If there’s one thing I love about fitness, it’s the fact that there is always room for progress. In order to do that, you first need to know exactly what you want. Take your time and make some research. Take time to educate yourself about the fats, muscles and, nutrition and exercises. Once you do that and gather all the information, you are ready to step into the world of fitness. Here are three best tips on how to improve your fitness level.
Know what you want and keep the routine
You have to realize, this is a serious business. You have to change your bad habits in order to do your best and you also have to commit to it at least 95%. If you are not into fitness professionally, there’s no need to go to the gym every single day. Lots of people don’t know this, but muscles grow while you are resting, not while you’re working out. While you are working out, tiny cracks appear in your muscle tissues which gives them space to grow and become stronger. With that being said, here is an example of a week routine:
- Monday – Back and shoulder exercises
- Tuesday – Arm and chest exercises
- Wednesday – Rest
- Thursday – Leg day
- Friday – Cardio and stomach exercises
- Saturday – Rest
- Sunday – free weight exercises
Working out is 20% while diet is 80%. While you’re working out, you’re losing calories and water (through sweating), not fat. By constantly being in a calorie deficient you will lose fat. You will achieve calorie deficient once you reduce or better stop consuming empty calories and more carbs than you need. This means that you should forget about the sweets of any kind, alcohol and juices (unless they are natural of course).
When you fix your diet, you are ready for level two which includes fitness supplements. Now, let me tell you right away, FITNESS SUPPLEMENTS ARE NOT THE SAME AS STEROIDS! Supplements are things which help you achieve your goals easier, faster, tastier. They don’t make you look like Hulk or something and they don’t run through your veins and mess with your hormones. I’m sure you heard about proteins right? If you haven’t, protein is a wonderful substance which our body needs in order to function and grow muscles. Of course, a regular daily income of proteins simply isn’t enough for your muscles to grow, so you need to help them a little bit by adding protein shakes to your meals. One spoon of protein powder per day has enough protein for your entire daily needs, so imagine what incredible changes it can bring. If you want to gain weight, take whey protein concentrate along with some good carbs like Vitargo and if you are trying to lose weight opt for isolate, since it has minimum fat and calories and it is a pure protein in it.
Forget about the „gym myths“
Oh, there are so many I don’t even know where to begin. I don’t even dare to imagine how many people are living their lives with these misconceptions, so let’s brake some of the most popular ones once and for all.
Women shouldn’t be doing arm and back exercises because that is for guys only
Let’s get one thing straight – those bulky Hulk Smash „girls“ you are seeing on CrossFit competitions have special names for their bums – pin cushions. You know why? Because the only purpose of their bums is for thrusting testosterone injections in them. Hormones in the bodies of men and women are TOTALLY different and so are the body types. Ladies, LIFT WEIGHTS! You will burn 10 times more calories than while doing weight – free exercises and you will have nice, feminine and toned muscles.
You shouldn’t be eating after your workout
Yes, you should. An hour after every single workout session you should eat your brains out and fill your body with proteins and fibers it needs. Your body loses a ton of energy while you are working out, which needs to be recompensed.
While working out, you should drink tons of water
This is partly true actually. Of course, you need to stay hydrated, but not overhydrated. Basically, you shouldn’t drink more than one liter of water in an hour. Imagine what would happen to a houseplant if you kept watering it. It would die the second day. Too much water causes hyponatremia (disbalance between the amount of water and salt in organism) which is not good.
If you want to lose fat, do cardio every day
Correction: if you want your muscles to eat themselves, do cardio every day. Cardio is good if you keep it on minimum – once or twice a week is just enough.
That would be it. Now take your gym bag, gym shoes and clothes, water bottle and shaker and head to the gym. 3 months from now your body will thank you.