Beginner Guide to Workout

Every champion was once a beginner, the only thing that makes them different is dedication and will to never give up. Many people every year just make resolutions to take on fitness and be fit. But just like any other wish list, it remains unchecked. Working out is not a difficult task, but not knowing proper way to workout is definitely dangerous. Everyone needs a detailed guide to properly workout, specially beginners. This beginner guide to workout will serve as a base to boost the confidence of any beginner out there. Just remember to never give up, rest of things will sort themselves up.

Beginner Guide to Workout

Beginners Workout

Everybody is different, the muscle attachment and length, every thing is different. Though everyone seems to be doing every exercise they can, you definitely want to start from the very beginning. Once your foundation is strong, the frame you will put on it will definitely be strong and well suited.

Getting used to

First thing first, you need to get used to the techniques first. The exercise though being the natural movement for your muscles, you body is not ready for high resistance yet. Get used to the basic exercises, body weight first.

Perform body weight exercises like squat, pull up, push up etc. These exercises are very basic yet very important for the foundation. It will work all your big muscle group like shoulder, chest, back, leg etc. Give some time to getting used to first.

Beginner Guide to Workout

 

Being Familiar with Machine

Machines are your best friend during first phase of your training. These machines are designed to work every muscle group in specific way. Using machine will make it easier for you to remember the pattern or form of exercise. Relying too much on machine is not advised as well, but being beginner, its alright.

You will find machines like flat machine press, preacher curl, cable machine, pec dec fly, seated cable row, shoulder press, etc. all of them work certain muscle. Learn the form correctly and make your body used to the movement. Once you correct your form, you can start with free bar version.

Strength comes first

Whatever your goals are, strength comes first. The beginner guide to workout emphasizes on building strength first than building physique. The reason is simple, without adding strength, you cannot progressively overload your muscles. If you don’t overload your muscle, you will not add muscles as significantly as you need to.

 

Strength building exercises are all the compound exercises in every body part. Compound exercises are those which involve more than one muscle group to perform the exercise. Like deadlift, it involves lats, traps, delts, legs, etc. main muscles to complete one repetition. Bench press, squats, shoulder press etc. are few of the compound exercises.

Know your goal

Building strength is one thing everyone needs to have in list. You need to have specific goal in your fitness journey. Decide what you want out of the workout session. You might just be after building strength or physique, you might be after bodybuilding or just workout to remain fit. Every goal of yours will have definite set of exercises and techniques.

Like for the power lifting, you need longer rest period with lesser repetition, body building has its own preferences etc. So, having a goal in mind will help you choose set of exercises for you.

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Be Consistent

One of the main thing that you need to be doing is being consistent and focused on your goal. Arnold would never have been successful if he was on and off exercise every now and then. Making fitness a new year’s resolution won’t help you achieve the thing you are looking for. Have a workout plan for yourself and stick to it. It doesn’t mean you don’t need to experiment, the basic theme of similar exercises are same, only the movement are different.

Beginner Guide to Workout

Make your diet right

Diet is everything that can go wrong for your fitness. You don’t need to be extremely strict when it comes to diet if you are just working to be fit, else pay good attention to what goes in your mouth. Eat according to your macros and daily needs. Eat clean and avoid sugary and fried food as much as you can.

Conclusion

When these points are just right, everything will eventually fall in its place. Being fit shall never be a choice, but obligation. If a person in family seeks fitness, everyone else will eventually bend towards the same fitness. Being fit is for your self and no one else. This beginner guide to workout will help you start your workout journey. Once you figure your way around how things work, you will not any more need this beginner guide to workout. Best of luck with your fitness regime.

 

Bicep 21 Curls

Biceps are the most desired muscle by any individual out there. Whenever anyone is asked to show their muscles, they raise their arm showing biceps. Among all other muscle, biceps are the most visible muscle group. Men look muscular with huge biceps in cloth. Among all other bicep exercises, bicep 21 curls is by far the most productive and beneficial exercise.

Bicep 21 Curls

Biceps Anatomy

Biceps have 2 muscle group, biceps brachialis and biceps brachii. Brachii is 2 headed muscle, long head and short head. Biceps brachii attaches from shoulder to elbow while brachialis is a small golf ball shaped muscle on the outer side of arm.

Bicep 21 Curls

The function of the biceps is elbow flexion, forearm supination, and shoulder flexion. In general terms, it is key to lifting, pushing and pulling. While everything that you potentially do crosses shoulder joint every moment, having healthy and strong arms is must. It not only removes excessive stress from the joints, it ensures healthy and synchronized movements as well.

Most Beneficial Bicep Workout

Biceps curl is one of the old-school and go to exercise for the bicep development with a catch. During bicep curl, we are strongest at the bottom and weakest at the top. We can change this perception by just tweaking it a little following bicep 21 curls.

Bicep 21 Curls

Follow these steps for the bicep 21 curls.

    • Grab a weight that you can handle for 21 reps.
    • Start from the top half of the moment.
    • Lower the weight from the top position till half way down.
    • Continue for 7 reps.
    • Do full 7 reps next.
    • Do the lower 7 reps to finish.

21 Curls Variation

Though 21 curl is straight forward 21 reps of upper, lower and full reps, you can add variations every now and then.

Dumbbell Bicep 21 Curls

Dumbbell variation of 21 curls gives you freedom of movement as you are not bound by a bar. In dumbbell version, you can as well do the alternate version of the workout. Just grab a suitable weight and do the exercise as mentioned above.

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Cable 21 Curls

Cable version of the 21 curls has a potential benefit of resistance throughout the movement. Continuous resistance means you will feel same weight at every position in the curl.

21 Curls With Different Weight

Whether with the dumbbell or barbell, you can perform this exercise variation. As we are weakest at the top and strongest at the bottom, we can alter the weight. Alter the weight with heaviest at the bottom, lighter with the full reps and lightest at the top movement. This way, we can create a consistent resistance during the exercise.

Conclusion

The term “Old is Gold” no wonder holds true. Every newer exercises has the same form of doing them. The difference is just the technique behind them, the mechanism is same. Bicep 21 curls is the variation of the same old bicep curl, difference is it targets the muscle with same intensity at every position. Give this exercise a try and I bet you won’t regret. Special thanks T-nation for the references.

Common Exercise Questions

We all have our own set of questions for anything, exercising is no exception to that. We people have many questions regarding weight training, cardio, weight loss, sets and reps and many more. We will discuss some common exercise questions in this post. When we consider exercise, gym is the first thing that arrives in our head. Among many sets of equipment and techniques, lies numerous confusion and concerns. Through this common exercise questions, let’s solve few of them.

Some Common Gym Questions

Before you get on with questions for anyone, I will advise you to first look into the problem yourself. Like what does this machine do, how to lift weights, etc., these questions will be answered automatically if you do some research.

Common Exercise Questions

How often should you go to the gym?

This is the most common question anyone has ever asked. There are many constraints to this query. Firstly, it depends on your fitness goals. Once your goals are set, your gym schedule can be optimized according to your time table. So, there is actually no any specific answer for this. But if you look from the recovery point of view, you will have few things to take care of. We have small body parts like biceps, triceps, claves etc. These body parts need about 24 hours to recover while big muscles require 24-48 hours to recover.

If you plan on working out all body parts daily, then you will definitely have to rest at least 2 days in between to provide proper recovery to the muscles. If you workout different body parts each day, then keeping at least 2 day’s gap in between, you can carry on exercise 5-6 times a week. Your ultimate answer is your fitness goals, your schedule and ways you train your muscles for this common exercise questions.

How long should you workout at the gym?

There are many different people at gym. Some have serious goals in their mind, so go there to hangout, while some have absolutely no idea why they are there. Just kidding. Your duration at gym again is as per your schedule and your goal. An average productive gym session lies in between 45 to 60 minutes of training. It includes warm up session and post workout stretching.

Common Exercise Questions

But again with your style of training, your duration will vary. Powerlifting requires more rest period in between sets and more number of sets, while bodybuilding can go with 45 secs of rest in between sets. Other different exercise styles have their own training duration. If you choose bodybuilding, you will be done with an hour of training. This provides constant tension on the muscles and less time to cool down. But if you train too long, you will not only drain all your energy, but you will also start to increase cortisol levels, giving you negative effects to training.

How long should a workout be to lose weight?

The duration of workout doesn’t really has anything to do with weight loss. The thing is, the longer your cardiovascular level is lifted, the more calories you burn. Creating caloric deficit is sole means of weight loss. You can create caloric deficit through less caloric intake and burning more calories through training.

There are different training techniques that keep your heart rate elevated. More heart rate means more oxygen supply and more nutrients. The muscles are benefited by the training as well as caloric deficit helps in weight loss. The training duration remains the same, but you focus shifts on different training techniques to keep your heart rate elevated.

What are turning muscle into fat workout?

Firstly, fat and muscle are two different cell structures and neither can turn into another. Your fat doesn’t turn into muscles if you workout and muscles doesn’t turn into fat if you don’t. Muscles are living cells in the body. They need proper nutrition and care to keep them functioning. While fat are dead cells. They are stored as backup energy source for body.

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When you are working out, you provide favorable environment for your muscles to grow and function well. When you don’t have enough activity, your body wants to get rid of excess mass(muscles) to maintain the energy supply in the body. Hence, fat is stored and you lose muscle mass. Its as simple as that. Hence, this common gym question is merely just a confusion, nothing more than that.

Proper breathing during exercise

Breathing is very important during workout. There is a general rule of breathing. You breathe out on the positive portion of workout while you inhale on the negative portion. Like in squat, you inhale while you go down and exhale while you come up. If you hold your breathe, during intense exercise, you will lack oxygen supply and you can blackout. Proper breathing ensures appropriate flow of oxygen to your muscles and brain for intense training session.

Conclusion

These are just few common exercise questions that everyone has in their mind at some point. There are many such questions that we will cover in later posts. Be sure to take good care of your exercise form while you workout, be hydrate and stay away from ego lifting. These tips will keep you healthy and injury free.