How to Train Yourself At The Gym?
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Published: October 2, 2022
Working out has become more complicated than ever with all the information overload. It can get more confusing than it actually is if you see how much information is out there. But at the same time, it’s hard to know what really works and what doesn’t, what exercises you should be doing, and how often you should train. For some people, it is easier to just hire one of the professionals of DubaiPT Personal Trainers who would create a workout regime and a meal plan for them. However, if you want to try working out on your own – either because you like a challenge or because you want the freedom to do your own thing – we have excellent tips for you. Everything you need to know to train yourself at the gym is in the following guidelines. Get ready to become your own trainer and elevate your workouts to the next level.
If you want to train yourself at the gym first you need to set a goal for yourself
The power of setting a goal for yourself is not in reaching it. Actually, its power lies in having an end line that keeps you on track. A bullseye to aim at. If you want to train yourself at the gym, pick a goal that is specific first of all. There are many different ways to do that, but why not take advantage of the best workout apps of our era?
Start with defining exactly what you want to achieve, whether it is appearance related or performing a difficult pyramid workout. Then you need the goal to be measurable if you want to keep track of your progress. The next point goes without saying: make your goal achievable. Don’t choose something so ambitious that you can’t do it in the end. Pick a practical goal that is also fun.
The goals of losing weight and building muscle – which one to pick?
Whether you have a goal of wanting to change your appearance or improving your mental and physical health, you will need to pick one of these – losing weight or building muscle. Many people want to reach both goals, and that’s perfectly fine – as long as you know that reaching them at the same time is impossible. Why? Simply because they are contradictory. Losing weight and building muscle require different lifestyles, workout regimes, and different nutrition or different Dubai meal plans. But don’t worry, you can still reach both goals; you will just need to do them one at a time.
But which one should you do first?
The question of whether you should lose weight or gain muscle first sparked many discussions between fitness experts and even caused conflicts. There are those in favor of doing muscle building first and those who say that you should first lose weight. But the truth is – it doesn’t really matter. Both goals have specific diet and exercise plans, and if you follow them, the results will inevitably show.
However, in some cases, it’s recommended to do one before the other. For example, any good personal fitness trainer in Dubai would recommend that you start with weight loss if you are overweight, according to the BMI (Body Mass Index) chart, since that would require a lower calorie intake. Likewise, if your body type is considered underweight, it would be best to start with muscle building because gaining muscle means you will have to gain weight.
Make sure to have a fitness plan whey you train yourself at the gym
Having a fitness plan before going to the gym will save you a lot of time and effort. If you think that you will just figure out what exercises to do when you get there, you will inevitably waste a lot of time and won’t accomplish much of a workout. A lot of people prolong their workout more than necessary because they don’t prepare an exercise plan in advance. They spend their time on the phone, looking for exercise ideas, or just waiting around for a machine to be free. But if you decide to do an upper body and abs workout, for example, write down which exercises to perform; you will accomplish more in half an hour than in an hour at the gym without a proper plan.
Keeping yourself motivated
If you are already comfortable with a steady routine, you should definitely be proud of it. But when you have to train yourself at the gym and stay on that cardio grind every day, you might need some help with motivation. Keeping yourself motivated when you work out alone can be challenging at times. So, let us share the key to motivation with you immediately – motivation won’t keep you going, but consistency will. Because motivation comes after. Nobody, absolutely nobody, can stay motivated all the time, no matter how much they love exercising. Life happens, and we will inevitably experience many days when we don’t want to bother going to the gym. And in those moments, your habit and the consistency you created in your lifestyle will get you motivated.
What exercises can you incorporate in your fitness routine when training yourself at the gym
Strength training is one of the best ways to start, whatever your fitness goal may be. It will surely help you to build muscle quickly! Also, this type of training is better at burning calories even when the body is resting. That is a great benefit if you’re trying to lose weight or maintain it. It also helps with strengthening your joints and bones, which prevents injury. Your endurance will improve greatly and you will be able to feel that during your other workouts. Isn’t that motivation enough?
Don’t underestimate body-weight exercises
Strength training uses resistance to make your muscles work. So you don’t have to jump straight to those heavy-duty machines and massive weights, especially if you have never lifted weights in your life. There are a lot of great and practical ways to create resistance for your muscles. Some will require minimal equipment. But most of these can be done by simply using your body-weight! You already know many of the exercises that make great strength training. Squats and push-ups are your best friends. Lunges and bur-pees will go a long way. You can also use equipment like lighter weights, resistance bands, dumbbells, or slider disks. But if that sounds too complicated for now, keep it simple and focus on routines that just use your body-weight first.
How many times per week can you train yourself at the gym?
Ideally, you should train yourself at the gym three to five days per week, but it is mandatory that you work your way up. Start off at 2 days a week, then when you feel comfortable, add a third day. Train yourself at the gym for 20-minutes when you first start, then gradually add on time until you’re training for 45 to 60 minutes. And never skip cardio exercises! Aerobic exercises warm up your muscles before strength training and energize them after it.
Prepare your muscles before you start to train yourself at the gym
A proper warm-up is crucial in preventing injuries, it preps your muscles for the work and helps increase your flexibility. Increasing your range of motion allows you to go deeper into squats or lunges. When you can fully extend those bicep curls, it will mean the muscles are working more, and you’ll get better results. A five-minute warm-up is all it takes when you are just starting to train yourself at the gym. Do jumping Jack’s and high knees or combine them with mountain climbers. Don’t forget to stretch.
Mix up the exercises
Full-body workouts maximize the caloric burn by working all of the muscles in the body. The best way to activate your whole body and melt the fat is to always combine one upper body exercise with one lower body exercise. That way, while the upper body works, the lower body has time to recover. This is an example of what we are talking about:
- Squats + push-ups
- Walking lunges + lat pulldowns
- Romanian deadlifts + overhead press
- Mountain climber + bench row
Also, in the beginning, you don’t have to do too many repetitions. Listen to your body. Challenge yourself but don’t push yourself too hard. You can add more variations and repetitions as you get more comfortable with your strength and balance.
Don’t forget to take rest days
Your muscles might feel sore the day after a tough training session. What happens when you strength train is microscopic damage to the tissu. However, that will be repaired, so don’t panic. That’s how you build stronger and more beautiful lean muscle. That’s why rest days are important. Because if you constantly break down muscle without a recovery period, you will never give the muscle fibers a chance to repair and you’ll be fatigued all the time.
Fuel your body with healthy, nutritious food
Nutrition is just as important as a proper exercise plan. You cannot achieve any of your fitness goals without an adequate weight loss diet plan or muscle-building diet plan. Because nutrition is what fuels your body and your workouts. Without adequate food intake, you won’t be able to reach your goals.
For this, it’s best to seek out the help of a professional fitness trainer. They will for a meal plan based on your calculated BMI chart and your fitness goal. Their knowledge and expertise will ensure that you achieve your fitness goal in the healthiest way possible.
Hopefully, after reading this article, you will be able to train yourself at the gym like a pro. Remember to incorporate our advice into your fitness- oriented lifestyle. If you decided no to ask a professional trainer for help, make sure you do all the research you can in order to complete your fitness journey in the best and healthiest way possible.