7 Basic Fitness Tips for Beginners from Expert

Basic Fitness Tips for Beginners from Expert, Fitness Tips

Basic Fitness Tips for Beginners from Expert – Getting in shape is not easy, we have already said that you need a training plan and a proper exercise routine.

Who wants to get in shape: lose the belly, strengthen muscles etc… should know that is not an easy goal.

We will explain the basic techniques and concepts of bodybuilding and fitness but we will do a summary of the most frequent errors and some interesting aspects that can move away from our main goal of getting in shape: lose fat and increase our muscle mass.

If you are stuck and you do not achieve your goal of increasing muscle mass or losing weight, follow our advice.

7 Basic Fitness Tips for Beginners from Expert

1. Don’t Overtrain your Muscle

Never overload the muscle, that is, do not overtrain it.

If you work a muscle only once a week you will get better results than if you train it three or four times a week.

It is very common to think that the more you train a muscle, the more it will develop, and this is false.

When you overtrain a muscle you are atrophying, since you do not let it rest.

For example, the chest takes 5 days to recover.

So train each muscle once in a week, and you will see the results.

2. Do Overload Muscle

This error is much more common than it seems and consists of doing the series without actually suffering in the last repetitions.

This may sound silly, it’s all true.

The growth of the muscle is directly related to the stimuli that it receives and that is why if we do not stimulate it properly it will not grow.

Do the series with a weight so that the last 2 or 3 repetitions we have to do with help.

Remember that it is in those last repetitions when the muscle will receive the stimulus that will make it grow.

A series in which it does not cost us to raise the weight in the last repetitions is a lost series.

We are simply wasting time.

Train with a partner, he will help you to make those last repetitions that you would not do alone, and that are the ones that are “worth”

3. Do not concentrate on the Muscle that makes the Effort

How many times have you done a back exercise and all you get is that your biceps become congested?

Check the exercise, surely failures in its execution.

Find a list of the main exercises and how they are performed here.

4. Rest too much between Series

This is a serious error.

It is not necessary to rest more than 60 or 90 seconds between sets, the rest is cheating.

5. Losing Training Sessions

You miss a training session because of a television program or a game and soon you will find any other reason to lose more training.

If you do that, you will cheat yourself.

6. Do not Train with Sufficient Intensity

To add even more intensity, you must take advantage of the many techniques used by bodybuilders of all levels, several of which do not require the help of a partner.

Among them are the compound series (complete two exercises for the same muscle group without rest), partial repetitions (after reaching muscle failure, extra repetitions are performed regularly with half the movement), descending series (after reaching the failure is immediately reduced the weight until a second muscle failure), and negative, used with exercises where we only work with the body as dominated and flexions in parallel (funds), since we have more force in the “downs” or “Eccentric contractions”, slowly making it to the starting point.

7. Put 100% of the effort into the Positive Phase (concentric) of the Repetition

While no attention is paid to the negative (eccentric) phase, do not waste your workout by simply letting the weight drop.

Use the negative phase to add stress to your muscles.

Basic Fitness Tips for Beginners from Expert

Basic Rules for Gaining Muscle Mass

1. Eat Big

It does not mean to eat everything, to grow, you need to eat smart.

You need to take 2 to 3 grams of protein and 4 to 6 of carbohydrates per kilo of your weight per day.

A bodybuilder who wants to increase in size should consume protein, carbohydrates, and fat according to the ratio: 40:40:20.

Start with that and adjust it to your individual characteristics.

Keep saturated fats to a minimum and drink at least 3 liters of water daily.

2. Eat Creatine

Creatine promotes the body’s ability to make sudden efforts such as those performed when working with weights.

3. Do not limit the Consumption of Carbohydrates

You cannot live only on protein.

Carbohydrates are also needed; make your sources of carbohydrates come essentially from those of slow digestion foods.

4. Train heavy but not Over-train

Practice bodybuilding, not powerlifting. Do not train so heavy but not so easy.

Choose a weight that you can control to do 6 to 8 repetitions, executing each repetition until the complete contraction.

5. Do not Increase the Volume of Training

When you do not progress, many people tend to think, “I am not training enough, and I have to do more exercises/sets”.

But this is not so, training too often or doing too many sets, is often counterproductive.

Raising the volume of work ends up leading to overtraining.

Limit your series to 12 to 16 per muscle group and incorporate techniques of high intensity that take the muscle beyond its failure.

6. Follows the Basics

The basic exercises maximize growth, these are the bench press for the chest, leg squat, dead weight for the back, and shoulder presses, barbell biceps, and push-ups, bench press with grip narrow for the triceps and deadlift with stiff legs for the femoral.

In other words, base your program on multi-articular exercises.

7. Apply the Principle of Maximum Contraction

Although it is one of the keys to growth, many beginner bodybuilders constantly fail to apply maximum contraction.

In each repetition of each set, you have to contract the muscle in the final position and maintain the tension for one or two seconds.

Do not think that with gaining weight well you have done well the exercise.

8. Rest Time

To gain muscle mass you should not rest more than 1 minute or the minute and a half.

This leaves enough time to recover the heart rate at the same time with this time of rest does not lose the congestion achieved with the previous series.

9. No more than Four Exercises for each Muscle Group

If you do not have enough with this number of exercises is that something fails.

Chances are you’re not training hard enough.

On the other hand, if you train intensively a greater number of exercises you will be entering the terrain of muscular losses.

10. Take a break after 4 to 6 weeks of High-Intensity Training

Rest a full week or lower your intensity for two weeks. This allows you to fully recover and in many cases promotes new muscle growth.

Basic Fitness Tips for Beginners from Expert

Basic Rules for Muscle Definition

1. Do not limit yourself to Light Weights and High Repetitions

High repetition sets are necessary but should never form the basis of your training.

Doing sets of between 12 and 20 repetitions for a long time prevents the muscle from facing a continuous challenge in each workout.

It combines in one training a set of moderate repetitions (10 to 12) and light repetitions (12 to 20).

2. Do the Aerobics after the Weights Training

Performing the aerobic after the weights, double the amount of fat loss.

3. Take Pre-Workout Slow-Digest Carbs

Fast-digesting carbohydrates exert a negative effect on the body’s ability to lose fat in the gym because it boosts the production of insulin, a hormone that must be produced upon completion of workouts to boost muscle development, but that during the exercise cancels or hinders the burning of fat.

4. Do Aerobics with the Interval System

Aerobics performed at 70/80% of MHR are good for losing fat but they are not the best.

It is best to use the method of intervals, where we alternate moments of high intensity with low intensities.

5. Take Caffeine, Green Tea and Carnitine

These three elements will help you lose fat, take 200 to 400 milligrams of caffeine with breakfast and 200 to 400 for 1 to 2 hours before training.

Take 500 milligrams of green tea extract three times a day one just before training.

Take 1 to 2 grams of carnitine three times daily, one of them immediately before exercising, and another just finish.

6. Do not just do Three Meals a day

You will know that it is best to do between 5 and 6 meals a day.

7. Failure to pay due attention to one fundamental aspect: NUTRITION

Don’t you think diet is important?

The biggest mistake that beginners make is to ignore nutritional needs: bodybuilding is much more than simply lifting weights.

Eating well is a very important part of gaining muscle.

You should consume the correct amounts of protein and other macronutrients at the right time.

Basic Fitness Tips for Beginners from Expert

Follow the advice of the Champions

Let’s say you buy a bodybuilding magazine, on the cover comes the article that shows how the current Mr. Olympia trains, then you buy the magazine and you follow the routine of the champion, but surprise, after a few weeks does not work as you expected.

Keep in mind that competitive bodybuilding is different than what you do at the “amateur” level.

To start you do not have the same genetics as they (they are the elite of the genetically speaking elite).

You do not have the degree of training experience, besides all, it is not the same hormonal profile due to the impressive amount of drugs that are required in these days at a competitive level.

This article is purely informative, in ONE we do not have the power to prescribe any medical treatment or make any kind of diagnosis or advice. We invite you to go to a doctor or expert in this field in the case of presenting any type of condition or discomfort.

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7 Basic Fitness Tips for Beginners from Expert
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7 Basic Fitness Tips for Beginners from Expert
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Basic Fitness Tips for Beginners from Expert - Getting in shape is not easy, we have already said that you need a training plan and a proper exercise routine.
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