Introduction – Fitness is more than just a trend
The number of gym visitors is increasing rapidly and the interest in weight training and bodybuilding continues to increase year after year.
Training goals such as building muscle, more strength, and performance, as well as increased fat burning or weight reduction, are mentioned most frequently by the gym visitors. However, many newcomers to fitness often start their fitness training headless and haphazardly, without having informed themselves beforehand about targeted training, let alone about the right diet.
Especially for fitness beginners, there is often the belief that the motto “A lot brings a lot”. However, this is not correct and will not really help you to build muscle or strength, or to burn unwanted body fat! Especially at the beginning of training, fitness beginners can make the best progress with the necessary knowledge.
Incorrect ambition or improper fitness training can not only deprive you of the desired success but also lead to serious injuries and overtraining with all its consequences for your health.
Am I a beginner in fitness?
A fitness beginner is widely referred to as an athlete who has been doing regular fitness training for less than 6 months.
In 2020 due to this pandemic we, spend most of our time watching Netflix, kissanime, and playing video games, and this affects our fitness very badly. There is no place for false ambition here. Your joints, tendons, muscles, and ligaments need time to get used to in order to be able to adapt to the new load.
Tip # 1 – get enough sleep!
Athletes who struggle to build muscle often cannot regenerate as well as other athletes. If you don’t get enough sleep every night, it will seriously hinder your progress. It should be at least seven, better eight hours of sleep.
Training again before the end of the regeneration phase will put even more stress on the body and prevent muscle building that is not the goal. Break, rest, regenerate, and build muscles is the motto!
Tip # 2 – patience & consistency!
Building muscle takes time, just like losing fat, whether it’s easy or not. It takes patience, consistency, and a lot of work. It’s an uphill battle. If your progress stagnates after a few months of training, you can increase the training weights, add new exercises to your training plan and optimize your diet. Do not give up!
If the calories are increased or reduced depending on the goal (muscle building or fat loss) and the training intensity is increased, then further results are shown again!
Tip # 3 – don’t forget to warm up!
Always start by warming up the muscles first, as warm, blood-supplied muscles can absorb stimuli from stress more quickly. Use one of the many cardio machines to warm up in your fitness studio. At home, jump rope or jumping jack exercises are ideal, so that the entire body is quickly warmed up and better supplied with blood.
Another effective and additional warm-up method is that in the initial exercise you do 1-2 very light sets of 15-20 repetitions. For example when bench press with the empty bar. Such warm-up sets or exercises can save you from painful injuries or torn muscles!
Tip # 4 – start training the right muscle groups!
Always start training the large muscle groups such as the back, legs, and chest first! For quick muscle building, thigh, or chest exercises are particularly suitable. When you train these muscle groups, you automatically train smaller and smaller muscle groups such as biceps, triceps, or shoulders.
If you first train your biceps and then your back muscles, they can no longer give one hundred percent because your biceps are already tired. Since the biceps are involved in the pulling exercises, the maximum amount of weight can no longer be moved or used.
Tip # 5 – Make sure you have enough regeneration & relaxation!
In the meantime, it has been found that muscle-building can only be sustained if there is enough time to regenerate. Therefore, always wait at least 48 or even more (which is especially recommended for beginners) hours before you train the same muscle intensively again.
Sufficient sleep is also important for regeneration, as the regeneration of muscles is most effective in a long-lasting deep sleep. Remember that the muscle does not grow during training, but rather in the phase in which you are regenerating, i.e. you are recovering.