Gym training requires perseverance because only consistent and regular workouts yield high results. Instead of spending an hour exercising, you only need to exercise for 30 minutes and then rest for 20 minutes. And continue with the exercises for a second round in the next 30 minutes.
- To exercise correctly and effectively, it is best to seek guidance from an expert or someone experienced when first participating in this discipline.
- You should not exert yourself excessively but rather exercise correctly; this is the way to achieve a beautiful, perfect body without compromising your health.
- Warm-Up
+ Your body needs at least 10 minutes to warm up adequately to cope with your workout. To avoid stiffness, muscle soreness during exercise due to inadequate endurance. More seriously, without warming up, you risk injury during training. Don't hesitate to spend 10 minutes rotating your wrists, ankles, and stretching your muscles.
- During Gym Training
+ Exercise within your limits: Exceeding the training limits affects cardiovascular, respiratory, circulatory conditions... and training below your limits won't help with weight loss either. Consult a trainer or experienced person to set standards for exercises, such as time, speed, intensity, and apply them accordingly.
+ Requires the combination of many machines, equipment: exercises should range from light to heavy, from simple to complex. You need to train for your own body, don't just mimic others' exercises.
+ Rest in between: If you feel excessively tired, unable to exert yourself, gradually reduce the intensity of your workout and maintain movement as during warm-up. Between exercises, you may feel thirsty, but don't rush to drink water immediately. Try to endure thirst until your heart rate and breathing stabilize.
- After Gym Training
- Relax to allow your body to return to its normal state, meaning even breathing and heart rate.
- You can hydrate your body. It's best to drink filtered water or low-sugar fruit juice. If you use soft drinks, pre-prepared fruit juices, or milk, this is no longer an effective weight loss method.
DIET FOR EFFECTIVE GYM TRAINING
• EATING BEFORE EXERCISING:
+ To avoid fainting, dizziness, or fatigue, you should eat lightly (bread, cookies, a few pieces of chocolate, fruit juice...) about 1.5 - 2 hours before exercising.
+ You should also drink about 0.5 liters of water before exercising because sweating will be more effective.
• DURING EXERCISE:
+ To avoid dehydration, you should drink at least 4 glasses of water per hour of exercise.
+ Do not eat during exercise.
• AFTER EXERCISE
+ Try to drink at least 2 liters of water (the sooner the better) -> to speed up recovery. Drink more if you sweat a lot.
DIET AT HOME
• Banana + Milk + Cereal (mainly)
+ Eating bananas in the morning will provide you with a lot of energy for an effective weight loss gym session.
+ Or start with a cup of warm lemon water to reduce belly fat.
• Limit salt and sugary foods
+ Limit adding salt to food because it encourages retaining excess water, making the belly bigger. Also, to stop energy intake and cravings, limit sugary foods.
(During meals, eating slowly and relaxing in your mind will help you eat less and digest food more efficiently)
• Things to avoid:
+ Never eat fatty foods before and after exercising. Fats will slow down your stomach's digestion, leading to bloating, fullness, stomach upset, and even cramps during exercise.
* FOR EFFECTIVE TRAINING:
DO NOT HAVE A TOO FULL OR TOO EMPTY STOMACH BEFORE EXERCISING.