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How to work out at the gym

skinny girl working out

What to bring: 16 fl.oz. (1/2 liter) of water, a small towel for wiping sweat and an MP3 player if you get bored easily.

Your body loses water every time you sweat. To keep yourself refreshed and to avoid dehydration, you need to keep sipping fluids, in small amounts, as you exercise. Your bottle should be empty by the end of your workout.

How to start. Start your every workout with 15-20 minutes of warming up. The best way to do that is using a treadmill, elliptical trainer, training bike, stair climber or a jump rope. At the end of the warm up, your body should feel warm and starting to sweat. This is how you get into the calorie-burning mode. Calories start burning only after 20 minutes of any workout. When muscles are warm, they get more flexible and prepared for hard work. It’s important to warm up, so you don’t hurt yourself lifting weights or stretching later.

How to work out. If you want to get a cut and toned body, the best exercises to do would be those that don’t require any machinery and where you can use nothing but your own body weight for resistance, like push ups, pull ups, squats, lunges, crunches, etc.

1. When you use machinery, you should also do every exercise very slowly. That way muscles will get the maximum workout. Never use inertia. If you feel that it’s too hard to do it slowly, that means you need to use smaller weights. It’s better to use fewer weights and do more reps, than go fast and heavy. The perfect weight for you is the one that you can do about 15-17 reps with at a time. People, who use weights they can barely lift, end up getting bulky and round, which a lot of times just makes them look fat.

2. Every time after completing an exercise, you need to take a 40-90 second break. That way you will bring your heart rate to normal and gather strength for your next challenge. It is very important not to lie on the floor or sit in one place during your break. When you were doing your exercise, your heart was beating really fast and imagine what would happen if all of a sudden you completely stop what you were doing and your heart had no more pressure to beat fast. Doing this long term might cause serious heart and general health problems or even a heart attack. That’s why you need to gradually bring your heart rate to normal. Walk around the gym. Go from one end to another or just do a circle. If you feel too tired to walk, at least get up and stand in one place while deeply breathing. Don’t wait too long between exercises. If you wait for 5-10 minutes, your body would cool down and your heart would completely relax, making it harder to get back to work again.

How to end a workout. After completing your workout, take 5-10 minutes to bring your body to its default mode. Since your muscles are warm, this is the perfect time for stretching. Start the stretching from your feet and legs, gradually going up to your back, arms and neck. If you don’t have enough time or/and patience for this, at least stretch the muscle groups you were just working on. Stretching will help you relax and your muscles will be less sore the next day.

The truth about exercise

Exercise is a good way to make you feel stronger, more fit and energetic, but is it always good for weight loss? There are different types of exercises. Ones that you do slowly, at your own pace and don’t really work up a sweat, and others, that make your heart beat very fast, make you drip with sweat and feel exhausted after you’re done. So which type is the right one for a person trying to lose weight?

It all depends on your weight and fitness level. If you are a person, who is very heavy and not really familiar with working out, then all you need to do is “move“. By that I mean you need to get yourself into any kind of activity that involves physical movement. Go for a long walk outside, play catch with your kids or ride a bicycle. Whatever you do, don’t start of with going straight to the gym and lifting weights. You might damage your health and demotivate your effort very quickly. Remember, the bigger you are, the less effort you need to burn calories. Now if you are just a bit chunky or you managed to lose so much weight, that you feel it’s time for a bigger challenge, go ahead and sign up for the gym. A lot of people have the wrong impression, that using machines at the gym will make you build muscle and make you skinny. This is so false. Heavy weights and machinery are good to help you build muscle only once you‘ve lost weight. Muscle tends to build under your fat, which is the surface covering your muscle. You can work on those abs all you want, but they will never see broad daylight until you get rid of the fat cover. It might end up even worse. If you lift a lot of weights, that are too heavy for you, you get a lot bigger in mass, but because the muscle tissue is underneath, you will end up looking like a blown up balloon and not getting any closer to being skinny. The best solution is doing exercises that don’t require any machinery. Once again, it’s all about the move. Jump rope, punching bag, stretch rope, running, push-ups, squats, sit-ups, these are the examples of the greatest calories burning exercises there is. It’s always better to do exercises where you use your body mass instead of actual weights. Look up videos on YouTube with exercises that you could do even in your own home. If you’re just starting out, it would be for the best if you consult a personal trainer to show you how to do the exercises correctly.