TOP 5 GYM TIPS FOR BEGINNERS

                                     

1. Posture

Unless you're a pro powerlifter or are being coached in a specific way, it's best to keep your lower back slightly arched, your chest up, and your head and neck in a neutral position, no matter which lift you're doing.
Poor posture is the posture that results from certain muscles tightening up or shortening while others lengthen and become weak which often occurs as a result of one's daily activities. There are different factors which can impact on posture and they include occupational activities and biomechanical factors such as force and repetition. Risk factors for poor posture also include psychosocial factors such as job stress and strain. Workers who have higher job stress are more likely to develop neck and shoulder symptoms

2.Squeeze

Whether you're doing biceps curls, triceps press-downs, glute bridges, or leg extensions, squeezing as hard as you can at the top of the lift will help you build muscle. You don't need to squeeze for more than a second or two, but challenging those muscle groups to work that much harder will pay big dividend.


3.Mind muscle connection

Even Thinking About Exercise Can Increase Your Muscle Strength. As the ASAP Science video above shared: “Imagining an action and doing it require the same motor and sensory programs in the brain.” ... In fact, just believing that your daily activities are exercise has also been shown to improve physical fitness.

As you know, movement is controlled by the brain. The first step towards muscular contraction is a signal sent by the brain to your muscles telling them to contract. You might say that the mind-muscle connection (MMC) occurs at something called the "neuromuscular junction". This is where the mind meets the body. The brain releases a chemical neurotransmitter called "acetylcholine" to communicate with muscles in the body.

4.Proper diet

The foods you eat have big effects on your health and quality of life.Although eating healthy can be fairly simple, the rise in popular "diets" and dieting trends has caused confusion.In fact, these trends often distract from the basic nutrition principles that are most important.This is a detailed beginner's guide to healthy eating, based on the latest in nutrition science.

The fundamentals of healthy eating

While some extreme diets may suggest otherwise, we all need a balance of protein, fat, carbohydrates, fiber, vitamins, and minerals in our diets to sustain a healthy body. You don’t need to eliminate certain categories of food from your diet, but rather select the healthiest options from each category.

Protein gives you the energy to get up and go—and keep going—while also supporting mood and cognitive function. Too much protein can be harmful to people with kidney disease, but the latest research suggests that many of us need more high-quality protein, especially as we age. That doesn’t mean you have to eat more animal products—a variety of plant-based sources of protein each day can ensure your body gets all the essential protein it needs. 

Fat. Not all fat is the same. While bad fats can wreck your diet and increase your risk of certain diseases, good fats protect your brain and heart. In fact, healthy fats—such as omega-3s—are vital to your physical and emotional health. Including more healthy fat in your diet can help improve your mood, boost your well-being, and even trim your waistline. 

Fiber. Eating foods high in dietary fiber (grains, fruit, vegetables, nuts, and beans) can help you stay regular and lower your risk for heart disease, stroke, and diabetes. It can also improve your skin and even help you to lose weight. 

Calcium. As well as leading to osteoporosis, not getting enough calcium in your diet can also contribute to anxiety, depression, and sleep difficulties. Whatever your age or gender, it’s vital to include calcium-rich foods in your diet, limit those that deplete calcium, and get enough magnesium and vitamins D and K to help calcium do its job. 

Carbohydrates are one of your body’s main sources of energy. But most should come from complex, unrefined carbs (vegetables, whole grains, fruit) rather than sugars and refined carbs. Cutting back on white bread, pastries, starches, and sugar can prevent rapid spikes in blood sugar, fluctuations in mood and energy, and a build-up of fat, especially around your waistline.

5.Sleep

When it comes to working out, you know that what you do in the gym is important. But what you do outside the gym — what you eat, what you drink, and especially how you sleep, is just as crucial. In fact, you must sleep in order for exercise to actually work.

In other words, without sleep, exercise does not deliver those benefits, Dr. Winter explains. “If you don’t sleep, you undermine your body.”

Sleep gives your body time to recover, conserve energy, and repair and build up the muscles worked during exercise. When we get enough good quality sleep, the body produces growth hormone. During childhood and adolescence, growth hormone makes us grow (as the name implies, Winter says. “And when we are older, it helps us build lean muscle and helps our body repair when we have torn ourselves up during a hard workout,” he adds. “Growth hormone is essential for athletic recovery.”

The problem is, Americans have a major issue when it comes to sleep: More than 30 percent of us are sleep-deprived, which means we're not getting the recommended seven to eight hours a night required for adults, according to the Centers for Disease Control and Prevention. (1,2) And that means approximately 108 million people in the U.S. are sabotaging their own fitnessgoals, too.