Aug 24, 2011

How to start gym?!

Fairly simple question that many people frequently asked-- How To Gym?

Every starting point might seem complicated when you have know nothing about it,
same to start doing gym.

So, bear in mind with 3 simple yet hard thing,

1st. Work Out
2nd. Eat
3rd. Sleep/ Rest

Or I would like to say "SEX"--Sleep, Eat, EXercise!

1st. Work Out (p/s: for female is the same)

When you heard of work out/ gym, what's come to your mind? All those weight only?!
Here, simple separation into two kind,
which is weight training and cardio.

So, get a mirror and look at yourself, what do you want to looks like inside the mirror?!
Are you overweight? or too skinny? or just want to keep fit and get healthier? or train for some sport's activity?

For you that is overweight, focus more on cardio, which is explained well in this video by Scooby:

Well, weight training is equally important for you to build bigger muscle, thus, increase metabolism rate which burn more fat from you.

For you that is skinny, main focus is on building muscle not cardio workout,
so, 1st thing to know is the anatomy of your body structure,
(You won't really build and engage your body well unless you study it first, worst case scenario causes injury)

there're 3 big muscles group on your body, chest, back and thigh, the rest consider as small muscle group.

As an example of myself, I go 3/4 times a week,

Mon: focus on 1 of my big muscle group, chest.
         Do few exercises focus on the chest,
         (go for 3/4 sets of 8-12 reps, for training fitness level and muscle growth)
         then, do some small group such as triceps, abs.   End with 15mins cardio

Wed: focus on another big muscle group, back.
         same as before, do few exercises only on back.

         then, follow by shoulder and abs. End with 15mins cardio.

Thur: focus on last big muscle group, thighs.
         hit them hard on classic workout plan, few exercises.

         then, follow by calf, abs. End with 15 mins cardio

Fri: extra focus on both arms.

Training can be vary, simply youtube or google it!

2nd, Eat

Eat separate into two also, solid food and supplements.

Remember! supplements will never overtake the solid foods.

Solid food for bulking, is to eat more portion and many meals. "Eat Big to Get Big" for skinny people

More intake on protein and carbs.

Then, main supplement will be like whey protein ,mass protein, and casein protein.

Whey is low calories, high protein
Mass is high calories, high protein *both are fast react protein, drink b4 or after workout

Casein is slow react protein for better result.

for skinny, you'll need more calories to work out + gain weight, might be fat or muscle if you doesn't choose your food.

So, for overweight person, you'll need protein too~to repair your muscle tissue after workout.

Other supplements are multi-vits, mineral, calcium, vit-C, fish oil are important too!!

And of cause, H2O, water is fairly important too!! drink few Liter a day!

Same thing go for here--do online research on it is much more easier.

3rd. Sleep/ Rest

You muscle will not grow is you didn't rest well! sleep at least 5 hours per day, 8 hours the best!

And sleep at the right time, meaning sleep early and wake up early.

OKAY, though just 3 simple steps but it can branch to many others details, so here is just a rough idea of how to start gym...will HIGHLY RECOMMENDED to google search and youtube for how to workout.

Some magazine helps too!

DO WATCH THIS VIDEO for don't being silly to believe fast-achieving-result program!

So, hope I help to solve some of your basic doubt.

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