Gym tips for beginners pt 2
1. Creatine
Creatine creates a steady source of energy in your muscles during exercise. Half your body’s supply of creatine comes from diet (red meat, seafood, animal milk, etc), and the other half is produced by the liver, kidneys, and pancreas. People like me who don’t eat red meat or drink animal milk should take creatine supplements. Creatine is completely safe unless you have diabetes, have kidney or liver disease, or you’re pregnant. It can also increase your risk of mania if you have bipolar disorder. creatine can increase muscle growth, increase aerobic endurance, speed up recovery, and boost water content in cells. Drink a minimum of 3L of water a day if you take creatine.
2.Pre workout
Pre workout is essentially intense caffeine to help give your muscles a bolt of energy and pump your muscles. It can help max your performance and focus. It can come in a lot of different ways, but ghost is an amazing brand to start with.
3. Form > weight
A lot a lot a lot of people will do heavy weights but have poor form. This not only leads to no muscle growth but also injuries and intense soreness. If you’re doing a workout but don’t feel it in the muscle group you’re targeting, try lowering the weight and closing your eyes. Focus on the specific muscle you’re trying to train and do slow reps.
4. What to eat
eating carbs (mixed w protein) increases recovery speed, decreases muscle breakdown, restores glycogen (the energy used by your muscles during exercise), and increases muscle protein synthesis (growth). If doing endurance / cardio, you’ll need more carbs than someone doing strength training since you burn glycogen faster (3.6-5.5 grams of carbs per pound of body weight is recommended). When you exercise consistently, the recovery process is ongoing. It is best to continue to eat small, well-balanced meals of carbs and protein every 3–4 hours
5. Stretch
stretching is an absolute must before and after. Stretching helps prevent injuries, increase performance, and decrease soreness. Always (!!!) stretch before a workout with dynamic stretches.
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Embarking on a fitness journey can be daunting, but understanding the essentials can set you on the right path. Creatine, a vital supplement, plays a crucial role in energy production, especially for those who avoid red meat. It's recommended for enhancing muscle growth and recovery while maintaining hydration. Pre-workout supplements, rich in caffeine, serve to boost energy levels and improve focus, paving the way for even better performance. When lifting weights, prioritize form over lifting heavier weights. Poor form can lead to injuries, undermining your progress and motivation. It's important to engage the target muscle group effectively—this can be achieved by focusing on slow, controlled repetitions. In addition to strength training, adequate nutrition is paramount. A balanced intake of carbohydrates and protein directly impacts recovery and muscle synthesis. For endurance activities, aim for a higher carbohydrate intake to replenish glycogen levels efficiently. Eating smaller, frequent meals can help maintain energy levels and support ongoing recovery. Lastly, don’t forget the importance of stretching. Pre- and post-workout stretching can significantly reduce the risk of injuries and enhance your overall performance, ensuring that you're not just training hard but training smart. By implementing these strategies, you’re not just surviving your gym journey but thriving in it.
