How to Get Fit in the Gym
Walk in the door (the hardest part)., Warm up., Do less., Limit yourself to six to nine machines and twenty to thirty minutes., Rotate among upper body, core (mid-section) and legs. , Work major muscle groups., Hop on the elliptical for 10 to 20...
Step-by-Step Guide
-
Step 1: Walk in the door (the hardest part).
No matter how tired you are, make two or three days a week mandatory in the gym.
When you go doesn't matter
- just do it before you get home in the evening.
You need to start with a commitment.
And a first step. -
Step 2: Warm up.
Five to ten minutes on the elliptical if you can. , Forget about three sets (unless you really are a professional athlete).
One set of ten to twenty or so is enough.
There does need to be enough weight to tire the muscle without straining.
For most of us less really is more.
If a workout is not as tedious, it'll be easier to do on a regular basis.
The concept in fitness circles is called supersets
- and they really are.
If you want to progress faster, rotate among a few exercises for that extra super set. , DON'T rest between machines.
Use machines rather than free weights, especially when getting started.
They're designed to keep you in proper form. ,, Curls are not needed.
Arms are worked indirectly by chest, back or shoulder exercises.
The more slowly that you move the weight, the better.
If you rush, inertia takes over and you're not working the muscle over its full range.
Even slower on the negative. , Go fast enough to sweat.
No reading is allowed (it slows you down).
Once you've settled into a routine, intersperse with 1 or 2 minute intense segments (interval training), where you push your heart rate an extra 10 or 20 BPM.
Cool down for a few minutes.
Stretch at the end of your workout.
If you're up for more cardio, go for it but build up slowly. ,, Eat more veggies and fruit and fewer dense foods, especially those that are high in fat.
Skip the protein bars or drinks.
Protein deficiency is rare in the US.
Only professional athletes and some senior citizens regularly need supplemental protein. , Even if it's just a 10 minute walk (or two).
Use the stairs instead of the elevator. -
Step 3: Do less.
-
Step 4: Limit yourself to six to nine machines and twenty to thirty minutes.
-
Step 5: Rotate among upper body
-
Step 6: core (mid-section) and legs.
-
Step 7: Work major muscle groups.
-
Step 8: Hop on the elliptical for 10 to 20 minutes and optionally switch to the treadmill for another 5 to 20.
-
Step 9: Reward yourself with a few minutes in the pool
-
Step 10: steam room or sauna.
-
Step 11: While at home
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Step 12: it is important to eat a nutritionally sound diet.
-
Step 13: On days you skip the gym
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Step 14: do something else.
Detailed Guide
No matter how tired you are, make two or three days a week mandatory in the gym.
When you go doesn't matter
- just do it before you get home in the evening.
You need to start with a commitment.
And a first step.
Five to ten minutes on the elliptical if you can. , Forget about three sets (unless you really are a professional athlete).
One set of ten to twenty or so is enough.
There does need to be enough weight to tire the muscle without straining.
For most of us less really is more.
If a workout is not as tedious, it'll be easier to do on a regular basis.
The concept in fitness circles is called supersets
- and they really are.
If you want to progress faster, rotate among a few exercises for that extra super set. , DON'T rest between machines.
Use machines rather than free weights, especially when getting started.
They're designed to keep you in proper form. ,, Curls are not needed.
Arms are worked indirectly by chest, back or shoulder exercises.
The more slowly that you move the weight, the better.
If you rush, inertia takes over and you're not working the muscle over its full range.
Even slower on the negative. , Go fast enough to sweat.
No reading is allowed (it slows you down).
Once you've settled into a routine, intersperse with 1 or 2 minute intense segments (interval training), where you push your heart rate an extra 10 or 20 BPM.
Cool down for a few minutes.
Stretch at the end of your workout.
If you're up for more cardio, go for it but build up slowly. ,, Eat more veggies and fruit and fewer dense foods, especially those that are high in fat.
Skip the protein bars or drinks.
Protein deficiency is rare in the US.
Only professional athletes and some senior citizens regularly need supplemental protein. , Even if it's just a 10 minute walk (or two).
Use the stairs instead of the elevator.
About the Author
John Young
Experienced content creator specializing in practical skills guides and tutorials.
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