THINGS TO REMEMBER BEFORE GOING TO GYM

Do you thinking to join gym for body building or muscle gaining? Do you have confusion of what are the things to keep in mind before going to the gym, then read this article because I will share some very important Dos and Don’ts in it. Muscle gaining is very crucial step because it is going to change the whole structure of your body, your diet will change and also you have to manage your daily routine to smoothly run all things of life. The person joining the gym contains some things in mid that he believe that he will build a good body shape with very thick biceps, shoulders, and chest workout. But due to some small or minor mistakes, these effects takes a long time to get into our body, and we regret that if we could done it before from the starting of the gym. So, new gym joiners that are willing to join the gym read this and know all the key points without making any mistake.

1. DIET PLANNING

The most done mistake by many people is that they do not prepare any proper eating plan besides going to the gym. As far as muscle gaining is concern, diet planning is very important because eating the right food at right time and right quantity is the main thing to get your body transformed as early as possible. Before gym, your intake of food was normal but now you are going to the gym, and in the gym, you will take intense workout of your body, so your body now will require more food as it was required before gym. The essentials to be taken are protein, carbs and fats. When you do body building, your muscles breakup, so your body needs essential amount of protein with carbs and fats. After doing gym, it’s very important to drink a shake containing milk (one glass), some peanuts, almonds in it, butter (small chunk), one egg, at least 2 bananas. This shake will fill your protein, carbs and fats needs. If you want more protein to fast transform your body, whey protein is 100 percent recommended with no side effects, I will talk about whey protein later. So, you have to compulsory take a shake. This is your post workout meal. Another most important thing to keep in mind, you also require some pre – workout meal at least 2 hours before going to the gym. As to build up a potential to do intense workout at gym, you should eat extra to charge your body to do gym. I recommend to eat one boil potato, quarter half breast piece of chicken (boiled) and a lettuce. This diet plan will change your whole body easily earliest as possible. Make a proper list of these meals and follow it strictly because only doing workout is nothing. If you are not taking sufficient amount of food, then your body will take time to build up.

2. WHAT IS WHEY PROTEIN

If you are not a gym going person, then your body will need at least 0.8-1 gram/kg of protein per day, so if your weight is 75 kg, so at least you will need a 75 gram intake of protein every day. But, if you have started going to gym, then your body will required 1.8-2 gram/kg of protein every day. So, for a 75 kg weight at least 150 gram of protein will be required. As discussed above, you will have to take a pre workout and post workout meal to cover this requirement. Most of the time, people miss the target and unable to cover this requirement because of busy routine life. So, to enhance your protein intake, a 30 gm of scoop of whey protein after workout is a superior option to get best results. Whey protein is a by-product of milk, which contains a great percentage of protein and very small percentages of carbs and fats. This product comes in a form of a box containing 2000 grams whey protein powder. Some famous products are Nitro Tech, DY Nutrition, Optimum nutrition. If you have done workout at gym, so you have to take whey protein in a time frame of 40 minutes after gym. Because after gym, your body requires protein to heel up the muscles and energy, so you have to drink it fast after gym to get most out of it. Whey protein is very fast to digest into the body, it’s very lite weight and digest instantly after intake. The question comes in mind that how to take this powder? Answer is very simple, after workout come home take one glass (empty), pour 30 gram of powder in the glass, then add a cold water into it and thin stir it until powder dissolve and then drink it. Please don’t take whey protein in a hot water or milk, because it can destroy some percentage of carbs and fats present in whey protein that is also required by your body. Also, there are three types of whey protein, concentrated, isolated and hydrolyzed. Concentrated whey protein contains protein and also some percentage of carbs and fats, but isolated whey protein is made by further filtration of concentrated whey which results in a powder containing only protein and very less percentages of carbs and fats, and hydrolyzed is a super filtered form of whey protein containing only extracted protein and no carbs and fats. This is recommended to take concentrated protein because your body needs carbs and fats besides protein to provide energy to the body and in muscle mass gaining process. Also, concentrated whey protein is also not much filtered so it is suggested to take concentrated whey protein as compare to other types. But if you are over weighted, then it is recommended to take isolated whey protein because it contains very little percentage of carbs and fats. Another thing, If any day you decided that you will not go to gym today, so then the question is whether you have to take whey protein this day or not, Answer is you have to take whey protein this day also, because muscle heeling and mass gaining process continues everyday whether you off some day from gym or not, but is suggested that if any day you decided to skip workout, you have to take a glass of whey protein just after waking up before doing breakfast. Whey protein is a very excellent gym supplement and has no side effects. So, don’t waste time in listening to rumors about whey protein and purchase it if you are willing to take it.

3. CHOOSING THE RIGHT GYM

Going to gym is a very good decision took by a person to get his or her body in a shape and increase muscle mass. Choosing the right gym is also very important after making a decision to going to the gym. One thing to keep in mind that choose a gym that is very close to your home so you don’t have to waste your time to travel long to reach gym every day, this will decrease your motivation. The preferable time to do workout is ONE HOUR AND 15 MINUTES. Don’t do gym excessive to this time period. And if you are a beginner, then most recommended to do gym in alternative days not every day. Because you are new to gym, and your muscles will break and need a good time to recover then people going to gym from log time, so for beginners, it is suggested to go gym in alternative days.

4. GYM WEARABLES

If you have made a decision to go to gym, then go to shopping and buy some clothes for gym. Gym gloves are most recommended because they provide a perfect grip to do workout and also keep you secure from any injury. Gym gloves can be easily purchased form any sports shop. Wrist band is also a great wearable that most of guys don’t know. Wrist band is very helpful in providing support during workout and also keep you secure from injury as well. It also can be purchased easily by going to any sports shop. Get two T-SHITS from a shop and wear it each for 3 days. It can be cotton or polyester. Also, buy to trousers also wear these each 3 days at gym. Don’t wear gym clothes on normal occasion, just keep it separate only form gym purpose. Also, take a dust clean shoes with you and wear it after entering into the gym, it also provides a great grip during workout and you feel strength during workout. Keep 2 socks with you and wear it each 3 days. These wearables will keep your body safe from any injury, infection and provide you more strength to do gym with perfect grip. Take a towel with you, it’s very necessary, because during workout your body sweats, so you need a towel to keep you dry and feel good, so keep a towel with you.

5. DON’T BE EXTRA EFFICIENT AT THE GYM

If you are a beginner and recently joined the gym, Then startup with lite weights, first after reaching the gym, you have to warm up your body by moving your body with no carrying of weights, do push-ups, and after you realize that your body is hot, then start doing work out by doing lite weight lifting, dumbell workout, and other machines workout with light weight. Don’t try do heavy lifting by watching other body builders doing workout with larger weights, as they are experienced people and gave a long time at gym, you are just a new joiner, so don’t try to do heavy lifting as it will damage your muscles badly and increases the risk to get injured and will take a great time to heel up the muscles. In the gym, experienced professionals also doing competitions with other professionals to show off their strength and power, so it is suggested to watch these type of competitions but don’t try to take part in it.

6. GYM HAVING MUSIC SYSTEMS AND AIR CONDITIONERS

The gyms having chilling Air conditioners are good because this type of environment develops much motivation and strength in you to go gym and do workout. So, I recommend to go to a place with chillers inside. Also, gyms containing sound systems are most lovely to be joined because gyms having a good music system control develops happy feelings in your mind which also results in an increase in the motivation and attraction to go gym on a regular basis. If you are new to gym, try a good practice to make friends as early as possible because at the gym, you always need help from other experienced people so they can teach you the use of any gym machine or right moving of body. This also increase the happiness and you spend a good time at the gym without feeling loneliness which as I say before, causes decrease in motivation for doing gym, so to keep your momentum constant and to feel happy and motivated, these things are very important for you to implement. Carry a gym bag with you when going to gym in which all things including your gloves, wrist bands, towel, socks, and clean gym shoes should be inserted.

7. STRETCHING OF MUSCLES AFTER WORKOUT

After workout, you have to stretch your muscles that you have worked on. Means if you have done biceps workout, then stretch your arms for some seconds and then release. So, by doing this, your muscles will not give after effects like lag of movement of body parts. So, stretching is an important act like warm up. Always remember, warm up is pre workout activity but stretching is post workout activity. Make all these things as your regular activity because these small things will help you much to get a perfect shaped body as early as possible.