Decided to start work out, whatever your goal is to gain weight or to lose weight but doing it right is the key. There is no such thing as right time to start working out or no excuse of absence of gym in your near vicinity will do, only thing you need to do decide whether you want to see yourself with hard rock abs and bulging biceps then here few tips that will help you.
Foremost thing is decide what your goal is whether you want to gain weight or loss some pounds. Once decided, pick out 1-2 hours from your busy schedule in morning or in the evening but morning is recommended. Now, put your sports shoes on and were some clothing which is comfortable and doesn’t restrict your joint movement. Here are things to do before, during and after exercise:
Start out gently by loosening your muscles with help of stretching each and every muscle. So that your body is warmed up and ready for some intense workout.
Do some cardio for 10-20 minutes, initially start out slowly and then increase the pace. Once done we move to exercise with heavy lifting. Here you to keep in mind what your goal is because how you perform an exercise depend on it. People looking to gaining weight will to keep their reps low start out with 14-16 reps in initial stage than keep on reducing you reps in later stages of your transformation with continuous increase in weight you lift. And people looking to lose weight should keep their reps higher up to 18-20 initially than reduce it to 10-12 reps with increase in weight you lift. Very important thing you should know about you muscles i.e. there two kinds of muscles pull muscles and push muscles. Pull muscles are your back and biceps and push muscles are chest and triceps. You should only do one kind muscles per day. One day start with your legs combined with some abs exercise to finish. Next you can do either push muscles or pull muscles combined with shoulder. Most important is to have rest day between you push and pull muscles to allow them to recover. You should keep drinking water to keep yourself hydrated during the work out. Your trainer will be the best person to guide for what kind exercises you do.
Immediately after exercise you should take something which is high on protein like, protein shakes, protein powder, egg whites etc. now your job is to maintain your diet and get rest around 7-8 hours daily. You should eat something in every 2 hours. Breakfast must be high on carbs, after two hour have something like fruits or nuts, then move on two you lunch after two hours with something high on protein and low on fat like grilled or poached chicken, fish, red meat etc. than after two-three hours take some snakes or fruits, then in your dinner have same kind of food that you had lunch but keep it less in quantity. And finally before you go to sleep take some fruit shake or ice cream.