So here we are, about to face another new year's resolution rush at the gym! Here are some tips for the new comers and the returnees!
1) Be aware of your trainer! Without sounding too harsh, there are a lot of trainers out there that have little or basic knowledge. Certification can take as little as a weekend, and can lead new comers to believe that their trainer knows all! How do we avoid this? Ask questions! By asking questions you can find out what your trainer knows and doesn't know! If you don't get a trainer, still ask questions! 95% of the people I have helped in my life I haven't been paid a dime for! There are a lot of good helpful trainers out there, make sure you aren't trusting a weekend course that is extremely basic!
2)Be aware of those who act like your trainer. New year's is notorious for people being taught how to work out by their friends. Ask the same questions to your friend as you would a trainer! I watched one kid teach an awful squat technique today! Don't let their lack of education hurt you!
3) Don't quit! The first month is the hardest and by far the busiest. It is tough to stick with it and even worse, it is a very intimidating place. Remember, most of your results start on the inside and work their way out over time! Heath comes before abs, so stick with it!
4) Make small commitments! Don't try to start out working out for 2 hours a day and eating perfect. The bigger the transition the less likely you will stay with it. Make your first goals are just to get to the gym and get moving. I always recommend doing 20 minutes cardio, and trying a few machines. You will be shocked at how quickly you will progress from here without quitting.
5) Don't forget why you are there. If you are there to get jacked and lose weight, things like lifting heavy weights and high rest is not going to help. You will gain muscle underneath your fat. I always like to explain body fat as if it is a winter coat. You can have as many muscles as you want underneath your coat, but until you start burning off your coat you will just look bigger! Workout logically to attain your goals, and if you don't know how ask!
6) Eat to workout, don't workout to eat! Don't let this new physical activity allow you to eat more. It is perfectly normal to get a lot hungrier when you start working out. Try to combat this with easy fixes like calorie dense nuts and proteins. Two table spoons of almond butter before bed can help this a lot!
7) Lift properly not poorly! Light weight is the best weight. Remember 5 seconds up and 5 seconds down. If you can't do it, lighten the weight! You don't need to impress anyone with what you lift, impress them with your results!
8) Last but not least, don't commit to the gym without committing to your diet! Diet is key! One does not work without the other!
On that note, I will be doing a lot of program designs for people over this month and will be selling 4-6 week programs for $50 each. Should you want one let me know! Regardless if you need help let me know! I am always around for questions and will help anyone who is in the right mindset. That being said, I am a busy guy with a forgetful mind so should I not reply let me know and I will answer as quickly as I can!
Hope these help! Cheers, Ryan
Ryan.Trueman@dal.ca
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