There are so many Gym Tips for Beginner Males. How many times have you gone to the gym, jumped on the treadmill, and set it to 30 minutes? Then, you watch the clock and leave after 18 minutes—you just don’t want to be there any longer than that! But unfortunately, this mindset will not get you results. If you really want to lose weight and get fit, then take these seven tips Gym Tips for Beginner Males into consideration to make your workout much more effective and get you closer to your goal of getting shredded at the gym.
7 Gym Tips for Beginner Males to Get Shredded
Do Cardio in the Morning
One of the Gym Tips for Beginner Males is Doing cardio before you eat breakfast helps you burn a greater number of calories throughout your day. When we don’t take in any food, our body begins using stored carbohydrates for energy, and it uses stored fat from our adipose tissue.
We typically store 3,500–4,000 calories of energy in our adipose tissue, so that’s a lot of fuel that we can tap into if needed. If you do cardio on an empty stomach and then consume breakfast afterward, your body is still burning more energy than normal throughout your day due to being in ketosis (burning fat instead of glucose). The net result is more weight loss over time.
Do All of Your Lower Body Workouts First
The second Gym Tips for Beginner Males is If you’re looking to build up leg size, keep your lower body as fresh as possible. This means doing your squats and deadlifts before any sort of leg workout. Doing leg exercises at that point in your routine can lead to serious injury since you have little energy left in your legs at that point.
You’ll be able to lift much more weight if you save those exercises for last. It also helps to do leg workouts on separate days from other muscle groups. That way, you won’t be too tired to do your best on each set. Plus, it gives your muscles a chance to rest and recuperate between sessions.
Your legs will get a good amount of work during upper-body workouts anyway so you might not need extra sets on them anyway. Once you’ve built some momentum with your program, feel free to switch things up and do whatever works best for you.
When starting out on a new fitness program, most people are surprised by how challenging they find even basic movements like squats or pullups. To give yourself an edge when first starting out, focus your efforts on compound movements that engage multiple joints at once (like pushups) or work multiple large muscle groups (like pullups) and follow these Gym Tips for Beginner Males. Exercises like these help develop strength throughout large sections of your body all at once—meaning less time trying to master individual movements and more time building overall strength quickly.
Switch up your Routine
If you keep doing exactly what you’ve always done, your body will never change. Whether you’re trying to get in shape or lose weight, a routine is essential. But if your usual gym visit consists of sitting on a machine and going through motions without really pushing yourself, it’s time to consider changing things up.
What’s that old saying? If it ain’t broke, don’t fix it? Well, break it. For example: Your workout should be focused on improving all-around fitness so that you can build a strong foundation and continue building muscle safely over time—not just toning one body part at a time by taking breaks between sets. Switching up how often and when you work different muscles is key.
Stick with Free Weights
If you’re just starting out, one of your biggest concerns will probably be staying injury-free. The best way to do that is with a well-balanced fitness routine that includes strength training—and not gym machines or weights. Why?
Weights are better for strengthening and toning your muscles, which in turn helps burn fat faster. While there are several types of free weights (like dumbbells and kettlebells), you don’t need anything fancier than a set of dumbbells from Amazon or Walmart ($15–20)—for now!
As you progress, you can upgrade as needed. For example, you might add a weighted vest when doing chest presses. Just make sure to get advice from an experienced trainer before making any big changes like adding extra weight.
Warm Up Before Working Out
Whether you’re a beginner or an advanced bodybuilder, warming up is essential to preventing injury and getting in a better workout. It doesn’t have to be long, but any exercise like walking around or some jumping jacks will do. The point is just to get your heart pumping, blood flowing and joints moving before you lift heavy weights or start engaging in strenuous activity.
Just keep this Gym Tips for Beginner Males in mind and If you don’t warm up first, your chances of injury go way up—and nothing sucks more than hurting yourself at the gym. So take five minutes and move around before hitting those machines. Your muscles (and everything else) will thank you later.
Now that you know why it’s important to warm up before working out, let’s look at how to go about doing it. Like I said earlier, it doesn’t have to be complicated: Walk around a bit if possible, do some jumping jacks or even just set a timer for two minutes and make sure you move in different ways until time runs out. Make sure your entire body gets worked—your shoulders, chest, hips and legs should all get involved during your warm-up routine.
Drink Water Before, During, and After Workouts
This Gym Tips for Beginner Males is fairly self-explanatory. Make sure you drink water before, during, and after each workout so that your body never runs out of it while exercising. Not only will staying hydrated help your muscles recover faster, but it can also improve concentration, reduce soreness and fatigue, boost energy levels, and even speed up post-workout recovery time. Water is essential!
Don’t let yourself run low on it while working out! You should aim to consume at least 1/2 your body weight in ounces of water per day. So if you weigh 200 pounds, drink 100 ounces (or 12 cups) per day.
The best way to track how much water you’re drinking is by using a fitness tracker or app like Fitbit which allows you to log both daily intake and output. If a fitness tracker isn’t an option for you, simply keep a bottle with you at all times when working out and sip from it frequently throughout your workout as well as afterward in order to stay hydrated throughout the day.
Push Yourself during Workouts
The biggest mistake most guys make when hitting a gym that they don’t follow these Gym Tips for Beginner Males. They do not push themselves hard enough, says Stephen Ball, a certified personal trainer and strength and conditioning specialist at ATHLEAN-X Training Institute. Guys tend to focus on going through an exercise without thinking about how much time or effort is needed for each set. If you’re not pushing yourself hard enough you will be surprised by how quickly your workouts seem to fly by—and that goes against everything we know about building muscle (and burning fat).
You should remember these Gym Tips for Beginner Males, it is much harder—in fact, it’s impossible—to lift heavier weights if you can’t first complete sets with lighter weights. So take your time and push yourself during every workout. You should feel like you could only get three more reps during every set of a given exercise before failure kicks in.
And don’t forget to rest between sets! It takes at least two minutes for muscles to recover from their hardest contractions so don’t rush through exercises in order to fit more into a single workout session.