Gym for Beginners

Antonio Moriaty
Sep 5, 2018 · 4 min read

Don’t make the mistake of thinking I am some buff gym pro, on the contrary, I am still learning. Started November, 2017, it’s September 2018 and I have made a lot of progress, a lot more if I had known certain things. I still ask questions, retrain my form, watch videos online. Gym was a good experience for me because I had Maro(@maro92 — twitter) who put me through in the first few weeks teaching me the right form for basic workouts, worked with Dami (@D_Etomi — twitter), Folarin (@Fallering — twitter) who adviced me on what to do, Buff dudes on youtube where I learnt the workouts from, Dami (@damii_s — twitter) who was my motivation and adviser, and other guys in the gym I asked for help. As a beginner in the gym you should -

Know why you are in the gym: Many people go to the gym for different reasons — weight loss, muscle bulking, fitness etc. Simply knowing helps you set targets, plan your workouts and watch your progress. Weight loss — a lot of cardio, light weights, heavy reps. Muscle bulking — less cardio, heavy weights, less reps etc. Just so you know, if you do bulk and then decide to lose weight to get a flat stomach, don’t feel defeated not being able to lift as you did after shredding. It’s a difficult phase I am enduring right now but the results are worth it.

Have a routine: It hurts my eyes when I see novices rush from one equipment to the other. One second they’re doing a lat pull down, next second they’re on leg extensions and then on the bench doing a chest press, barely lasting three sets. Having a defined routine sets the pace and helps your muscles develop properly. Certain days for certain muscles groups will allow them repair and rebuild. I personally work on my chest and back twice a week with the fifth gym day being strictly for my legs eg, chest, back, chest, back and legs. If you don’t know how to go about it, ask for advice from guys in the guy. Don’t be shy, there’s no shame. Or just get a trainer.

Number of workouts doesn’t equate to gains: Another mistake people make is trying to do as many workouts as possible. I too made this mistake. Being gingered from watching tutorial videos on youtube, we ensure that all 7 or more workouts learnt must be done. No. Focus on three to four workouts and put all all your might into them. Spend time on each workout and stress those muscles. That works. I do a minimum of 5 sets for most of my workouts and that’s because the first two are warm ups for the muscles. After your fifth set you’ll notice the tension in your muscles.

Form: THIS IS KEY! Whatever it is you are doing in the gym, if the form is wrong you risk getting injured that could put you on the sidelines for a really long time. Also, having a bad form is a waste of both time and gains. You either won’t be hitting those muscles right or not at all. Patience is key; take your time go weightless, master the form and maximize those gains. I have had to restart my deadlifts and squats from scratch because my form was completely wrong.

Do not be intimidated: You are a 6 ft guy and you see some 5'5 bloke lifting heavy so you try to step up your game. Mind you, he definitely had been gyming way longer than you thought about registering in the gym. Take your time, lift light, go easy and eventually, your strength could match his.

Stop being idle: Don’t sit with an equipment taking too many breaks or being on your phone too long. The equipment is meant to be used. Yes, it’s annoying, very annoying. A second wasted is gains wasted.

Ask for help: Don’t be ashamed to ask for help in the gym. Ask if your form is right, ask to be taught more workouts, just ask questions. I did this, a lot. Anytime I saw a new workout being done, I would ask what it was for and study their form.

DIET: THIS IS THE MOST IMPORTANT! You cannot, I repeat, you CANNOT, workout a bad diet. Why are you slaving in the gym if you don’t eat right? Why are you working hard if your body won’t change?

People automatically think dieting is starvation.

“Oh, I don’t eat much.” “Oh, I eat twice a day. I don’t eat at night.” “Oh, I only eat once everyday.”

Now, starving yourself is completely unhealthy as hell. Even though results are achieved in the short run, no way is it sustainable in the long run. While not supplying your muscles with the right nutrients. you are mentally stressing yourself. You can eat 5 times a day still be on track.

Eat clean, count your calories, balance your nutrients.

Dieting is a life style.

Cheat Days: These are very essential. Satisfy those cravings you have had for a long time on certain days of the month but ensure you do not cancel your workouts for the week with that cheat day. I would advice to give yourself a calorie intake limit for the day to avoid cancelling your hard work.

Snacking: There will be hours during the day when hunger strikes and it is unbearable. It is fine because it happens to everyone. Get a healthy bite that’s good enough to sustain you till your next meal.

Water: Please, drink water. Drink lots of water. Lots and lots of it. Minimum 5 liters per day.

DO NOT SKIP LEG DAY: DO NOT SKIP LEG! DO NOT SKIP LEG DAY! Why will you want to look like Johnny Bravo?

Antonio Moriaty

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Writer #6ixChapters