Gym tips for freshers

     

                                                  

                        

   .  My first-day experience of the gym -  

                                                                                                              when I was going to the gym on the first day, I was  excited and feel energetic 😇 

                               but when I enter the gym I feel looser and tired because I saw some boys, they have awesome fitness and more power than me  

                            

                           but some minutes I close my eye and promise to myself  that I am not compared to anyone but one day my fitness will be awesome

    . fresher of the gym  - 

                                                I feel the fresher life for some months but when I have 3 yr. gym experience saw some comedian freshers because their activity and exercise is a very funny 😇 , I was doing these activities also when I have fresher 

                    

   

    .  The requirement for fresher -  

               1. age is most important for gym exercise ( age for fresher                           at least  18 years old )

              2. patience is most important 

             3. self-confidence is most important because if  your self-confidence is low than u will not be made a perfect fitness 

             4. Diet  is the base of exercise if  u will not take proper diet u feel tired 

            5.   Perfect exercise 

   

  

           6. money is also important  

           7. discipline and  exercise time management 

           8 . check your BMI and BMR for weight gain and loss  ( normal BMI - 20 kg/  body length in   meter square  ) and BMR ( 2000 calorie for one day ) 

                                            

         formula -     

                            (  BMI = Kg / m squre )

                 BMI < 20 = malnutration ( low weight )

 

                    BMI > 20 =  overweight cerea

BMR FORMULA   for boys  -

                                     

              66 + (13.7 Х KG )+ (5 ХCM. ) - (6.8 Х age ) Х 1.5  calorie                                                                                                                                    

     FOR GIRLS  -   

                                        655 + (9.5 Х KG )+ (1.8 ХCM. ) - (4.7 Х age )  Х 1.5                                                                                                    calorie

         

          9. if u have some medical issue, consults your  doctor before entering the gym 

           10.    ( exercise 30%  + diet 70% = fitness ) 

           11. self-cooking 

       Exercise and diet tips - 

                         During work out some beginners doing mistakes like lift heavyweight, lightweight increase muscles endurance, and heavyweight for muscles strength, we recommended that if you are a beginner start with a lightweight  

                           If we  talk about drinking water during work out, I suggest that drinking water before the start of work out if must than drink between exercise  

                          I saw some boys  and girls that these guys stop breath during exercises I suggest that that expired air when one rep your exercise completed

              

 

      

                            Do not exercise on an empty stomach -   take some energy drink or energy bar, etc. 

                                  

                                       (  must use supporter and fitness clothes ) 

                         

                                1. first of all stretch your muscles ( must - pectoral stretch  (chest )and latissimus dorsi stretch ( waist), trapezius stretch( neck), and quadriceps stretch ( thigh ) 

                    2. warm-up ( jumping jacks, pushups, and aerobic exercises like running and cycling  

                            3.  first mostly use machines and  lift lightweight  at least one week 

                  

                  4. manage your diet  like quantity (must use natural diet like fruits, dry fruits, green vegetables and stay hydrated )

                  5. check supplement quality (like bar code, company, and reviews ) 

                 6.  Before using supplements, consult your doctor and fitness trainer 

                         7. eat enough diet  and divide the time to take diet at least 2 hours 

                 8.  give up the spicy  and oily things 

                9.  after one week give your body to relax  

 

                10. celebrate Sunday the cheat day ( eat some spicy and oily things ) 

                11. WATER requirement for Adult - weight in Kg / 20.   Lit. 

                 

                    Example of natural diet - 

                                                                

         

                    DISCLAIMER - THIS POST IS INFORMATIONAL PURPOSE ONLY IF YOU HAVE SOME MEDICAL ISSUE PLEASE CONSULTS YOUR DOCTOR, THIS POST WILL NOT BE RESPONSIBLE  IF ANY INCIDENT OCCURS ( THANK YOU ) 

                                                                       

                     

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