Today’s gym workout 🏋🏻♀️
Today was another good workout. Getting to the gym is always the hardest part, but once you’re there, you’re good. I always end up staying at the gym for two hours. I just enjoy myself with each set and with each exercise. So I have a unique way of doing things. Once you start going to the gym, you will find your own routine and your own techniques. You will find what works for you. What works for me, may not work for you. But this is what I do and what works for me.
🌟Tips
• I don’t trust myself yet at being consistent, so I try to do as much exercises as I can. I listen to my body, if she can take it, I do it. Today I only did leg workouts, but I also like to incorporate a few ab and arm workouts. My main focus is always my bottom half, specifically my glutes. Because of this, I always do leg workouts at the gym. I still don’t have a weekly workout plan. But I’ve only been doing this for two weeks. Once I trust myself with consistency, I will create a weekly workout plan. My goal right now is to actually go to the gym, and to gain confidence at the gym 💪🏼
• Because I do so many exercises, I don’t like to waste too much time on too many reps. I’ll try to stick to 8-10 reps. Use the strongest weight that you can handle, to make this happen. I don’t like wasting time doing 12 to 15 reps. I find that this makes working out a bit boring as well.
• Progressive overload is key for gains and a good workout. 🏋🏻♀️ I like to start my first set with a comfortable weight. As I move to the next set, I increase either the reps or the weight, whatever is comfortable with me at the time.
• Challenge yourself! The beauty of exercise is you get to see what your body can do. Don’t half-ass on your workout. You will only be cheating yourself. Do that extra rep, do that extra set if you can. As long as you do it safely and in good form, do it. Challenging yourself is the quickest way to see change.
• Go late at night or really early in the morning! This has helped me get rid of my gym shyness. There will be less people at the gym, so you will have more space for yourself. The machines will be available for you with no one around. It has helped me get comfortable using them without people watching me.
• I always end my workouts with some cardio. It doesn’t have to be much at least 10 to 20 minutes. I find cardio to be so boring, but I’m trying to get myself to do at least 30 minutes.
• Stay hydrated and eat. You will need a lot of energy to workout 🏋🏻♀️ so have a light snack before you go. I also get really hungry after workout. Today, after my workout, I had turkey bacon with scrambled eggs, and avocado on the side. Remember, you will need a lot of protein once you start your fitness journey. I don’t keep track of this. Eventually, I will. I’m learning how to cook and eat healthier with low carbs and high protein. Buy a big water bottle. Carry it with you everywhere, it has helped me to drink a lot of water. I bought liquid electrolytes from the vitamin Shoppe. I added a few drops to my water bottle to keep me from losing electrolytes. I drink a lot of water y’all.
I hope this helps a little. I’m not a professional or a personal trainer. I’m just a girl trying to get the hang of it.😉#gymideas #workoutideas #gymworkoutroutine #gymgirlsdaily
It's awesome how you're finding your rhythm at the gym! Many of us starting out, myself included, often wonder how exactly to use all those machines. It can feel a bit overwhelming, right? But with a little guidance, you'll be confidently tackling your workouts in no time. Let's dive into some key machines and clarify how to get the most out of them, especially for building strong glutes and legs. Queries like 'how do you use this' are super common, and I've definitely been there! First up, the Smith Machine. Often found in gyms like Planet Fitness, this versatile equipment offers stability with its fixed barbell on a vertical track. This makes exercises like hip thrusts, RDLs (Romanian Deadlifts), and squats less intimidating. Smith Machine Hip Thrusts: Place a bench parallel to the machine, with your upper back on it. Roll the padded bar over your hips. Feet flat, shoulder-width apart, so knees form a 90-degree angle at the top. Drive through heels, lifting hips, squeezing glutes. Lower slowly. Excellent for glute isolation. Smith Machine RDLs: Great for hamstrings and glutes. Stand hip-width apart, holding the bar. Keep a slight bend in knees, hinge at hips, pushing your butt back as you lower the bar down your shins. Keep your back straight, feeling the stretch. Squeeze glutes to return. Smith Machine Squats: Position yourself under the bar, unrack it. Feet slightly forward or directly under, whatever feels natural and targets your muscles. Lower as if sitting in a chair, chest up, core engaged. Push through heels to stand. While stable, always focus on good form. Next, the Seated Leg Press Machine. This leg day staple allows for varied foot placement to emphasize different muscles: Higher and wider foot placement targets glutes and hamstrings. Lower and narrower placement focuses more on quadriceps. Always ensure knees don't lock out at the top and your lower back stays pressed against the seat. For targeted hip and glute work, the Hip Abductor and Adductor machines are excellent. The abductor works outer thighs for hip stability; the adductor targets inner thighs. Simply adjust pads, select weight, and move legs against resistance. The Hip Extension machine is also fantastic for isolating glutes and hamstrings, effectively strengthening the back of your leg. While your routine focuses on legs, you might wonder about other common machines. For questions about the seated chest press machine or back extension machine at gyms like Planet Fitness, they are generally straightforward. A seated chest press works chest, shoulders, and triceps – adjust the seat, grab handles, and push forward. The back extension machine strengthens your lower back and glutes; you typically anchor your feet and hinge at the hips. For any machine, always start with a lighter weight to master the form. Consistency, as you highlighted, is crucial! Don't hesitate to experiment. Watch videos, and if unsure, most gyms have staff for quick tutorials. Listening to your body and progressively overloading will help you see results and build confidence. Keep up the amazing work!
