s get started. Hello Friends! Welcome to Fit Tuber. First and foremost before starting any workout,one must warm up his/her body. 5 minutes is considered to be an ideal timefor warming up.
Do it in such a way that you stretch almostall your body parts and get the blood flowing. One of the major reasons why people get stretchmarks is because they do not warm up their body properly. Skipping the warm up may also lead to injuriesin the long run. For warm up you can do jogging, jumping, skippingor some form of stretching exercises. Make sure you never miss it. Second tip that I have for you is that donot overtrain your body. Experts recommend that 1 hour of workout includingthe warm up and the cool down is more than enough. I have seen people spending 2-3 hours in thegym. In my opinion, it is not a good idea. There is enough scientific evidence to provethat after 1-1.5 hours of working out our body starts producing the stress hormone calledCORTISOL which may lead to muscle breakdown. So keep your workout sessions maximum 60-75minutes. Moreover, there is no reason why it shouldtake longer than this. If it is then the chances are that you aretaking too much rest in between the sets. Keep your rest periods short and workoutsrigorous to get the maximum benefits.
Tip # 3 is stay hydrated. Yes, it is very important to drink water whileyou are working out because if you are dehydrated your body will experience unnecessary fatigueand you don’t want that. So, make sure you take small sips of waterat regular intervals throughout the workout. This will increase your endurance and willhelp you perform better in the gym. Next is include compound movements. As a beginner your focus should be on buildinga strong foundation and the best way to achieve that is by incorporating compound movementsin the workouts. Compound movements are the exercises whichtrain more than one muscle group at the same time. Bench press, Deadlifts, Squats, Pull ups aresome of the best compound exercises. Make sure you include them in your workouts. Focussing on compound movements will helpyou build overall strength and muscle faster than only doing isolation exercises like Legextension and Bicep curl. Tip # 5 is that lift each body part once aweek. As a beginner, it is very important to provideample rest to your body so I would suggest you to train one muscle group just once aweek and make sure you do not miss out on any major muscle groups. Just because you like building chest and biceps,do not miss out on legs.
Try to build your body symmetrically fromthe very beginning. If you feel one of your muscle groups is week,try training it on Monday because generally that’s when we are most enthusiastic. Next, the breathing technique. The way you breathe will put an impact onyour performance as well as result. So, it is better to get used to the correctbreathing technique right from the beginning. First of all, you should not hold your breathwhile working out. Just breathe normally. I will give you a very simple rule. Whenever you exert force i.e. when you arelifting at that point of time you should breathe out. and breathe out using your mouth. And when you are lowering down the weight,that’s when you should be breathing in. And breathe in using nose. You can apply this general rule while doingall your exercises. Let’s talk about cardio. It doesn’t matter if your goal is to buildmuscle or to lose body fat your focus should be on weight training. Having said this, I would recommend you toinclude 15 minutes of high intensity cardio, something like sprinting, 2-4 times a weekdepending upon your individual fitness goals. Cardio exercise is not only great for hearthealth but it has numerous other health benefits. Next is cool down. Many people finish their workout with a setof crunches and then head right to the locker room. Don't do this mistake. Make sure you cool down your body first. Cooling down your body after the workout isas important as warming up your body before the workout. A proper cool down releases the tension fromthe muscles and brings them back to the relaxed state.
This not only reduces muscle soreness butalso helps attain better posture and alignment. Next is proper form. Now, this one is very important. Right from the beginning make this a habitthat whenever you do any exercise, you do it properly with muscle mind connection. Doing any exercise with improper form willfetch you no results. Moreover, that way you are making your bodymore prone to injuries. So, never shy away from asking your traineror any of your friends who has been working out for quite a long time. Tip # 10, change your workouts every now andthen. This is because if you will follow the sameroutine week by week, your body will get used to it and it will stop giving you results. So, it is always advisable to make small changesevery 6-8 weeks. Small changes like re-shuffling your exercises,re-shuffling your workout days. These small changes serve as shocks for yourbody and it has no other option that to respond and make you grow. Tip # 11, diet is most important. Consider this, hardcore training plus no mealplan is equal to no results. Yes, I have been a victim of this in the past. I remember, I used to workout like crazy andthen post workout I would have just one glass of mixed juice. Protein was almost missing from my diet andhence, no results. When we do weight training, our muscle fibresbreak and then they need amino acids which are present in protein to rebuild strongerand bigger. So, make sure you have a protein rich dietwhich is well balanced with complex carbohydrates, healthy fats, vitamins and minerals. I firmly believe that the way our body shapesup depends 80% on what we eat and only 20% on how much we workout. So, do not mess that up.
Tip # 12, do not waste money on supplements. There are so many supplements available inthe market these days. For every fitness goal, there is a supplement. If you are just starting out, my advice toyou is that do not buy any supplements. Do not go for any mass gainer, do not buyany fat burner. First and foremost, you should fix your nutrition. Believe me, no supplement will ever work untilyour nutrition is fixed. Also, you should first get consistent withyour workouts. Then probably after 6 months of so, you cango for whey protein. But right now, no need. Tip # 13, understand the importance of rest. Most people think that they are growing whenthey are in the gym lifting weights but the fact of the matter is that our body actuallygrows when it is repairing itself. And that happens while we are sleeping orduring the rest days. Firstly, make sure you sleep for 7-8 hoursevery night. And then, if you are a beginner I would suggestyou to not workout more than 5 days a week. Keep at least 2 days for rest. And make sure you do not mess up your nutritionduring the rest days. Have a proper diet on your rest days as well. Tip # 14, results take time. Yes, have patience. It is not some kind of a fairy tale that youworkout for 7 days and you will get bulky muscles. More importantly, do not get depressed ifsomebody else is getting bigger in no time. You don’t know, he may be on steroids.
Do not fall for that trap. Stay away from drugs and steroids at all costs. You just need to focus on yourself. Three things. Nutrition, workout and rest. If you take care of these three, you willdefinitely get results. Finally, consistency is the key. Now, everything that I have spoken boils downto this point. If you are consistent about your workoutsand more importantly if you are consistent about nutrition, there is no reason why youwould not achieve your fitness goals. Take my word for that. It’s ok if you are finding it difficultat the beginning. It’s normal. But do not stop. A time will come when you will start enjoyingit and then you will get results. So friends, these were some of the tips thatI wanted to share with you out of my experience and my learning.
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