One tip you would give gym newbies
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1.Proper Nutrition
2.Professional training advise from someone who really knows what they are doing.I strongly recommend watching training videos on youtube from this physical therapist ATHLEAN-X
(link below) dont use personal trainers unless they are licensed PTA's or PT's (Physical therapist assistants or Physical therapist) you will only overwork and mis-shape you body (Big ass arms and chest and skinny ass legs )
3.lots of water and rest and try to keep you stress levels down. Stress releases Stress hormones such as cortisol and epinephrine which can inhibit growth factors leaving you with poor gains.
4.Have lots of sex: creates and releases testosterone needed to build muscles (So make lot of J.O CAMS) be sure to get enough nutrition,the more you have sex the more nutrients your body needs. I take a mixture of
1.Chlorella : http://www.naturalnews.com/036086_chlorella_superfood_algae.html#
2.Spirulina : http://www.nutrex-hawaii.com/benefits-of-spirulina
3.Colostrum: http://www.secrets-of-longevity-in-humans.com/colostrum-benefits.html
4 Gynostemma: https://www.youtube.com/watch?v=ixZNVHj2iHUDONT BUY RETAIL YOU WILL GO BROKE I get all my nutrients shipped from china from this web site Quality at a fraction of the cost:
http://www.alibaba.com
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Consistency.
They don't work by just appearing in the gym for one month and vanish for the next 6 months.
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Best advice.
Find what works for you because what works for one isn't always the best your another.Also learn to do the exercises properly, it doesn't matter if you lift a lot but that you lift correctly.
Form over weight will get you into better shape with less likelihood of injury -
watch your form, don't go to heavy to fast, beware of your back, you can relaly get hurt not working out in the proper way
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Ignore the hunks around you and do your workout! :funny2:
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start of with something simple, until going to the gym becomes part of the routine. Don't think that anyone's in the gym is staring at you and making fun of you for not knowing what you're doing, they are not.
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Do your workout, Learn from Youtube,Observe other.
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thnx
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Do the best you can do, don't worry about the others
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Learn the basic compound lifts - squat, deadlift, bench, rows/pullups and (overhead) press.
They are the staple of any program, no matter the goal, and most other exercises are variations of them.
I would also advise to learn how to eat right as early as possible.
I think you covered everything lol.
agree lol
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eat right
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I have a question! Should I say "HI" to everyone? For exemple to nacked man in undressing room. Should I have eye-contact?
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1. Figure out your goals, do you want to lose weight, get strong, have definition, a little of everything? Your workout/diet will depend heavily on your final goal.
2. Learn to eat right, start by using My Plate or My Fitness Pal. You need more protein than you think you do. 0.8g x your body weight so if you weigh 200 you need to consume a minimum of 160g of protein per day. Don't cut out carbs, keep them at about 0.5g x BW at a minimum, I like to fluctuate based on the days I work out (more on workout days, less on off days). Fat is not the enemy, too much is but fat is just calories. Fat does not make you fat, caloric surplus makes you fat. Don't take your fat intake below 10% of your calorie goal. Your calories should be in 13-16x body weight. Always go 2 weeks at a calorie level before adjusting and then adjust only about 250 calories at a time. Don't keep trying to lose weight (or gain it) for extended periods of time 12 weeks on, 5 maintenance, 12 weeks one.
3. CONSISTENCY, CONSISTENCY, CONSISTENCY. This is for both workouts and eating.
4. Learn the RIGHT WAY to do your movements, it's easy to hurt yourself if you don't know what you are doing and trust me pulling your back because you didn't arch enough on a DL is miserable.
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Learn the basic compound lifts - squat, deadlift, bench, rows/pullups and (overhead) press.
They are the staple of any program, no matter the goal, and most other exercises are variations of them.
I would also advise to learn how to eat right as early as possible.
I think you covered everything lol.
This. You forgot to add that as a newbie, it should be at max 3 workouts per week for a few months until one's body can cope with the change of pace
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Don't feel discouraged. Even something as simple as cardio will make you feel better afterwards. Results won't be immediate, but you will be rewarded eventually.
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Seek serious, scientific advice, not anecdontal cases.
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I agree with ALL of those posts. Don't compare and get going with all those lifts.
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