41 laws to know about the gym and everything that surrounds it
There is no such thing as a perfect training program. Often the most successful trainers disagree with each other. This means that you will have to learn a lot, think for yourself and experiment. Do not like? Stick with jogging.
The effectiveness of any training program is directly related to your dedication to it. If a program “doesn't work” it's probably because you're not trying hard enough.
Two words: Go Train. Stop using “surveys” as an excuse for procrastination. Yes, read articles and learn as much as you can, but most of what you will learn will come from experience and the time you actually spend training in the gym.
Any workout can make you tired but a good workout will bring you results.
When a normal person thinks “I have to lose weight”, he assumes he has to start running. A better idea? Start training with weights.
Beware of weird exercises and complex workouts. Workouts that bring great results will not include many functional exercises with medicine balls and rubber bands. You're not in physical therapy, you're building muscle and strength.
Training will not always be fun, but it will always be rewarding in the long run.
The cardio paradox: The better and tougher you get, the less fat burns with the same amount of training. Endurance is excellent if you're training for a race, not so much if you're looking to lose fat.
It's better to have muscle mass and some fat than to lose muscle, lower your metabolism, get weak and ultimately not have the muscle mass or the percentage of body fat you are looking for. That's what happens to someone who spends months behind the muscle definition with huge caloric restrictions and Olympic cardio sessions.
The more muscle mass you have, the easier it will be to lose fat. If you have fat to lose and you don't have muscle mass, it will cost a lot more.
Women who look good in yoga pants spend more time training with weights than training yoga.
The best sit-up exercise is 3 sets of less food. Also, if you want sit-ups, use weight exercises.
Strength and hypertrophy are not necessarily separated. You can get stronger with hypertrophy workouts.
Good workouts to gain muscle mass can be a mixture of explosive movements with slow, controlled movements. Compounds and isolates. Full body or muscle split training. There is time and space for everything as long as it is well applied.
If your training and diet are causing you to lose muscle mass then you're not getting drier, you're just getting smaller. And your metabolism will slow down as a result. Builds or retains muscle, always.
There are different philosophies and training methods that are effective and produce good results, but they all have one thing in common: Giving your maximum training. Doing your best in training is the foundation of all plans.
If you have half a dozen training machines at home gathering dust, accept that you need a gym membership.
Don't be concerned with the correct execution of the exercises to the point of drastically reducing the loads you use, but also don't do stunts to lift more weight. Look for balance and pay attention to possible errors.
Are you really dedicated? Usually people look for any excuse not to go training. It's cold, it's raining, or it hurts your toe. Anyone looking to really evolve finds a way to make things work, whether it's raining, snowing, thunderstorm or meteorite.
Wrist injury? No problem, train your leg. Knee injury? Workout from the top. Just because there is a small injury in an area of the body does not mean that there is no training, it trains an area that is not affected.
Don't limit yourself to training only when you feel good and willing. Force yourself to go train even when you don't feel like it, stay consistent.
If you've just started training, focus on learning the basics, not the advanced methods.
When it comes to fat loss, genetics can be considered a loaded weapon. That doesn't mean you have to fire it and reload it twice.
If your diet is working, then skip diets and fad tips. Trust your own experience.
If your diet isn't working, change it. Whatever she is.
A fat loss diet is something to be followed for the medium to long term. Be realistic. Plan something you can consistently follow rather than something extreme that you'll drop after a week.
Being afraid of consuming carbohydrates is a great way to stop gaining muscle. Training without gaining muscle mass is a great way to stay the same.
Fewer carbohydrates in the diet will not only make you look smaller, they will also make you weaker and lessen your training capacity. Being weaker and less able to train is a good recipe for stagnation.
Small details only make a difference when the basics are already optimized to the maximum. It makes no sense to think about the amount of Vitamin C per day when you are still drinking 1 bottle of coke for lunch.
You know that friend of yours who eats what he wants and is still in great shape? Don't eat like him.
You can transform your body regardless of your genetics.
It's possible to lose weight without constantly craving junk food. Learn to cook. Look for nutritious and tasty recipes and use them often.
Don't go on a low carbohydrate diet. Don't go on a low fat diet. Diet low in junk food. Reduce the consumption of things that you know are of no use to your goals.
Stop constantly looking for second opinions and approvals from other people. They don't know what works best for you any more than you will know without experimenting. Search and find out qb.
Don't limit yourself to judging progress by the scales. If you gain 3kg of muscle and lose 3kg of fat you will have the same weight. The scale will say you haven't progressed, the mirror will show you otherwise.
Okay, you did 100kg bench press for 10 reps in good shape. Congratulations. Now you put on more weight.
Small conversations in the gym are not a problem, as long as it's with the right people. Talking for two minutes about training with someone who is dedicated and who gets good results is not negative. Talking about football with someone who spends more time talking than coaching is.
Building the body you want will take time and be difficult but the results will be worth it.
The same people who will criticize you for your different food choices now are the same people who will ask you for dietary advice 6 months from now.
After some time on a diet or training, ask yourself “Is it working?”. Think well and respond honestly. It will not be easy.
Instead of putting phrases and photos related to the gym on Facebook, how about going training?