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Today i want to go over a beginner's guide to the gym starting your fitness journey can be intimidating putting yourself in a new uncomfortable situation it's not easy especially not walking into the gym for the first time a lot of people going to the gym for the first time feel pretty insecure and are thinking where do i start what type of training should i be doing can anyone help me with a program how does this machine work and is everyone staring at me right now well most of us have been there at some point trust me when i say that as soon as you take those first steps you're gonna feel so much better and you will realize that you had nothing to worry about in the first place the gym is actually place where you'll meet a lot of like-minded people that are on a similar journey to yours personally i feel really connected to the people i meet at the gym for my gym almost like a brotherhood or a family

before you go the first time you should ask yourself what's your motivation for going to the gym if you're going for the wrong reasons or have unrealistic goals to start off there's a big chance that you might get discouraged and eventually quit remember this should be a lifestyle shift and not a face it's a marathon and not a sprint

so let's talk about preparation how should you prepare what should you bring to the gym should you be taking any supplements which gym is right for you i would test a couple of gyms before buying a membership most gyms allow tours and and also free trials or sessions before you need to make up your mind

what about a workout partner a lot of people love going to the gym with a friend or a partner i'm not against it entirely but i do think it's extremely important that you start on your own and hold yourself accountable if you go with a friend or accountability partner the risk is that when they quit you quits

before going to the gym i make sure that i've eaten something you don't necessarily need to eat before but there's an anabolic window of three hours you need to make sure to eat some protein in a three hour window before or after working out personally i prefer to eat some carbs some good fats or one or the other with some protein about an hour before going to the gym what i bring to the gym when i go is a water bottle and every once in a while i'll bring my headphones that i can connect to my ipad or phone as well

there's nothing worse than seeing a person at the gym putting on a big pair of headphones which means they can't hear anything what's going on outside of those headphones and they're blasting music obviously then they're slamming weights like crazy regardless if it's free weights or machines they can't really hear the noise they're making so people start dropping weights and slamming them but everyone else in the gym can hear it and it'll make you go deaf if people start slamming weights around you it is super uncomfortable and really bad for hearing so don't be that person

make sure to put on something comfortable it is really all about functionality not what you look like with that said don't show up in a pair of jeans you see that every once in a while avoid that then you want a good pair of sneakers that supports what you're doing in a gym i mean i shouldn't have a pair of running shoes if i'm trying to do deadlifts or lifting weights at all and i shouldn't have a lifting shoe when i'm running on the treadmill so try to get a shoe that supports what you're doing and there's hybrid shoes as well because a lot of people are doing a combination of everything but i do think that's important get a shoe that supports what you're doing in the gym

so let's talk training program if you are going to invest the time and money going to the gym to reach your goals to get healthier and to be more fit you need to know that the program that you're on it's a good program that's going to help you with all of that to make sure that you're on a good regimen or program that suits you i would talk to someone at the gym every gym's got a personal trainer or an instructor who can help you with all of that there's also a lot of good information online obviously not everything on the internet is great but if you type in magnus method app.com this guy pops up and i have a ton of programs that you can do

so a typical program could consist of doing lower body one day it could be a push and pull day and then an arm day so in three or four days you work through the whole body and then it starts over the whole philosophy behind this type of training or programming is that you allow yourself to target each and every muscle much more and harder and then let them rest a couple of days while targeting other muscles and then you come back and work them again

the first couple of weeks i would not overdo it i would start with maybe three sessions a week and then slowly ramp it up to four or five or six whatever you have time with and what you prefer to do if you keep on coming up with new exercises every time just to keep it fun that will hinder your progress it will set you up for more injuries and you will possibly not reach your goals at least not as fast so stick to a basic program learn the foundations build a strong foundation and ramp it up slowly

when it comes to reps in the beginning i would rather do more reps let's say 12 to 15 instead of dropping down and doing heavy weights and doing six to eight or even 10 reps i do think it's important to work on that movement pattern and build a strong foundation make sure that your ligaments your tendons are in on it and that you build up over time resting in between sets is super important to me for me it's about the quality of the sets and how you execute your reps in the beginning and that also takes us to the next thing i want to talk about make sure that you execute these exercises with good form if you don't you might work the wrong body part you will most likely set yourself up for an injury anyway just make sure that you learn how to do every exercise with good form

there's a lot of talking about cutting or bulking as well bulking is when you're trying to gain weight you want to put on maximum amounts of muscle mass and you don't really care about your body fat and then you have cutting when it's all about getting toned and shredding fat while keeping your muscle mass as high as possible and in the beginning i wouldn't even think about bulking or cutting you want to get in you want to build a strong foundation then you can decide what you want to do

when it comes to training and programming you should know that it's mostly nutrition when it comes to bulking and cutting try to keep your training to about 60 minutes or less i always say what doesn't happen in the first hour in the gym will not happen the second

here's some essential gym equipment that you should know how to use so leg press is a great fundamental machine that works your legs it also allows you to lift a lot of weight without putting you in a compromised position start with sitting down and place your feet on the board before starting the exercise make sure that you push down your glutes against the two cushions that you have behind you you want to make sure that you don't allow your pelvis or your hip to rotate forward as you're lowering the weight make sure that you're pressed with the whole foot especially the back of the foot always keep some resistance on the way down keep that tension in the muscle eccentric when you're lowering the weight and then you want to be more explosive on the way up make sure you don't knock out your knees at the top the leg press will work your glutes your hamstrings your quads basically your entire lower body bench press in the bench press we're using a barbell and it works the chest start with placing yourself on the bench make sure that you put your feet in the ground with good support then you want to tuck in your shoulder blades towards the bench and then you want to lower your shoulders and then you want to push up as explosive as possible without compromising on form the lat pull down works your latissimus in the back your big back muscle so remember there's two movements to this lowering your shoulders and then pulling down on the way up you do the same thing but opposite if you go on my app i have videos and descriptions for all of the exercises that you can think of

nutrition is hugely important and before i continue don't forget to subscribe so i can continue to share with you guys all the knowledge and experience that i have gained over 20 years as a trainer and nutritionist you can run a marathon and be overweight and you can have a six-pack and be in lousy shape nutrition is key if you want to gain some muscle mass or if you want to lose some body fat your body fat is mostly determined by your nutrition you need to eat enough protein in a day to gain or keep your muscle mass and you need to eat the right amount of carbs and fat to lose or gain body fat there are thousands of diets and strategies out there if you want to know how i do things with my actors and my artists you know where to find me check out magnus method app.com i believe in a balanced diet i don't really restrict myself from foods i just make sure to eat the right amount or proportion of fat protein and carbs with every meal if you want to gain weight you need to eat more carbs and fat if you want to lose weight protein more or less stays the same if you're active and you want to keep some muscle mass on your body my philosophy is that you should enjoy food and 17 out of 20 meals i make sure that i'm on point 3 out of 20 meals i eat whatever i want

so a few final tips that i want to give you don't start too extreme maybe start with three times per week and then ramp it up over the next few weeks personally i do five days a week make training a part of your life when looking at your physical activities i want you to think about three different things one what do i like to do two what does my body need three is there something i wanna master or get better at when looking at those three things you also know how to program your training maybe running is your number one maybe strength training is your number two maybe swimming or golf is your number three just make sure to create a program or a weekly program when all these three are represented and last but not least enjoy the process and don't expect to be motivated all the time motivation is overrated discipline and accountability is what matters good luck