Fitness Guide for Beginners


The movements you do in the gym place are not the only thing you need to pay attention to if you want to shape the body. There are a few other things that the importance also needs to be noticed.
Below are 5 fitness guides for beginners that will help you achieve your desired body shape.




  1. Familiarize yourself with your workouts

Going to the gym is indeed a good start, but you will not feel a positive change in your mind and your body unless you make it a habit. This can seem very difficult to do, especially if you feel that you already have a full daily schedule.
But if you want to succeed in your body muscles, do regular fitness as much as 3-4 times a week is an essential thing. Surely it is not easy to make it a habit, but if you can already familiarize yourself with regular exercise, you will feel something lacking in your daily life if you do not exercise.
Experts say it takes 21 days to form a habit. So make sure you don't miss your sportsmen in the next 21 days.

  1. Raise your weight according to your skills

Beginners often learn from what they see. This is not a bad thing. But if you emulate someone who lifts the burden incorrectly, then you will also do it incorrectly.
Often poor posture is caused by someone trying to lift a burden that is too heavy. You don't need to rush to lift heavier weights. The important thing is to learn to contract your body to move the load. The better you can contract each muscle group properly when lifting the weight, the bigger your body will evolve.

  1. Perform Compound movements

A beginner is usually easily interested in complex training techniques found in magazines or online articles. If you have never been in a gym before or have never been in a long time, doing isolation movements that only focus on a single muscle will not give you the results you want.

To get the best results for muscle development and fat burning, start a fitness workout with compound movements such as squats, bench press, shoulder press, bent-over row, deadlift, and lunge. These movements will train multiple muscle groups simultaneously.
By doing so, you can relieve heavier loads, train more muscles and increase your metabolism speed for the better than if you're just doing isolation.

  1. Perform the movement with the perfect posture

The correct way of fitness is very influential in your performance and the results you will get. How your spinal posture when you perform a burden has a great impact on the body and the amount of weight you can lift.

Unless you are a weight-lifting athlete or are trained to carry out weights in a certain way, it would be much better if you keep your lower back slightly curved, the chest above and the head and neck in the Positions that are neutral, regardless of the weight lifting as you do.

  1. Do a Diet in earnest

The right fitness way isn't just about the technical stuff like what you're doing, how much weight you're lifting, or how much of a repetition you're doing. To get the body shape that you want, you should also pay attention to your food intake.

Just because you're a fitness, doesn't mean you can spend the rest of your day by eating pizzas and donuts. The sport you exercise in the gym is only a small part of the whole thing that you have to do to get the ideal body shape. The correct fitness guide also includes a true diet that is also the key to mentally and physically well-being.

Do setting up your diet properly before you worry about other things. Nutrition is not a difficult thing. You can start by getting rid of all sorts of processed foods in your diet and eat protein and vegetable foods.

Fitness Workout Schedule for Beginners
In the program that I will give this, the exercise in the first month will be heavy enough to do, but it will not make you injured. After a month, you will not only be ready to do more difficult challenges, but you will also shape your body into a lighter.
In short, a month after this you will look a lot better when wearing your clothes than it is today.

·         First Sunday

You will start the program by doing a fitness movement that trains your whole body. In each training session, you will train all major parts of the body. Practice for not the day of the first week, do only one type of exercise for each body part in each training session. Do not conduct daily fitness.
Take a break one day before re-training to make time for your body to recover. So your training schedule in the first week is Monday, Wednesday, and Friday. Other days are the days to rest.
In this first week, do three sets for each exercise you do. So in one week, you will do 9 sets for each body part.

·         Second week

You've just done this program for a week, but in the second week, you'll start training different parts of the body on different days by dividing the exercise into upper and lower body exercises. This means you'll train your entire body in two days, not in a day like a week before.
This week you'll be practicing for four days with the following workout schedule: The upper body of the Monday and we and the lower body Workout on Tuesdays and Fridays. Wednesdays, Saturdays, and Sundays are a time to rest. In this exercise, you will train each part of the body twice.



·         Third week

In the third week, we will divide the exercise into three days: the exercises push (training chest muscles, shoulders, and triceps), interesting exercises (train your back, biceps, and stomach) and leg exercises (train the thighs, hamstrings, and calves).
Just like in the second week, you'll train every part of the body twice. So in this third week, you will practice in the gym six times. Perform all three exercises on the top alternately every day from Monday-Saturday. You can rest on Sundays.

·         Fourth Sunday

In the fourth week which is also the last week of the training program, you will be practicing for four days each day you will train certain parts of the body. On Monday you will train chest muscles, triceps, and calves. On Tuesday you will train your legs and stomach muscles. Thursday you will train your shoulder and calf muscles. Day of Friday you will train your back muscles, biceps, and stomach. In this fourth week exercise, focus on the intensity of your exercise. 

If you're running a four-week workout above with discipline then you'll be able to see that your auto-growth is growing rapidly after a month.
Do not forget that in running fitness for beginners, you should always pay attention to the important things in the fitness to get maximum results. To get the ideal body, you don't just have to exercise regularly, but you also have to be disciplined in maintaining a healthy diet.

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