Here you will find a wide range of informative and easy to read training and workout related articles and other resources such as exercise guides and workout plans. We have articles covering all the main fitness subjects, from strength training and muscle building to weight loss and athletic performance.
The dumbbell sumo deadlift is a popular variation of the much-loved sumo deadlift (which itself is a variation of the conventional dl). It’s an incredible full-body compound lift and one of the best alternatives to the conventional barbell DL. How does it differ from the conventional lift? Well, first of…
The deadlift is one of the most popular exercises ever. It is considered to be the best full-body weightlifting exercise by many. As a large compound lift, it trains your whole body, with the main focus going on your posterior chain muscles. It’s also one of the most beneficial lifts…
The Reeves deadlift is a DL variation that is very similar to the snatch grip deadlift. Both exercises have an extra-wide grip of the barbell. In the snatch grip DL, you are gripping the bar at its ends, but in the Reeves version, you are taking it even further and…
Seeing someone do the shovel deadlift in the gym might look strange and even weird at first glance. If you’re not familiar with the exercise, it might seem very unorthodox, but this deadlift variation is actually one of the best core lifts you can perform with the barbell. So what…
The Zercher deadlift is a strange and very unorthodox looking exercise. It’s a very challenging and extremely hard variation of the conventional deadlift. But what makes this lift so challenging and daunting? Well, it’s because of two things. First, the way the barbell is held and secondly the impossible-looking starting…
At first sight, the Bulgarian deadlift is a strange and a very awkward variation of the conventional deadlift. But in reality, this DL variation is a “beast” of an exercise. It might be a little challenging to master at first, but when you do, it will quickly become one of…
Many of us dream of having six-pack abs. Well defined and good looking abdominal muscles have become somewhat of a symbol for fitness and being in shape. Sadly, it’s not a simple task to achieve. It takes a good combination of clean dieting, the right ab exercises, and a solid…
Weak lower back muscles can lead to various injuries and back pain. Back pain can interfere with our day to day lives and make even the simplest of tasks a nightmare. Now, I’m confident that nobody wants that. All of that can be avoided by properly exercising and strengthening your…
The strict shoulder press is definitely one of the best shoulder exercises ever. It’s great for gaining insane upper body strength and packing a lot of muscle mass in your deltoids. But what’s so good about the strict press? Well, it isolates and targets your whole shoulder area. Not many…
WORKING OUT FOR BEGINNERS
Begin By Identifying Your Goal!
Everybody should stay active and workout to some extent. But not everyone does it for the same reasons. Exercising is great for a multitude of purposes, from increasing your overall well being to building the body of your dreams. The first thing you should do is to figure out your ”why” and your fitness goals.
You have to ask yourself a few questions. Why do you want to start working out? What is your goal? Do you want it to increase your overall physical well being? Do you need it for health reasons? Do you want to gain some muscle mass or perhaps lose a few pounds?
Knowing your goals will help you stay motivated and help you push yourself towards your physical goals. It will help you stay on the right path and focus on your goals.
Also, it’s important to define your goals to choose the right type of exercising routine. Not all workout routines are the same, nor do they all serve the same purpose. For example, a workout routine for building muscle mass and a routine for losing weight are two completely different things. They vary by intensity, exercises, sets, and the number of repetitions. Using the wrong workout routine or plan won’t get you any significant results. It can even take you further away from your goals.
When you have your goal figured out, then the next step would be to choose the right workout plan. While exercising you should always use a workout plan. Especially if you are just starting your fitness journey and don’t quite know what you should be doing in the gym. With a plan, you will always know what exercise or muscle group you should train next. It will help you stay on track and train the right muscles at the right time. Here are some more reasons you need a plan:
A well-planned workout plan and schedule will help you prevent over and undertraining. A fitness schedule makes sure that you are training the right muscle groups each time you hit the gym and that you have adequate periods of rest to recover.
It provides you with extra structure. You won’t need to wander around the gym, wasting your time trying to think about what to do next. Thanks to the plan, you will know exactly what exercises you need to do, for how many repetitions and how many sets you need to perform.
Gives you extra motivation! Having a workout plan can help you motivate yourself to keep pushing yourself to complete your gym session.
You will see better results! Using a workout plan will guarantee you better results compared to hitting the gym without one. Workout plans are usually made for specific goals. And they incorporate all the exercises and routines needed to reach those goals.
As I have mentioned a few times now, your workout routine and plan should depend on your end goals. It will be different for each fitness goal because all of them require different approaches. A workout plan for building muscle mass should focus on weight training. A plan for weight loss should be centered around burning as many calories and fats as possible and a plan for athletic performance should be built around the specifics of your sport.
Know Your Basics!
Before you start working out or creating your first workout routine, you should learn the basics. You should know how your body builds muscle or loses weight. And of course, how to train to achieve those goals.
First of all, how is muscle mass built? To trigger muscle growth, you need to damage your muscles with resistance and weight training. The process is called muscle hypertrophy.
Muscle hypertrophy occurs when you break down and damage your muscle tissue. During your recovery period, that tissue is repaired and rebuilt stronger and bigger. By continually challenging your body and evoking muscle hypertrophy you will gain muscle mass.
If you want to build muscle you need to lift heavy! Bodyweight exercises are great for increasing your overall fitness level, or even for boosting your athletic performance. But if you want to gain muscle mass you are going to need a bit more than that. You need to be lifting heavy weights and progressively increasing your workload! There are two options for that, either join a gym or buy yourself all the gym equipment you need. The first one is a lot simpler and more fun.
There is an optimal number of repetitions and sets for building muscle. Sets and repetitions (reps) are terms that are used to describe how many times an exercise needs to be performed. A repetition defines the number of times a specific exercise is done. For example, eight reps of squats would mean you perform eight squats. Sets represent the number of cycles those reps are done in an exercise. For example, four sets of those squats I mentioned earlier would mean that you have to perform that cycle four times.
But what is the optimal rep and set range for muscle building? From high reps to low reps, there are many different theories surrounding this, and every personal trainer or gym rat will have their take on it. But truth be told (especially for beginners) you should stay in the middle ground in order to maximize your gains. The middle ground is 8 to 12 repetitions and 3 to 4 sets of each exercise. This will provide your muscles the optimal time under tension for muscle building.
There is a very simple truth about losing weight. You need to be burning more calories than you consume. Exercising is a great way to help you burn off extra calories and boost your metabolism. For example, an hour of running burns around 500 calories, an hour of lifting weight at a moderate pace around 300- 400 calories.
Absolutely all physical activity will burn some calories, depending on intensity and time spent exercising. But if you want to really burn fat and see any significant results then it just isn’t as simple as going for a long walk or hitting the gym. You will need to know some basic rules for losing weight and optimize your training routine accordingly.
What types of exercise are good for weight loss? Cardio is probably the first type of exercise that people associate with losing weight. But what is cardio? .Cardio is aerobic exercise that increases your heart rate and promotes an increased use of oxygen in your body. It’s basically a lower intensity form of exercising. There are many forms of cardio including walking, swimming, running, biking, etc.
Cardio is great for burning fat but if you want to see even greater results you should be using a combination of both cardio training and strength training. Strength training is actually a great way to lose weight. Strength and resistance training will double down on fat-burning while helping you maintain and even grow your existing lean muscle mass. It also helps you maintain your weight loss in the long term.
While exercising you want to be burning as much fat as possible! As I mentioned earlier to lose weight you need to be burning more calories than you consume. Calories are a fuel source for your body. We get that fuel from fats, carbohydrates, and proteins. However, our bodies mainly use fat and carbs to fuel our physical activities.
Now, which one of those fuel sources your body uses for energy depends a lot on the kind of physical activity you are performing. High-intensity exercise will mainly use carbs as an energy source. Lower intensity and longer exercising like jogging use fat as fuel.
After you have your fitness goals planned out and you have chosen (or made) the perfect workout plan that suits all your needs then there is only one thing left to do. You have to start training and moving towards reaching those goals. And always remember that the key to success is hard work and consistency!