10 rules for beginners at the gym
We often see people, who train for the first time or are new to the gym. And like every freshman, these people start to copy their friends or the training ones around them, which is totally wrong and harmful to them.
If you are new to the gym, we suggest you do not risk your health and follow these 10 steps for a safe training.
Rule #1 – Do not copy the others
Do not copy the training of the most famous fitness freaks from the magazines and do not repeat the exercises of the advanced trainers in your fitness hall. These training programs are for people with rich fitness culture and a long experience. They are not for new ones.
Rule #2 – Plan in advance your training
For the best, start with 3 pieces of training weekly, as in each training exercise different muscle groups. (1 exercise for each muscle group)
Rule #3 –Set realistic goals
We all know you can not get the body you want in 2 months. This sport requires perseverance and will, good food and enough rest.
Rule #4 – If possible, use the help of a professional trainer
If this is your first time in the gym, you will probably have no idea what to do.
Instead of guessing, look for the help of a fitness trainer to teach you some basic things (proper technique, proper breathing, how much exercise you can do, etc.).
Rule #5 – Evaluate your time
We usually see people, who instead of training, come to the fitness to talk or hang on with some friends. But the workout is not the daytime you can socialize yourself. Enter the hall, do your thing and then go out with friends and have some fun.
Rule # 6: Focus on exercises
Do not neglect the proper technique when performing the exercises because you risk getting bad injuries. Run each exercise slowly and technically, without straining to your maximum abilities. In the beginning, it is more important to learn the proper execution.
Rule # 7: Compete only with yourself
Never compare to other people because everyone has their genetic talents. Only compare to yesterday's self!
Rule # 8: Start from a little to a heavy load
Many beginners are thrown into the deep and use the heaviest and sophisticated fitness methods and principles. As a beginner, bet on the traditional pyramid (not the reverse). Beginners achieve hypertrophy even at 50-60% of the maximum so you do not have to push yourself from the beginning.
Rule # 9: Do cardio activities
Obligatory end each cardio workout. This way you develop the nervous system and prepare the heart and the lungs for the larger tasks that are ahead of you. Find out more about proper cardio workouts here.
Rule # 10: Eat healthily and add nutritional supplements for beginners
The 10th but not least the most important is the food. No matter how strict you are in training, no balanced diet is nowhere. If the meal does not fit into the gym, you will not recover muscular muscles and you will always feel tired.
We offer you use these basic supplements which every beginner at the gym should use:
Haya Labs – Creatine HCL
Creatine HCL(hydrochloride) is considered to be the best creatine form in the sports nutrition field in terms of solubility, absorption and bioactivity. Creatine is one of the most popular supplements for athletes and bodybuilders which may increase the physical strength and endurance as well as the size of the muscles.
Creatine HCL is the best creatine for people who wish to gain lean muscle mass without any fat. The active ingredient increases the ATP energy in muscle cells, stimulate muscle contraction and increases strength. This allows harder and more intense workouts and leads to more muscle growth. Creatine provides better cells hydration and increases the volume of muscle cells. Also, it reduces fatigue and improves recovery processes after intense training.
The unique properties of Creatine HCL due to the manner in which it is produced. This compound was prepared by the attachment of hydrochloride group to a molecule of creatine. This improves solubility and eliminates the side effects like stomach pain.
Haya Labs – Creatine Monohydrate
Creatine is one of the most popular supplements for athletes and bodybuilders who wants to increase physical strength and endurance and increase muscle size. Creatine Monohydrate is the best creatine for people who want to build lean muscle mass without excessive fat. The active substance increases the production of ATP energy in muscle cells stimulates muscle contraction and increases the power by allowing more intense workouts. This leads to more stress on the muscles and creates conditions for intense muscle growth.
Creatine provides cellular hydration and demonstrates increased muscle cell volume. Furthermore, it delays the onset of fatigue and promotes recovery after intense workouts.
Haya Labs – D-asprtic Acid
HAYA LABS Sports D-Aspartic Acid increases the level of free testosterone in the body, increasing strength and energy during high-intensity workouts and improves endurance. High levels of the hormone testosterone stimulates the growth of muscle mass, decreased body fats and accelerates the recovery process.
Furthermore, the product reduces the high blood pressure and the levels of cortisol in the blood and supports sexual functions, increasing libido. D-aspartic acid is a powerful tonic, promotes physical activity and improves mood.
Haya Labs – AAKG
L-arginine is semi essential amino acid, wich increases the levels of nitric oxide in the body. The amino acid is involved in protein synthesis, improves physical endurance, reduces the cholesterol levels in the blood and supports immune system.
Arginine stimulate Human Growth Hormone production and supports pituitary and pancreas functions. Also, the amino acid increases the levels of nitric oxide in the body and this way widens the blood vessels and improves blood circulation. That mechanism optimizes the oxygen and nutrition delivery throu the blood into the working muscles.
Arginine neutralize harmful ammonia formed by decomposition of the amino acids and stops harmful effects of free radicals on the cells. Also, this amino acids stimulate the immune system of the body and supports cell division.
Haya Labs – Citulline Malate
Citruline malate is unique combination of the amino acid citrulline and organic salt malate. This combination increases energy production, reduces fatigue and stimulate recovery processes. Citruline is very important amino acid for athletes, who practice intense trainings. The amino acid increases the levels of nitric oxide in the body and this way widens the blood vessels and improves blood circulation. That mechanism optimizes the oxygen and nutrition delivery throu the blood into the working muscles.
Citruline helps to clear lactic acid and ammonia from muscle tissue and is involved in protein synthesis and muscle growth. Also, citruline malate supports liver detoxification, improves heart health, stimulate immune functions and optimize metabolism.
Haya Labs – L-Leucine
HAYA LABS Sports L-Leucine contains the branch-chained amino acid L-Leucine, which can not be produced by the body and must intake it with food or supplements. L-Leucine stimulate protein synthesis by increasing insulin levels. That supports better muscle recovery and growth. Also, the amino acid protects the muscle tissue from damage and catabolism after intens workout.
HAYA LABS Sports L-Leucine improves the health of bone system and has beneficial effect on liver and skin condition. L-Leucine in combination stimulate l-glutamine synthesis. Glutamine is the most common amino acid in muscle tissues and supports the production of Growth Hormone.
Haya Labs – 100% Pure L-Glutamine
Glutamine is the most abundant amino acid (building block of protein) in the body. The body can make enough glutamine for its regular needs, but in cases of extreme stress ( very heavy exercise or an injury), the body may need more glutamine than it can make. Most glutamine is stored in muscles followed by the lungs, where much of the glutamine is made.
Glutamine is important for removing excess ammonia (a waste product in the body). It also helps immune system to function well and it is needed for normal brain function and digestion.
You can usually get enough glutamine without taking a supplement, because your body makes it and you get some in your diet. Certain medical conditions, including injuries, surgery, infections, and prolonged stress, can lower glutamine levels. In these cases, taking a glutamine supplement may be helpful.
Glutamine helps the body to maintain a good balance of ph and it is necessary for the synthesis of RNA and DNA.
According to studies, Glutamine deficiency can cause gastrointestinal disorders. It easily crosses the blood-brain barrier, where it is converted into glutamic acid. L-glutamine supports the growth of new cells. It encourages the treatment of burns, traumatic injuries and cuts.
Haya Labs – Turine
HAYA Sports Taurine is a sports supplement with 100% taurine – one of the most common amino acid in the human body. Taurine improves focus and concentration, stimulate the immune system and supports good health and functions of many organs and systems.
The amino acid taurine is found mostly in the muscle and nerve tissues. That makes taurine very important supplement for athletes and fitness enthusiast. Taurine supports glucose and amino acids metabolism, reduces fatigue and increases the volume of muscle cells.
This important amino acid acts like a stimulant to nerve system by increasing focus, concentration and mental activity. Also, taurine has strong antioxidant properties which stops harmful effects of free radicals on the cells. Taurine supports the immune system of the body and is very important for health and functions of cardiovascular system, eyes and muscles.
Taurine is an amino acid, which supports the absorption of fat-soluble vitamins and is involved in detoxification of the body. Also, the amino acid helps for faster and better recovery after workout.
Haya Labs – BCAA 2:1:1
BCAA formula is based on a branched-chain amino acids - leucine, isoleucine and valine, which play a vital role in building muscle mass. However, these ingredients protect muscle tissue, protecting it from damage due to excessive exercise.
Amino acids in the composition of BCAA are precisely dosed in an ideal ratio 2: 1: 1, to provide maximum durability and effective tissue repair during and after exercise. Assuming this product after resistance training, BCAAs stimulate protein synthesis, which plays an important role in muscle growth.
Haya Labs – Beta-alanine
Beta alanine is a naturally occurring beta amino acid, used for many sports supplements, which increases endurance, physical capacity, muscle growth and recovery.
This ingredient has unique properties to increases the levels of carnosine in muscles. Carnosine is a peptide with strong antioxidant function, tha limits the accumulation of hydrogen ions in the muscles during high-intensity exercise.
This way, it reduces pH and fatigue in muscles. This process allows more intense and hard workouts and better recovery between them.
A new research proves, that beta alanine has detoxification properties and supports the functions of liver. Beta alanine is suitable both for men and women.
Use these 10 simple steps to get maximum effect..