How to rock at the gym for weight and for weight loss

Most beginners, not knowing how to properly train in the gym, allow the same typical error: Aiming for a quick result, they do a lot and often. Mostly this leads to fatigue, clogged muscles and stop weight gain.

Training classes

First of all, decide with the gym and trainer. Consult him how to eat and how to swing properly in the gym. If the coach will give you enough time and explain everything is available and very clear, you can “settle” here. Be careful about the form for training: clothing should be loose, ventilated, preferably of cotton.

Plan of operation

If you are a beginner and saw the equipment only in the window of a sports shop or in advertising your way to success is through a coach. Here is often allowed following error: many people think that will cost the advice of friends or can just repeat the exercises over others. In most cases this does not work. Only the coach can explain all the subtleties of this sport: how to swing properly in the gym, how to exercise, how much rest between sets. Moreover, most practicing individual training sessions where you will work all muscle groups and achieve your goals.

How to work out in the gym

To a session in the gym produce results and bring pleasure, it should not be overly bore you with. It is clear that just sit on the bench – also not the case. The training is divided into three parts:

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• Warm-up;
• Strength exercises;
• Cardio.

The Warm up typically consists of jumping rope or running on the track as well as the actual walk on the elliptical. In addition, you need to work out the abdominal muscles, as the main load during exercise have on lower back. The average length of the warm-up 10-15 minutes. the Strength training – this is the main part of the training. To compile the program and explain how to swing properly in the gym have a coach, also his responsibilities included temporary advice for the correct implementation of exercises. Mostly on the workouts alternate working muscle groups, for example, on Monday the focus is on legs, Wednesday chest, Friday back. The average duration of strength training is 50-60 minutes. The correct completion of the exercise is cardio. It was during this period burned the most calories. A good example of how cardio is intense Jogging on the track. The duration of this stage is 15-20 minutes. Thus, the average workout should take you about a half hour.

Selection of weight

To understand how to swing properly in the gym, you need to set goals. If the desired result is increased muscle mass, then you need to support more weight with a moderate number of approaches (10-12 times). If you came to lose weight or to give the body relief, the weight of the projectile should be small, and the performance of approaches reported Yes high (30-40 times).

Recreation

And, of course, do not forget about the rest. For muscle growth is absolutely vital. Therefore it is not necessary to go to the gym daily and to exhaust itself with trainings: the best option for a beginner – classes 3 times a week.