I
know when I’m at the gym, deep in a set at the squat bar and pushing my last
set out the best I can, I see them. A group of people (generally girls) who
want to work out. They always seem to come in at least pairs, and they hop on
machines, do about 9 reps, then leave. They don’t remove weights (if any),
don’t wipe down the machine, and they don’t come back. Usually, it’s mostly
core machines, with bad form and phones out, with a squat bar thrown in if they
heard squats make cute butts. I find it insane the lack of know-how before
memberships are paid for at gyms.
But...
I
also know what it’s like to walk into a gym and have no idea how to do
anything. I was lucky that my friends lifted and showed me how, and that my
school also had a body building club, and I soon got workout buddies. They taught me
the basics, showed me the ropes, and know I go in there with a devil may care
face and blasting music by myself almost every day. I’m eternally grateful for
my lifting habit, and I don’t want the initial intimidation of the church of iron to stop anyone from
conquering the idea to better themselves.
1 1. Focus
on a group a day
Hopping around on
machines, from core to arm to back, isn’t building enough to have any results.
If you are group hopping, you might see results in a year rather than a handful
of weeks. Say its leg day: then you only really want to do legs. Squats, leg
press, leg extension, lunges, kick-backs, leg curls, etc.
. 2. Do
Reps
Picking up a weight and
lifting it to 7 before putting it down and abandoning it isn’t going to do
anything. A muscle group has to be worked (hence the term “working out”) before
it starts to rebuild stronger. Doing reps (usually in 3s but I do 4s, I’ve
heard people do 5s, but 3s is the easiest to start with) where let’s say it’s a
bicep curl. Going straight to failure, you stop at say 26. If you do it in reps
of 15, you do 15 once, take a minute break, do 15 again, take a break, and then
finish with 15 more. You just did 45 rather than 26, almost doubling the output
and doubling the outtake of growth.
Great article to check
out to explain it more in-depth: http://www.examiner.com/article/why-do-reps-matter
3 3. Hydrate
Hydration is a key to
health period, and I am avid on water drinking (but sadly a coffee addict so I
even struggle with this). It also makes working out so much easier, and
sweating doesn’t hurt (I know it sounds strange, but post a paper pushed
evening of a grande coffee and no water, sweating feels like someone sprinkled
poison powder on me and I was dying). It is much easier to work out already
hydrated, with your muscles well supplied and lubricated to do the movements,
plus it is just fundamental to one’s health.
4 4. Have
a set goal in mind
Do you want to lose
weight? Then do high rep with low weight (ex: do 15s with a 5lb dumbbell). If
you want to get big, do low rep with high weight (ex: do 5s with a 15lb
dumbbell). My numbers aren’t a rule here, I just wanted to make it easy to
understand.
. 5. Diet
Getting in shape is 70% diet, 30% exercise
(as one of my friends told me). Your muscles literally tear themselves apart
when you lift, so they need protein to build themselves up stronger afterwards.
It’s like building a house, if you want to knock your house down to build a
bigger house, you are going to need more supplies than what the previous house
was made of. Protein gives you those supplies. Also, there needs to be a
balance of what you eat for what you want. Since I can’t go over every piece,
here is a good link for specific goals: http://www.bodybuilding.com/fun/meal-plan-for-every-guy.html
And another explaining further: http://www.muscleandfitness.com/nutrition/meal-plans/build-muscle-stay-lean-meal-plan
. 6. Don’t
be afraid to ask for help
The awesome thing about working out is it is hard work
you can immediately see. If someone is pretty jacked, you bet they know what
they are doing, and I have never had an issue if I was stuck with asking
someone for help. People love to talk about their passion and interests, and if
they are body building being asked body building questions, generally they hop
right on it. I’ve even been asked for help a couple times, and it is a great
feeling.
. 7. Take
proper rest cycles
Even if you want a flat
tummy and cute butt, don’t forget to balance out. Do upper body every other
day, same with lower body (I usually wait two solid days before I repeat even
something I am adamantly wanting to get better at).
8. Consistency
is what builds muscles
Going once a week isn’t
going to give much in term of results, especially with core. There needs to be
a minimum of three strength days a week to start getting any noticeable
improvement. Consistency is the difference between success and failure,
rippling abs and muffin top. You get what you put in in the gym, you cheat the
reps and “I’ll go tomorrow” and you won’t get anything out of it.
9. Working
out is work.
It’s going to hurt. You are going to be tired. You are
going to want to stop, but you have to keep going until muscle failure if need
be. It’s not all steamy bikinis and beautiful hair, its gross and sweaty. There
will be grunting (I have a friend who straight yells in the gym), everyone is
hurting and pushing past the hurt. You have to want it. There are limits, and
they are easy to figure out once you start going, but the amazing thing is, is
that you see those limits expanding. Added weights become proof of the hard
work that is being put in, and that feeling is amazing.
Fun Facts to help motivate you:
-Muscle burns fat. Just having muscle means your body
is consuming more calories – which means just having muscle makes you leaner.
It’s like a sponge, the muscle absorbs the fat around it, the bigger the
muscle, the more is absorbs.
-Cute butts aren’t always born, but they most
definitely can be made.
-Working out keeps you looking young and feeling
young.
-Stronger bones, Weight lifting is heavy work, and
it’s not just your muscles that get stronger, but your bones, too. In order to
support that extra weight, not only of the weights but of the muscles as well
so they don’t break, the bone becomes more reinforced. Since women in general
have bone issues that start around their 40s, this is plus for everyone.
Remember: It takes a month for you to see results,
three months for others to notice
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