Determining Your Entry Level
Some of the things may be very simple for some of you, but remember that this article is intended for beginners to look for quick ways, shortcuts, to build muscles correctly, avoiding common mistakes. If you are a complete beginner, then this is great! But if you are a little more advanced, you can also benefit from this article by simply going through the points that interest you. Not bad?
Everyone will have a different starting point, so I think you understand that it would be impossible to give advice that suits everyone. But I hope this article will help people who really need it.
Required equipment
To start training, you need equipment:
- shells;
- wall;
- mat, karemat;
- musical equipment;
- sportswear;
- place for sports.
To assess the clarity of the movements performed, you need to install a mirror. It is for this purpose that in many gyms group classes are held opposite the mirror wall.
The equipment should cover all the needs to decide how to build muscle in a month:
- dumbbells with removable weights;
- barbell;
- Hula Hup;
- jump rope;
- stops for pumping individual muscle groups;
- scales;
- stopwatch;
- circle.
Doing exercises can damage a tendon or pull a muscle. For this reason, there should be a first aid kit in the training room.
Desired content set:
- anesthetic gels;
- warming ointments;
- elastic bandage.
Paying attention to your health will help you achieve unprecedented results, just by taking the right pace. Before deciding on a training program, undergo a medical examination. Collect information on contraindications. Then get advice from an experienced trainer, or better yet, work with him individually for at least the first couple of months.
Bodymaster.ru recommends Training Plans:
Let's say you see a guy on the cover of a magazine who claims that he does a certain workout to get the results you see in the photo. Your first reaction is that you need to start the same training to get the same results. The problem is that it was not the training itself that shaped his body, but the accumulated years of training and, most likely, several different training phases and programs. Be careful because you can do a workout and see potentially good results, but in the end, you will have to apply consistent effort over time for the results to be noticeable.
Mistake #5 – Lack of foundation
Everyone wants to increase their bench exercises, squats and deadlifts, or be able to bench press 45kg dumbbells and look like they're on the cover of a magazine, but before you go ahead, have you ever thought about the fundamentals? Of course not, because it's not interesting enough, am I right? But often, when increasing weights, athletes sacrifice form and technique, which can often lead to injury.
First, correct execution, and then weight gain. This rule will lead you to better progress in the coming months and years. If the base is not strong, then your results will inevitably become worse as you increase the weight of the exercises.
Thirty day exercise plan
The proposed complex will give guaranteed results. Exercises can be distributed over days, giving the muscles of different groups the opportunity to recover. The completed first four-day phase is repeated.
1. Raise your hips (two sets; 15 repetitions). Your back lies firmly on the floor. The hips rise as high as possible. 2. Classic scissors. (2x15) By spreading and bringing your legs together, slowly and smoothly move to a vertical position. The initial tilt angle is 15°, the final tilt is 90°. Thirty second rest.
3. Exercise “windshield wipers with emphasis.” (2x20) Holding the barbell, rotate your raised legs left and right. Performed while lying down. Minute break. 4. Bench press with a wide grip. (2x10) The barbell lowers as you exhale. Try to work your pectoral muscles. After a minute's rest, the same exercise is repeated, the hands are placed narrowly. 5. Do push-ups with cotton. (2x12) After each push-up, push up, palms should touch. 6. Classic plank. (two approaches per minute) The body takes a plank position, the stomach is tightly tucked. The emphasis is held by the elbows. The head, the midpoint of the back, and the buttocks form one line.
7. Side plank. (same number of times) The body turns around, focusing on one of the hands. The free limb is extended along the body. The second time the side changes. 8. Squat. (30 times) When squatting, watch the position of your pelvis. The tailbone is directed towards the floor. 9. Raising the barbell vertically. (20 times) Arms straight, back straight, weight lifted with legs.
10. Work your calves. (15 times) The calves are pulled up at the same time as the chest. The shins can be weighted with pads. 11. Pull-up. (minimum number 10) 12. Lifting the bar in front and above you. (starting from 25 times) Perform each type of this exercise, making sure that the hands are level. Raise as you exhale, lower as you inhale. 13. Lateral dumbbell raise. (about 30 lifts) Legs apart, back straight. Breathing is even. Arms outstretched. Work synchronously.
Regular work, following all instructions and careful attention to technology and your health will allow you to achieve what you want. After classes, take a contrast shower, this will increase the burning of fat layers.
Bodymaster.ru recommends Fitness Trainers:
You shouldn't sign a long contract with a gym so that you can't leave for 3 months if you're not confident in your abilities. It's better to ask them to show you the exercises, and then have them check your form and technique, and then you can come back periodically for refresher training.
Think of it as an investment rather than a expense. You want to add weight to the bar to get bigger and stronger, right? Then you have to focus on the basics, and this, I guarantee, will lead to great results in the end.
Proper progress tracking
Tracking your progress is one of the keys to getting results. After all, how will you know if you're making progress if you never measure it? Include the following things in your program:
- weigh yourself every 2 weeks at the same time of day and before meals and record the results;
- take a photo of your progress every month;
- use a training diary to track your exercise progress;
- Write down your thoughts on training, nutrition, recovery, etc. weekly.
Know what you want to achieve
In order to hit the target, you need to know where to aim, right? The same goes for building muscles and changing your body. In the last tip, we discussed how important it is to track progress, but first you need to set a benchmark or target end goal that you want to achieve.
Set yourself a goal for one month, for example, I want to gain 3 kg within 4 weeks or I want to increase my bench press weight by 5 kg within the next month. Set yourself a longer-term goal for 6 months, for example: “I want to stick to my program for 6 months and gain 10 kg.” Be specific about your goals and keep them somewhere you can see and remind yourself of them every day. With a clear direction and end goal in mind, you will be much more likely to get closer to achieving it. Knowing what you want to achieve is very powerful, so don't neglect it.
Protein, multivitamins and fish oil
Sports supplements have always been and will be a hot topic in bodybuilding. As a beginner or advanced athlete, it is not recommended to include many supplements in your diet. They can create false hopes of achieving incredible results. At the same time, there is a list of the basic three supplements that beginners should use as necessary to accelerate the achievement of results.
Proteins
Even if you're new to fitness, you should still know that good protein is essential for building muscle. You will require more protein than the average person who is not trying to gain muscle mass, and because of this requirement, it will be easier to consume excess protein in shake form by mixing the protein with milk or water.
Multivitamins
Multivitamins should be included in your diet whether you are in the fat-burning phase or the muscle-building phase. The answer to why you need to use a multivitamin should be obvious, but to be clear, I will say that multivitamins provide your body with essential vitamins and nutrients that you may be lacking even if you are on a very healthy and proper diet.
I like to think of multivitamins as a form of insurance because you can be sure you're getting all the recommended daily amounts of nutrients and minerals. However, multivitamins are not a substitute for bad habits and a poor diet. Therefore, I recommend not only taking a multivitamin, but also eating a healthy diet rich in vegetables.
It's even more important to include a multivitamin in your diet when you're in the fat-burning phase because your overall activity level will increase, and more overall activity will result in less nutrients in your body. To make sure you're getting enough of all the essential nutrients, I recommend taking an extra multivitamin while on a weight loss diet because your total calories will decrease while your overall activity level will increase.
And in general, it's just good to increase your multivitamin intake when you're putting your body through these changes.
Fish fat
Fish oil and Omega-3 in particular are very beneficial in combating inflammation in joints as well as muscles.
In addition to its benefits in reducing inflammation, fish oil is also known to increase sensitivity at muscle receptor sites to increase insulin sensitivity, which, as we explained above, will lead to less insulin production in the body, which in turn means less fat and greater glycogen replenishment muscles. Simply put, your body will be better able to build muscle and burn fat.
How to deal with ups and downs
This is often not talked about by fitness professionals, but it is a factor that can negatively impact people if they don't know how to deal with the psychology of muscle building. There will be a time when you weigh yourself and the weight is not what you expected and you will be disappointed, or you may have cheated too much by dieting too much and gained too much weight, or you may do a workout where you there will be no progress and it will be terrible.
Don't get me wrong, things don't always go this bad. Often things will go very well, but when you experience some disappointment, remember to do the following.
- Stay positive and understand that this is not a dead end, but a slight deviation on the final path to the goal.
- Move past the problem quickly and then forget about it. Don't stop there.
- Understand that this happens to everyone at one time or another, but the main thing is to keep working and moving towards your goals. This is what people with ideal physiques do. They don't let outside things stop them, but push forward even harder, and that's what you have to do.
Choosing a lesson system
To solve the dilemma of how to pump up in a month, an inexperienced athlete begins to quickly increase speed. Sudden jerks can end in disaster. The desire to get a final positive result in a short time can incite you to take the wrong steps.
Properly selected exercises effectively develop muscle mass. The most popular request on the Internet is: how to pump up your butt in a month? By identifying the main problem, you can evenly distribute the efforts of the training process.
A person loses weight evenly. Massages and dietary complexes increase the rate of reduction of the fat layer and increase the tone of selected parts of the body. Experienced athletes recommend:
- study four days of the week;
- the minimum daily water intake is two liters;
- consume a certain amount of calories (the “multiples of 40%” rule - carbohydrates, proteins 40%, fats 20%);
- get enough sleep, 8 hours of rest;
- record progress with photographs, videos, centimeter measurements and keeping a training diary.
It is necessary to start and record all your training and achievements in a diary. Each entry is made according to the following type:
- dates of the day;
- time spent training;
- meal schedule;
- menu of consumed products.
This is how progress is tracked and the selected program is tested.
