I want to start training!” Many of you may not know where to start when you think, “I want to start training!
We have compiled a step-by-step guide for beginners so that you can continue with ease.
1️⃣Set Goals🎯
– Why are you training? Be clear about the following.
- Want to lose weight?
- Want to build muscle strength?
- Want to stay fit?
- It is easier to stay motivated if you have a clear goal ✨.
- For example: “I want to lose 5kg in 3 months” or “I want to be able to do 10 push-ups.
2️⃣ Develop an exercise routine 🏃♂️
- Start with 10-15 minutes of light exercise each day!
- Stretching and walking at home are recommended.
- Once you get into the habit, you will feel “restless” if you don’t do it.
3️⃣ Learn the basics of training 📚
- It is not advisable to try difficult menus out of the blue!
- It is important to learn basic form and avoid hurting your body.
- Start with squats, planks, push-ups, and other body weight training exercises.
- You can also ask a trainer on YouTube or at a gym to teach you!
4️⃣ Incorporate simple equipment 🛠️
- Once you are comfortable with body weight training, increase the load by using dumbbells or rubber bands.
- Use light dumbbells or tubing for beginners to gradually stimulate your body.
5️⃣ to full training 2-3 times a week 💪
- Increase the frequency of your workouts according to your goals and lifestyle.
- If you go to a gym, it is also recommended that you build a menu using machines!
- Example: “Split method” of separating leg training days and upper body training days.
6️⃣Awareness of diet management🍴
- Diet is also important to maximize the effects of training!
- Consume protein consciously (e.g. chicken meat, eggs, fish).
- Balance vegetables and carbohydrates.
- Choose a method that you can continue without imposing an unreasonable diet.
7️⃣ Check progress regularly📈
- Check your body and training results every few weeks!
- Changes in weight and body fat percentage
- Increase in the weight you can lift and the number of times you can lift it.
- Feeling the progress you are making will motivate you!
8️⃣ Devices to keep you motivated! 🔥
- Make a training buddy 👫.
- Try a new menu ✨
- Play your favorite music or have a reward for accomplishment 🎁.
As a beginner, it is important to take it easy and proceed step by step.
The following sequence is recommended: “goal setting,” “habit building,” “basic training,” and then “full-fledged training,
This will help you get the most out of your workout and reduce the risk of injury.
Let’s enjoy and continue with the motto, “Start with what you can do!
We will support you in building your ideal body at your own pace 😊✨.
Incorporate aerobic exercise into your daily routine to burn fat in a healthy way✨🍽️
Let’s find an exercise routine that you can enjoy and keep up and get closer to your ideal body shape 🥰.
We look forward to seeing you at our ♩
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