1. Find a full body workout and stick with it for at least 2 – 3 months. You do not want to end up with an awesome chest and biceps with tiny chicken legs. If you have a full body workout routine, your body will be well rounded. It takes time to see results. Sometimes newbies will be tempted to leave a really great workout routine to find the latest workout routine fad. After 2 -3 months, if you see that your routine isn’t giving you the results that you are looking for, then by all means, switch it up a bit. But keep doing what is working. You can find a vast amount of free workout routines online.
2. Use machines over free weights when you are beginning. I say this because you can really hurt yourself if you aren’t using proper form. It’s pretty hard not to have proper form while using a machine. This tip is especially true if you don’t have a spotter. In order to tear those muscle fibers so you can build them up, you will need to work those muscles to exhaustion. It can be scary if you are benching a considerable amount of weight, you are by yourself, and feel like you may not be able to get the bar up.
3. Use lighter weights. It can be very tempting to want to try to keep up with the other guys in the gym. You might feel like a wimp curling 10 lbs dumbbells while the guy next to you is curling 60 lbs. It is better to work your way up then to hurt yourself. I grantee you that the guy next to you didn’t start curl 60 lbs over night.
4. Start out with straight sets. I recommend doing 15 – 20 sets of 3 for each exercise that you perform. Use lighter weight. Your third set should be hard to do For example if you are doing curls you can start out with 3 sets with maybe 15 lbs dumbbells. Go even lighter if the weight seems too much. . When this becomes too easy you can either increase the weight or begin doing a more advanced pyramid technique. A sample pyramid technique would be 1 set of 15 reps with 15 lbs dumbbells. Then do 1 set of 12 reps with 20 lbs dumbbells. Then do 1 set of 10 with 22.5 lbs dumbbells. Decrease the reps while you add weight to each set.
5. Don’t forget about cardio. Be sure to have some cardio involved in your workout routine. I spend about 25 minutes on the treadmill at least 3 times a week. Cardio can really help you shed off the fat so you can have lean muscle mass. The best time to run is first thing in the morning before you eat. At night while you are sleeping, your body begins to burn off fat so when you wake up your body is already in fat burning mode. Cardio is also great because it helps you to have a healthy heart. Too much cardio can make you a skinny bean pole so be sure to balance it out.
6. Watch what you eat. You can workout everyday of the week, but if you are eating junk your workouts will not give you very good results. Stay away from fried foods, foods high in sugar, and be careful not to take in too many carbs. This means bye bye Snickers, McDonalds, and KFC It is a good idea to try to get as much protein in your diet as possible. Protein helps build and repair muscle tissue. The suggest amount of protein is 1.5 grams per lbs. I weigh 185 lbs so I should be taking in about 277 grams of protein a day. Carbs aren’t 100% bad either. They give you energy so you need them to, just keep your carb intake on the lower side.
7. Take advice from a ripped guy over a big fat guy. If the guy is ripped, his method must work. Even better than advice from a ripped guy is getting advice from an old ripped guy. The person who got me into bodybuilding was 54 years old. This guy looks 30 something. If a guy is old and ripped, his techniques must work long term.
8. Don’t worry about where you workout. Some people go around in circles with should I workout at home, should I go to the gym? Each have their advantages, but just pick which ever one that works best for you. I have young children that require my time when I get home. Even if I had the greatest gym in the world, it would do me no good.
9 Study up. Read what you can on health, nutrition, and bodybuilding. You could be eating stuff that is making your workout routine unproductive but would have a clue unless you studied up on it.
10. If at all possible, find a workout buddy. Workout buddies can help keep you motivated. Be sure that your workout buddy is not a slacker or you might find yourself eating potato chips and playing Halo at your workout buddies’ house.