It is your very first day at gym : Here is what to do and no to do on your first day at gym - fitROSKY

 

When i went to gym for the very first time with my friend, we both hadn't any idea what to do and what actually drive us to here but after some time we started enjoying. So, if your feeling quite anxious then its ok because every single person was where you are at this moment. 

But before all this you have to get in to a right right state of mind because it is very important in your gym journey. So, just buy some gym clothes and shoes, which will give you a gym vibe. 

Here in this article I'll tell you what you have to do and not to do on your first day at gym:

1. Don't try to hit every machine or every exercise

For a beginner most of the gym machine are not known, so in order to get to know about machine they try to access every single machine which is not good for them because their body is not used to these machines, it may lead to injury, pain that will remain 3-4 days which may result in quitting the gym. 

So, never try to hit every single machine at your beginning days. Always do what your trainer says to you. 

In the starting days you should not hit the gym more than 3-4 days a week and not also hit more than 3-4 exercise for particular muscle or muscle group and later you can increase your exercise. 

2. Set your goal for a day

Goal is very important in every field because it gives you a aim or mission to achieve, without having goal you may distract and will not get desired results. 

Before going to gym make your schedule for the next day, such as number of exercise you want to do, what kind of exercise you need to, on which muscle group you have to focus more. 

Accomplishment of every single or little goal will help you to reach your aim and also make you happy.  

So, set your goal for a day and execute your goal honestly. 

3. Don't try to lose 5 kg weight in a day 

Never try to lose more weight in a single day because it is very slow process it takes time to happen. if your try to lose 5 kg weight in a day you will get nothing. 

So, keep this in your mind losing weight or gaining muscle is not happen in a single day, it takes lots of effort, discipline, and most important consistency.

Losing weight is not merely rely on your workout but it mostly depend that what your are eating, for weight loss you have to eat in calories deficit and track your calories every day.

 

4. Warm up and Stretching 

Warm up is the most overlooked exercise by beginners, not only by beginner but some of advanced too, but it is not actually. warm up help to chance of getting injury, increased the temperature of your muscles and overall body, increase the flexibility and most important it prepare your body to get heavy load.

So before hitting your exercise make sure that you complete your warm up of 10-15 minutes hardly. 

Here are some warm up exercise that you can do at your first day of gym:

• Walking
• Push Up
• Cycling
• Skipping 
• Pull up
• Bodyweight squat
• Slow running  
• Shoulder circles, 
• Arms swings, 
• Side bends, 

• Leg swings

 

5. Do strength training in a control way 

Strength training is the key training of overall body development, it help to strengthen your body, increase muscle mass, bone mass and boost stamina. 

But strength training must be done under supervision of trainer because wrong or incorrect form can lead to you injury or it will not benefit to your body. 

Start with light weight because on this stage you can get right form to perform the exercise in a right way. You may feel little stronger but don't push your limit 2-3 weeks stick with light weight and then your can push yourself.

6. Take advice your trainer 

Trainer is  the one who have experience and knowledge about health and fitness. 

So, it is very important to take help of your trainer because it perfectly know what you are lacking for. he/she will help you to train, help you stay motivated, push you a little harder, will examine your goals and customize your workout plan according to your next goal.  

If you can't afford a private trainer than you can take help of the experience one at the gym or you can see the beginners video from the Youtube. 

7. Take a note

Making a note is good to measure your progress, don't just make assumption; take your measurements. you may be gaining muscles or losing fat you can make a weakly report so you can make analysis of your progress and can make changes according to your need.

Also write down the all the exercise, sets and reps you do. so, in next session you can see which exercise you have to do and how many sets and reps you should perform. It will help you in progressive overloading. 

 

8. Recovery must

Ok, now you almost completed your first day of gym. now the last step is very important that is recovery. Recovery allows your body to repair damaged tissues, can again fill the glycogen stores and prevent overtraining.  

For better gain, recovery is must bro. Avoid overtraining because it can lead to injuries, muscle fatigue and soreness. 

For better recovery you can take better sleep for 7-8 hrs and eat healthy diet. Your diet must contain enough protein. 

The bottom line

So, first day at gym is very important for every beginner, you may be quite nervous that how things will go. But don't worry everything will go right, you just have to remember some points, such as never try to lose lot of weight in a single day, always set a goal for a day, stay hydrate, do warm up and stretching at least for 10-15 minutes, do strength training, track your progress, and at last take proper rest for recovery. 

Also read: ABS WORKOUT FOR BEGINNER

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