Before you start with workouts for fat loss or muscle gain, you must know the 3 basic rules that make workouts more effective.
Rule 1: Motivation and Habit Formation
Planning to do something- like going to the gym regularly- doesn’t automatically translate to actually doing it. You need to set up as many nudges and reminders as possible to keep you motivated and get you to your workout zone or gym in the first place. Being in the workout gear and actually just starting on your workout – that’s half the battle won!
You need to slot in the days and time period in your journal. Make clear cut appointments with yourself and you must give it priority. Health is our number one priority in life. everything else comes only after that. Cancelling your workout appointments for any other work is just not worth it in the long run – you must truly believe that.
Find different ways to motivate yourself. One great way to create a workout habit is to reinforce the behavior you want using a cue. A signal that reminds you what you are supposed to do next. An example of such a cue would be – setting out your workout clothes and shoes next to the alarm clock the night before your scheduled morning workout. It would be ideal if you keep the alarm away from the bed such that you have to get up from the bed to go switch it off. This ensures you are not tempted to hit the ‘snooze’ button. Remember to keep the alarm loud enough to wake you up and may be set a punchy tune rather than a soft musical one.
Rule 2: A Consistent Workout Program
Now you have reached the gym. But which workouts are you going to do? Which ones help you build mass, massive biceps or that gorilla chest? Which are the exercises that help you lose fat from specific areas like abs or hips?
The first thing about choosing a workout – is to choose a workout that you will actually consistently follow. while designing your workout program, you have to consider many points including your access to various equipments and the time period available for workouts.
Different exercises work for different people as they have different body types, experience and goals. What works for one person may not work for another. But no matter what these differences are, we are all humans and some basic rules do apply to all humans.
A full-body strength program using compound lifts is a great starting point for anyone – man or woman, thin or fat, American, African or Asian. Whether you are looking to lose fat or gain muscle – this is the best place to start. You can choose your own combinations from the exercises suggested in the following link.
Rule 3: Build on a Strong Foundation
If you are just starting your gym training, focusing on repetitive sets of bicep curls to build bulging biceps is not the best way to get started. You need to get started with some fundamental exercises first. You can worry about which exercise works which muscle and fine tuning your workouts after building a strong foundation.
A common mistake among beginners is Ego Lifting. This is the act of lifting too much weight without using proper form to impress your friends or the opposite sex. This is dangerous and you risk injuring yourself.
More weight, more sets, more reps – the “more is better” mentality that is popular in bodybuilding is not beneficial. If you overtrain, it can cause microscopic tears and trauma to your muscles. So allow adequate recovery time. You can start by training two to three times a week. Do not train every day!
You can choose 1-3 exercises from the these seven fundamental exercises to build a full body program that suits you. These exercises are the best tools for getting stronger and more athletic, setting the foundation for whatever future plans you have.