Nine basic tips to help you in the gym
If you have entered the gym now, or have little experience, it is perfectly normal that you still know little about it.
It is natural that you have immense doubts.
Over time you will learn, but here we have gathered nine basic tips to help you, and thus achieve better results.
It is nothing revolutionary, but small details that together can make a huge difference.
If you are sick, do not train
For some a good excuse, for others a sacrifice.
When you are really committed to training and dieting, you are making progress and enjoying the results, not going to train becomes a challenge.
However, if you are ill, do not train.
If you have the flu, take a day or two to rest.
You will be weaker, the risk of injury will be greater and it is more likely to get worse if you do an intense workout.
If you're having trouble gaining weight, peanut butter is an asset.
Each 100g has approximately 600 kcal.
That is, by putting a little peanut butter here and there, you will be adding calories to your diet without practically realizing it.
For anyone who has difficulty gaining weight, or has little appetite, this is an excellent strategy.
In addition, for every 100g about 50g are good quality fats and 25g protein.
Attention, opt for natural peanut butter (example) and not for those that usually sell in hypermarkets, loaded with additives.
Has a training plan
Going to the gym without a workout plan?
It is the same as trying to make a cake without the recipe, with ingredients in the gutters.
A little of this, a little of that … and in the end?
Define a training plan and follow it.
Don't change it just because at the end of a week you didn't notice any differences, be consistent.
Having a training partner is great.
Having a training partner with the same goals as you is even better.
Sometimes, and especially in the beginning, just the simple fact that you have someone to train with you, is enough to go training instead of staying at home watching the house of secrets.
On the other hand, a training partner who does not have a strong desire to train, and has no goals, will only harm you.
Cardio after training
Whether your goal is to gain muscle or lose fat, leave cardio training for after weight training.
Is it okay to do 5 or 10 minutes of cardio before weight training, now an hour on the treadmill?
It will be difficult to get a good performance from the weight training.
If you're trying to lose weight, don't just go to the gym once a day and spend the rest of the day sitting on the couch watching TV.
Take a walk, take a short walk that you usually do by car, or any other simple activity that gets you off the couch.
They are small calories that burn, that accumulated, will make the difference.
0% Fat, light or diet
There are even more famous "labels", however, these are the main ones.
A supposedly 0% fat product is not always good, and something light or diet is not always a good idea.
Always look at the label and read the nutritional table.
Often the 0% fat is loaded with sugars and often the light is not that light.
Do not facilitate
Not only in training, but also in food.
Don't let yourself relax, don't make it easy.
Follow the diet you planned and always try to improve with each workout.
Either through more load or two more repetitions in that last series in which you did 4 or 5 repetitions in the last training.
The week has 7 days, but that doesn't mean you have to train 7 times.
José works from 9 to 5, is a merchandise distributor and reaches the end of his working day already a little tired, but he will still train.
Strength training, high loads, an hour and a half to give the maximum, 7 times a week.
What do you think will happen to José?
José will start to feel worn out, José will start to have a lower income at work and a lower income at the gym.
After a month, José is not happy with his results in the gym, the loads do not go up and the mirror says he is the same.
Rest days are as important as training days, eat well and have days when you don't train to fully recover and evolve.