The Beginner’s Guide to the Gym – Cardio, Stretching, Exercise, Nutrition

Beginners who are just about to start their fitness journey. Congratulations! this beginner’s guide to the gym is just for you, and now you are one step closer to the fitness journey.

Doing physical activities can be good for you and your health. A good physique does demand nothing, but it comes with tons of benefits like obesity reduction, prevention from diabetes, heart diseases, a few types of cancer, and other sicknesses.

Benefits of indulging in gym activity

• Manage overall weight
• Prevent being Obese
• Lose Weight
• Reduce Stress
• Increase Endurance
• Mood Enhancer
• Help Sleep Better
• Prevent Chronic Diseases
• Improve Mental health
• Prevent from Diabetes

Start going to the gym with a lack of knowledge is freaking out.

In beginner’s guide to the gym, I will be briefly explaining you to the benefits of exercising, nutrition, and all other factors that are usually done by every gym-goers and tell you step by step about how and where to start.

Let’s get started,

Stretching – Beginners Guide to the Gym

Stretching is vital for everyone; whether it is a beginner or an intermediate, it improves physical activities, muscle health, flexibility, and enhanced workout performance. Stretching protect you from various cramps, and it supports your muscles to grow.

The stretching holds on to muscles’ flexibility and gives muscles a robust and healthy stretch that keeps a good range of motion in particular joints.

Benefits of stretching

• Increase Flexibility
• Prevent Back pain
• Improve Posture
• Improves physical activity
• Stress Relief

Stretch before going to working out and stretch after working out for a good blood flow in muscles.

Without stretching out, it’s hard for muscles to work activity and may give joint pain and muscle cramp; this is why stretching out is essential.

Cardio

A beginner should have done the cardio sessions before getting up for exercise.

Cardio sessions include

• Running
• Jogging
• Swimming
• Cycling

These type of aerobic activities helps your body to stretch out and makes you more adaptable and energetic.

Doing cardio activity helps you to consume more calories, promote metabolism also enhance BMI.

Cardio sessions Benefits

• Improve cardiovascular activity
• Lower Blood Pressure
• Increase Stamina
• Helps Weight Loss
• Regulate Moods

Cardio boosts your endurance, strengthens your lungs and heart, and burns calories rapidly, which causes weight loss and makes you shredded.

Work on cardio activity cardio constantly will help you manage weight, reduce heart disease, make your bone more robust, and deliver enough oxygen to your muscles and make them function better.

Try to go to cardio sessions for at least 30 min to boost your endurance and enhance your athletic performance during the workout session.

Weight Lifting – Beginners Guide to the Gym

Here’s is the most fussing part for beginners.

Training is itself a most important part. Weight training includes pull-ups, push-ups, crunches, squats, and so on.

Weight training fights obesity, and various chronic diseases also manage a healthy weight. It also enhances metabolism, which helps you to burn more calories throughout the workout session.

Engaging with strength training, toning your muscles, improving physical fitness, increasing bone density, and giving pleasure to your brain push you to do more physical activity.

Resistance Training Requirements

• Should do with the accuracy
• Do not go with the heavyweight
• Take a proper breath while performing
• Don’t hurry yourself
• Learn how to perform each exercise
• Train each part in a day

Strength training is different from the cardio part; in strength training, you lift Weights like the barbell, dumbbell, machines, and so on, which build your bones and muscles.

Type of part we have to train

1. Chest
2. Arms
3. Legs
4. Back
5. Shoulder
6. Abs

Exercise plan for beginners should be like this

• Train each part of the body each day.
• Do exercise with proper form.
• Learn how to perform each exercise, then go with the heavyweight.
• Train every part of your body in a week.
• Do six exercises for every part.
• Always go with 10-12 repetitions.
• Perform four sets of each exercise.

Weight lifting builds muscles and increases the metabolic rate, which burns more calories and reduces body weight, builds muscles, strengthens joints and bones.

Also Read:- Compound Exercises

Nutrition

Nutrition is an essential factor in a beginner’s guide to the gym.

With the proper nutrition, beginners can make most of it. Proper nutrition is as important as stretching, cardio, weight training. People regularly work so hard in the gym but forget to give nutrition to themselves.

The benefit of nutrient-dense food

• It helps you in good shape
• Maintain body weight
• Good for health
• Reduce various chronic diseases
• Provide plenty of health benefits

Healthy eating is part of a healthy lifestyle. Besides this, having the right diet makes you more light and felt more confident.

Foods that are good for beginners are

• Healthy carbohydrate foods include:- Whole-grain cereals, oats, brown rice, low fat and fat-free yogurt, legumes, nuts, seeds, vegetables, whole fruits, unsweetened dairy products, pulses.
• High Protein foods include:- Chicken, eggs, salmon, cheese (cottage cheese), beef, milk, beans, soy, Greek yogurt, oats, broccoli, almonds, protein-rich salad, protein shake, peanut butter.

Food list which should avoid

Sugar-filled foods

• Candies
• Biscuits and Pastries
• Dairy products
• Breakfast foods like sugary oats, cereals
• Sweetened soda, juice, shakes

Refined carbohydrates

• White bread – White bread made with white flour, which is high in calories and low in nutrients, makes itself a lousy food for health.
• White Rice – White rice is refined carbs food with fib0er quantity; refined carb is direct with obesity.

Processed foods

• Chips
• Cakes
• Pizza and pasta

This food might give a pleasure of delicious taste, eat in moderate form, it will be fine, but eating them in access can lead to some serious issue.

Final Verdict

These are the factor that beginners should follow while stepping to the gym. Beginners should follow these steps to achieve their dream physique.

You can have black coffee, eat a banana, peanut butter, eggs, oatmeal as a pre-workout, and in the post-workout can be added a meal full of carb, protein, and fiber.

While going to the gym, you can carry

• Water bottle
• Headphone
• Armband
• Gloves
• Pair of shoes
• Deodorant

These essentials should carry while going to the gym. Suggested read: Workout goods.

Thank You