gym tips

9 basic gym tips

Some gym tips that can help you get better results

If you have just joined the gym, or have little experience, it is perfectly normal that you still understand little about the subject.

It's natural that you have a lot of doubts.

Over time you will learn, but here we have put together nine basic tips to help you achieve better results.

It's nothing revolutionary, but they are small details that together can make a huge difference.

If you are sick, don't train

For some a good excuse, for others a sacrifice.

When you are really committed to training and diet, you are making progress and enjoying the results, not going to train becomes a challenge.

However, if you are sick, don't 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 you will most likely get worse if you do intense training.

Peanut butter

If you're having trouble gaining weight, peanut butter is a great asset.

For every 100g there are approximately 600 kcal.

In other words, by adding a little peanut butter here and there, you will be adding calories to your diet without practically realizing it.

For those who have difficulty gaining weight, or have a poor appetite, this is an excellent strategy.

Furthermore, for every 100g, around 50g are good quality fats and 25g protein.

Attention, choose natural peanut butter (example) and not those that are usually sold in hypermarkets, loaded with additives.

gym tips

A training plan

Going to the gym without a training plan?

It's the same as trying to make a cake without the recipe, with random ingredients.

A little of this, a little of that… and in the end?

A piece of crap.

Set a training plan and follow it.

Don't change it just because after a week you haven't noticed any differences, be consistent.

training partner

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 of having someone to train with you is enough to get you to go train instead of staying at home and watching the house of secrets.

On the other hand, a training partner who doesn't really want to train, and doesn't have goals, will only harm you.gym tips

Cardio after of training

Whether your goal is to gain muscle or lose fat, leave cardio training until 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 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.

Go for a walk, walk a short distance that you usually take by car, or any other simple activity that gets you off the couch.

These are small calories that you burn, which when accumulated, will make a difference.

Stay active!

0% Fat, light or diet

There are even more ?labels? famous, however, these are the main ones.

A supposedly fat-free 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.

Fat 0% is often loaded with sugar and light is often not so light.

Don't make it easy

Not only in training, but also in nutrition.

Don't let yourself relax, don't make it easy.

Follow the diet you have planned and always try to improve with each workout.

Whether through more load or two more repetitions in that last series where you did 4 or 5 repetitions in the last training.

gym tips


There are 7 days in a week but that doesn't mean you should train 7 times.

José works from 9 to 5, he is a merchandise distributor and he arrives at the end of his work day a little tired, but he still goes to train.

Strength training, heavy loads, an hour and a half of maximum effort, 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 performance at work and a lower performance in the gym.

After a month, José is not happy with his results in the gym, the loads are not increasing 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 be able to improve.

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