An ankle sprain, muscle pull, or severe knee pain- these are some instances of the difficulties one can face after the first day of working out. Have you ever faced these issues but are unable to figure out why? Luckily, you have reached the right place to get apt answers to your baffling questions.
Undoubtedly, the gym culture, nowadays, is growing at a very fast pace with a rising number of people joining the gym movement. Every individual comes to the gym with a distinctive target in mind. While some are here to build an awesome bod, for others it is solely a way to follow the latest lifestyle trends. No matter what your ultimate goal is, here is a beginner's guide of 10 mistakes in the gym which should be avoided at all costs to make your cardinal work-out experience memorable.
- Form For Fitness: Are You Using Proper Form?
The form is a specific way of performing a movement, often a strength training exercise, to avoid injury, prevent cheating, and increase strength. It is extremely important that before doing any exercise you are aware of the correct way of doing it. As a novice, most people are clueless about the basics of performing a squat, bench press, or deadlift and since, there are just about 1000 to 2000 rules, being aware of all them is a rare phenomenon. Getting a good mentor/trainer or subscribing to apt YouTube channels can help you kick start your journey.
- Ego Lifting
According to experts, lifting your ego is a scenario that happens quite often among beginners and is a preeminent reason causing numerous accidents in the gym. Risking your life to appear as a cool person is not at all impressive, on the contrary, it is extremely dangerous. So, give your life a little more significance and avoid ego lifting come what may.
- No need to spend fortunes to build your body
Innumerable people believe gymming is for the elite class and is an expensive affair, but that viewpoint is not thoroughly accurate. Yes, gym memberships are pricey, however, many gyms offer membership at a reasonable cost as well. Additionally, you invariably have the option to work out from the comfort of your home. Dumbbells, barbells, pull up bar and bench press (or a flat surface) are sufficient for initiating your home gym. Determination is the key to exercise and no matter whether you go to an expensive gym or follow a home work-out routine, no one can dare prevent you from reaching your goal if you have the right conviction!
- Protein in every meal
Protein is the building block for muscles. Without an appropriate amount of protein in your diet, you can never build muscles, as simple as that. Add protein to your every meal. Bodybuilders have increased lean body mass and burn extra calories working out, therefore, they require additional protein than people who are sedentary. Consuming too much protein, however, can cause negative side effects and decreased athletic performance. Hence, a proper diet with befitting protein intake is crucial for success in bodybuilding.
- Drink water
Time and again, you must have come across the benefits of drinking an abundant amount of water. Have you taken the plunge and implemented the advice yet? If not, do not wait any longer! The advantages of drinking water are numerous and the downsides are next to none! Drinking enough water aids digestion and increases calorie burn. According to experts, people who exercise should drink at least 8 ounces of water every 15 minutes, approximately 0.2 liters. Water intake might be minutely higher for individuals who sweat heavily. The moral of the story is, the more water you drink, the more you will stay hydrated, and the healthier your gymming escapade will be.
- Get enough sleep
It is a well-known fact that the better rested you are, the better your mind and body functions, and that information is equally applicable for gym-goers as well. With adequate sleep, athletes run better, swim better, and lift more weight. Sleep, a state that occupies about one-third of our lives, is as basic a need as food, and vital to our physical well-being. Therefore, program 7-9 hours of sleep every night and attain a good quality rest without fail.
- Lack of hygiene
The gym is not the most hygienic environment with hundreds of people sweating day in and out whilst sharing the same facilities, providing the perfect bacteria-breeding surfaces. The last thing you want is to fall sick due to the lack of cleanliness and miss out on those precious work out sessions. Even if the hygiene of the surrounding is not in your hands, take control of your sanitation and make sure you are as clean as possible.
- Make it a habit
Studies have shown that it takes approximately 21 days to establish any novel habit. The success of your work out depends on inculcating it in your routine and getting habitual to the gymming. Consequently, it is extremely eminent that once you commence a new activity, continue it with the same amount of consistency and vigor as earlier.
- Be less social
Your number one goal when going to the gym should be to get a great workout. This might seem like an odd piece of advice, nevertheless, make sure the socializing does not take over your workout routine causing you to lose sight of your preemptive destination.
- Stay motivated
We all are well aware of the arduous nature of picking up a new habit. Whilst embarking on the journey, one might feel demotivated, anxious, and thereby, convince oneself to take the easy way out. But believe you me, there is no better feeling than the satisfaction of accomplishing what you started. Stay consistent, keep yourself motivated, and do not let that confidence sink. As rightly said by a great fitness enthusiast,
"it is worth it as you have nothing to lose but everything to gain!"
Taking inspiration from this compilation of the most commonly committed beginner's mistakes in the gym, learn a lesson or two, and share your experiences of your first time working out in the comments below.
Feel free to provide your suggestions on how to improve on this in-exhaustive list!