#gym workout plan for beginners

[fitnesflag]

[medicalisland]

Unlock Your Fitness Potential: The Ultimate Beginner Workout Gym Plan to Kickstart Your Fitness Journey

Are you ready to take charge of your fitness journey? Look no further because we have the ultimate beginner workout gym plan to kickstart your path towards a healthier and fitter you. Whether you’re new to the gym or just starting out on your fitness journey, this comprehensive plan will help you unlock your fitness potential. Continue reading Untitled

[douggrowsllc]

Will I See Results Following a Workout Plan for a Week?

So, you’ve decided to embark on a new workout plan, and you’re wondering if you’ll see results in just one week. Well, buckle up because we’re about to dive into the world of workouts, gym sessions, and the ever-elusive “quick results.” Will you see results from following a workout plan for a week? The short answer – not in the mirror! But you might see some other improvements. The Truth About…

[fitnessmantram]

Women Gym Workout Motivation || Gym Workout || Female Gym Workout Status...

Women Gym Workout 

[darkficsyouneveraskedfor]

Sweaty Palms 1

Warnings: this fic will include obsessive behaviour, possible non/ducbon, bullying, and other elements which may not be specifically triggered. Please be cautious in continuing on to the story.

Character: Curtis Everett

Summary: You start going to the gym to break old habits, but new things are scary.

Please reblog and leave some feedback, preferably in a reblog but you can always drop by my asks. I always love working in y'alls ideas with these AUs so I am so excited to hear from you.

As always, take care of yourself <3 be kind and be patient. Love you.

No tag lists. Please review my pinned and bio for guidelines.

You’ve never been to a gym before. You’ve never been to a lot of places. Crowds are not your forte, public places are your personal nightmare, and strangers make your nervous. Everything makes you nervous. 

You can’t hide forever. That’s the conclusion you’ve come to. It's not a very comfortable one for you but if you don’t change, you’re always going to feel like this. Heavy, deflated, lost. It’s hard to put into words the feeling. The world just seems to pass you by, it functions around you, and sometimes you almost believe you’re not really there. Like a ghost, you just watch it without effect. 

The extra fifteen dollars a month isn’t too much of a stretch. You can hold off on your Kindle addiction for the expense. That’s another thing, you need to start being smart, more practical with your money. 

Planning. That’s something you’re working on. You didn’t come without one. You wouldn’t make it past the door without a set of steps to follow. 

You stop by the front counter first. You ask the woman behind it about how to get into the gym. You bought a membership online. She brings up your profile and issues you a membership card, explaining how you can also download the app and register with your member number. You thank her and continue through. 

You walk along the first floor, the leg machines and the rowing machines being worked by the regulars. You find your way to the dressing room on the second floor and enter with your head down. You try not to look anywhere but where you need to. You find a stall and change, packing away your street clothes, then go out to find a locker to shove your stuff in. 

You emerge with your phone and your new smart watch strapped to your wrist. You glance at the face of it. Your heart rate is already elevated. You unlock your phone and tap the app you downloaded the day before. You flipped through the catalogue of beginners’ workouts but didn’t have any of the equipment to do it yourself. It’s cheaper to just come here. 

You go to one of the spaces laid with mats and stop before one of the racks of weights. You stare at your phone in exasperation. You don’t understand, you’re connected to the wifi but the app just won’t connect. You could try on your own but you really don’t know what you’re doing. 

Ugh, why did you even bother? This is just another failure. You try restarting the app and then your phone, aware of the activity around you. Does anyone notice how clueless you look? 

“Hit it or quit it, little girl,” a man startles you as he brushes by you and grabs a large set of dumbbells, the thirty on the side catching your eye. You shift out of the way and press your phone against your chest, the smooth fabric of your shirt causing it to vibrate as if you tapped the screen. “This isn’t the phone club, it’s a gym.” 

“Sorry, I...” 

“There’s a cafe across the street, you can go play candy crush there,” he scoffs, “seems more your speed.” 

“Must feel real big, huh?” A gritty voice nears from your other side, “real heavy lifting there, pushing around a woman.” 

“Huh?” The first man narrows his eyes as he grips the set of dumbbells at his sides and faces the other man.  

He’s taller than you, muscular but not too bulky. His head is shaved and a dark short beard lines his jaw. Similar hair peeks out from the top of his tee shirt and dusts his toned arms. He slips past you, inserting himself between you and the gym watchdog. 

“Bro,” the first guy sneers, “don’t even start with me. You think you can step up.” 

“I’m not stepping up,” the other man defies, “I’m telling you to mind your business. Take your weights and leave her alone.” 

“Pfft, this some sort of date? You know, this isn’t the Olive Garden--” 

The second man crosses his arms, his back to you as he postures at the other man. He’s silent as he stares him down. You can’t see his face but you can feel the tension roiling off of him. There’s a thick lull as both men stand in a deadlock. 

“Got something to say, bud,” the first guy drops the weights and they boom against the floor. You wince and step back, “go on, I could use the work out.” 

“I said it,” the second man utters flatly, unyielding as he looms like a wall between you. 

“Fucking loser,” the other spits back, “you’re really gonna fuck around for that? Have you seen the skin around her?.” 

The man doesn’t respond. He stays as he is, an unmoving sentinel. The other man growls in frustration. 

“Fucking chicken shit, why don’t you speak up, dude?” 

Still no answer. Just a glare. You clutch your phone against your chest, frozen in horror and confusion. You didn’t mean to start a fight. You hate confrontation. 

Suddenly, the man before you jerks as he’s grabbed by the large man. His back hits you slightly and you drop your phone as he latches onto the other man. Everything happens so fast. The man who came to your defence has the other man on his back on the mat in seconds, a knee on his chest as his fists clasp around the top of his tank top. He bends over him and snarls. 

“Christ, bro, get the fuck off of me,” the man on the floor shoves on his arm helplessly.  

You glance around and notice the audience forming around you. Oh no. You look back to the two men. You step forward and tap the closest man on the shoulder, the one who defended you. 

“Please,” you croak nervously, “I don’t wanna get in trouble.” 

He turns his head, glancing back at you with powder blue eyes made bright by the dark row of his lashes. He exhales and lets go of the other man. He stands and puts his arm out as if to keep your behind him. 

“You really want me to repeat myself?” He sneers down at the other man. 

The larger man pushes himself up and scowls, shaking his head and he turns to stalk off muttering, leaving behind his forgotten dumbbells. The other man bends to pick them up and returns them to the rack. You look down at your empty hands then search the floor. 

You reach for your phone but it’s plucked up before you. The man brings it up between you and holds it out. You take it with a thank you. 

“No problem,” he rasps. 

“I... you didn’t have to--” 

“That guy’s an—he's not nice,” he corrects himself and drags his hand over his mouth and chin, “I don’t like bullies.” 

“It’s my fault,” you shrug, “I was in the way. But er, thanks. I'm... I’m sorry.” 

You turn away and look back at your phone. The app isn’t working. It says it needs another update. 

“You need help with something?” The man asks. 

“I...” you peek at him over your shoulder, “yeah, I... I don’t... I don’t usually... it’s my first time.” 

He nods and hums as he steps closer. You face him and show him your phone. You’re jittery as it trembles in your grip. He’s a stranger. Your whole plan was to avoid those. 

“I got this app to help but it’s not working,” you frown. 

“Try the update?” He points his thick, long finger at the screen. 

You tap and keep the phone visible. The app shop comes up and the update button is grayed out. Underneath, italics read ‘this update is not available for this device’. You frown and bring the screen closer to your face. 

“It won’t let me,” you pout and flick your lashes, mortified. How are you this helpless? Why did you have to have a witness? Several. You look around, some eyes darting in your direction. 

“Hm, well, what are you trying to do? You said this is your first day?” He prompts, “I could... I could help out a little. If you need. I’m no trainer, I just do my own thing but I could try.” 

You bat your lashes up at him then look back at your phone. You don’t know what else to do. Your whole plan has fallen apart because your operating system is outdated. 

“I... I’m not very... athletic,” you explain, “so I can’t go very fast.” 

“That’s okay,” he assures you, “I can go slow.” 

“You don’t have to do that. I can figure it out.” 

“I know I don’t have to,” he shifts and peers over his shoulder, “but how about I stay close anyway,” he moves and you can see the guy from earlier staring daggers from a chest press, “just in case.” 

“Oh, I... I’m sorry,” you tuck your phone into the pocket of your leggings, “I made him mad.” 

“Let him be mad. Got nothing to do with you,” he turns back to you again, “I could take you through some stretches and basics; lunges, squats, stuff like that. As best I can.” 

“Erm, I guess... I don’t wanna be in the way,” you rub your neck. 

“Not in my way,” he says evenly, “lets grab some weights first.” 

He directs you to the rack and without a thought you go to it. He approaches beside you as you realise, you didn’t say yes, you didn’t agree to this, but you don’t know what else to do. 

“Start with some twos,” he advises, “and if you’re not getting a good burn, we can up it later.” 

“Oh, okay,” you grab the dumbbells with the large twos on the side. He grabs the twenties. You feel totally inadequate. 

“So let’s get out space,” he backs up and looks around the mat, “here should be good.” He bends and sets down his weights, "for now, let’s put these aside and start our stretches. You don’t wanna pull anything.” 

You nod and place your weights beside you. You stand and stare at him. He’s in good shape. Great shape. He makes you even more conscious of your neglect. You already feel breathless. 

“I’m Curtis by the way,” he steps forward and offers his hand. 

“Oh, uh,” you shake his hand and give your name. 

“Pretty,” he says as he squeezes before letting you go. His hand is huge compared to yours and the gap in your strength is obvious just in that small gesture. 

“Alright, easy, slow, arms out,” he extends arms, “roll your shoulders and your head, loosen up.” 

You watch him and hesitate to follow his direction. You hate that there’s so many people around. You don’t want to look stupid. You’re so ungainly and awkward.  

“Try not to think about it too much. We’re all just here to work out, right?” He says and you shy away, embarrassed that he noticed your discomfort. You raise your arms and start the stretches, “good, you’re doing good, angel. Make sure to breath, alright?” 

You roll your shoulders and head and blow out a breath. Your nerves are pinging all over and your muscles are shaky. This isn’t what you expected at all. Your plans fallen to pieces and yet, it’s not entirely a lost cause. 

“Arms up,” he guides you into the next exercise, “on your toes, reach as far as you can...” 

You obey, letting his voice guide you. His deep, calm timber is almost comforting. The even tenor is a stark contrast to chaotic nervously. You can get through this. 

[your-healthy-life53]

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[fitnesflag]

[pettyprocrastination]

TJ I hope you're well!! I had a quick question. How did you get into weight training? Ive been wanting to get more into it (i have noodle arms RIP me), but i. Literally have no idea where to start. Any advice? I'm not sure if I should like. Do a gym membership thing or start with home weights?? There's so much stuff out there and I have no idea where to go with it :') Anyway, i hope you have a lovely day!! 💖💖

Hey love!! I’m doing well, this year has been a bit of a whirlwind but ive got my head on straight haha.  I hope you’ve been doing well!

So here comes a very long winded explanation of my fitness journey and some advice coming in!

I started consistently working out in about september/august when I was still in college and had a built in membership in my tuition. There was a womens weightlifting club at my university that helped me get myself comfortable with weightlifting terms/finding some gym buddies until i felt comfortable to start going with myself. I’m now going relatively consistently on my own, my usual routine was 5 days a week but finding the energy to get there while doing my 9 to 5 has been a bit of a time management shift that im trying to get myself back into. 

Funny enough you reach out because I’m currently writing up a new routine for me to follow for the next two months to get more lower body strength training because I signed up for a deadlift competition for charity in june! (absolutely terrified for it because my lower body strength is still pretty light however this is my chance to get my feet on the ground in terms of getting some experience in powerlifting so! Here’s to trying new things lmao)

 I had played around with using some at home weights in the past multiple times but the issue with using a home weight set is that if you’re following a plan of progressive overload (following a weight training regime that consists of increasing weight over time) you’ll  eventually come to a flat stall unless you have a full weight set from 20-50’s with a bench which can be a pretty penny to get. I only had dumbbells that went from 10 to 20s so after i hit that for certain workouts I couldn’t go up. 

However- that being said! At home workouts can be a great place to start to get yourself used to the movements and following a consistent routine so that if you shift into getting a gym membership you already have a bit of a plan you’ve been working with. 

All-in-all, if you’re like me and you have some gym-anxiety I’d maybe start off with working at home, getting yourself comfortable with body weight and beginner weight workouts before shifting into getting a gym membership so when you go in you have the “okay, I know what im doing and what I want to hit” mentality while also working yourself into using the machines over time. 

As usual- I’m always happy to talk more and if you want to chat about workouts/form/or anything under the sun I’d be pleased as punch for it babes <3

[healthy444]

Can I build muscle and lose fat at the same time?

Yes, it is possible to build muscle and lose fat simultaneously, though it can be challenging and typically requires a well-structured approach. This process is often referred to as “recomping” (short for recomposition). Here are some key strategies to achieve this:

1. Nutrition

Caloric Balance: Aim for a slight caloric deficit to lose fat while providing enough nutrients to support muscle growth. This typically means consuming slightly fewer calories than your body needs to maintain its current weight.

Protein Intake: Ensure a high protein intake (1.6 to 2.2 grams per kilogram of body weight) to support muscle repair and growth.

Macronutrient Balance: Balance your diet with a good mix of carbohydrates and fats to provide energy and support overall health.

2. Strength Training

Progressive Overload: Continuously challenge your muscles by increasing the weight, reps, or intensity of your workouts over time.

Compound Movements: Focus on compound exercises (squats, deadlifts, bench presses) that work multiple muscle groups simultaneously.

Consistency: Maintain a regular workout schedule, typically 3–5 times per week, to consistently stimulate muscle growth.

3. Cardio

Moderation: Incorporate moderate cardio to support fat loss without compromising muscle gains. High-Intensity Interval Training (HIIT) can be particularly effective.

Timing: Consider doing cardio on non-lifting days or after strength training sessions to prioritize muscle preservation.

4. Recovery

Sleep: Ensure adequate sleep (7–9 hours per night) to allow your body to recover and grow.

Rest Days: Incorporate rest days to prevent overtraining and reduce the risk of injury.

5. Consistency and Patience

Long-Term Commitment: Body recomposition is a gradual process that requires consistent effort over time. Patience and persistence are crucial.

Monitor Progress: Track your progress with measurements, photos, and performance in the gym rather than just focusing on the scale.

6. Individual Factors

Starting Point: Beginners or individuals returning after a long break often see more dramatic changes in body composition.

Genetics: Genetic factors can influence how easily you gain muscle or lose fat.

7. Nutrient Timing

Pre-Workout Nutrition: Consume a meal or snack rich in protein and carbohydrates about 1–2 hours before your workout to fuel performance.

Post-Workout Nutrition: Have a post-workout meal or shake with protein and carbs within 30–60 minutes after your workout to aid recovery and muscle growth.

8. Hydration

Stay Hydrated: Adequate hydration is essential for overall health, performance, and recovery. Aim to drink plenty of water throughout the day, particularly before, during, and after workouts.

9. Supplementation

Protein Supplements: Whey or plant-based protein powders can help you meet your daily protein requirements.

Creatine: Creatine monohydrate is a well-researched supplement that can enhance strength, power, and muscle mass.

Branched-Chain Amino Acids (BCAAs): These can help reduce muscle soreness and promote muscle protein synthesis, particularly when training in a fasted state.

10. Mind-Muscle Connection

Focus on Form: Pay attention to proper form and technique to maximize muscle engagement and prevent injury.

Contraction: Emphasize the contraction of the target muscles during each exercise to improve muscle activation.

11. Variation in Training

Periodization: Incorporate different phases in your training program, such as strength, hypertrophy, and endurance phases, to continually challenge your muscles and prevent plateaus.

Exercise Variety: Regularly change your exercises, rep ranges, and workout routines to keep your muscles guessing and promote continuous adaptation.

12. Tracking and Adjustment

Regular Assessments: Keep track of your body composition, strength levels, and overall progress. Adjust your diet and training plan based on these assessments to ensure continued progress.

Listen to Your Body: Be mindful of signs of overtraining or injury. Adjust your training intensity and volume as needed to prevent burnout and maintain long-term progress.

13. Metabolic Rate and Muscle Mass

Muscle Increases Metabolism: Building muscle increases your resting metabolic rate (RMR), helping you burn more calories even at rest, which aids in fat loss.

14. Hormonal Balance

Manage Stress: High-stress levels can lead to elevated cortisol, which can negatively impact muscle growth and fat loss. Incorporate stress management techniques such as meditation, yoga, or deep breathing exercises.

Hormonal Health: Ensure adequate intake of essential fats and micronutrients to support hormonal health, which is crucial for muscle growth and fat loss.

15. Support System

Accountability: Having a workout partner, or coach, or joining a fitness community can provide motivation, accountability, and support.

Education: Continuously educate yourself about nutrition, training, and recovery to make informed decisions and optimize your body recomposition efforts.

By paying attention to these important factors, you can further enhance your ability to build muscle and lose fat simultaneously. Remember, consistency, patience, and a holistic approach are key to achieving long-term success in body recomposition.

[douggrowsllc]

The Ultimate Push, Pull, Squat Workout Routine

Want to build muscle and strength efficiently? This balanced push, pull, squat routine has you covered. I don’t know about you, but I love efficiency. As a busy professional juggling work, family, friends, and fitness, I always seek workout programs that provide maximum results with minimal time investment. That’s why I’m excited to share this awesome push, pull, squat routine with you…

[sophiajones1]

10 Reasons Why You Need a Personal Trainer in Kingston

In today's fast-paced world, maintaining a healthy lifestyle can be challenging. Amidst busy schedules and countless responsibilities, prioritising fitness often takes a back seat. However, investing in a personal trainer in Kingston can be a game-changer on your journey to better health and fitness. If you're in Kingston and contemplating whether or not to hire a personal trainer, here are ten compelling reasons why you absolutely should.

1. Customised Workout Plans

Hiring a personal trainer from My Home Personal Trainer means receiving a tailored workout plan designed specifically for your body type, fitness level, and goals. Unlike generic exercise routines, personalised plans ensure optimal results while minimising the risk of injury.

2. Accountability and Motivation

Consistency is key to achieving fitness goals, and having a personal trainer in Richmond by your side provides the accountability and motivation needed to stay on track. Knowing that someone is invested in your progress can significantly boost your commitment to regular exercise.

3. Proper Technique and Form

One of the most common pitfalls in solo workouts is improper technique, which can lead to injuries and hinder progress. With a personal trainer, you'll receive expert guidance on correct form, ensuring that every movement is safe and effective.

4. Goal Setting and Progress Tracking

Whether you aim to lose weight, build muscle, or improve overall fitness, a personal trainer will help you set realistic goals and track your progress along the way. Celebrating milestones and assessing results keeps you motivated and focused on continuous improvement.

5. Efficient Use of Time

In today's busy world, time is a precious commodity. A personal trainer maximises your workout efficiency by designing routines that deliver optimal results in minimal time. Say goodbye to wasted hours at the gym with ineffective exercises.

6. Adaptability to Individual Needs

Everyone's fitness journey is unique, and a one-size-fits-all approach simply doesn't suffice. Personal trainers understand individual needs and adapt workouts accordingly, whether you're a beginner or an experienced athlete.

7. Nutritional Guidance

Exercise alone isn't enough to achieve peak fitness; nutrition plays a crucial role as well. Personal trainers offer valuable dietary guidance, helping you make healthier food choices that complement your workout routine and enhance results.

8. Overcoming Plateaus

Hitting a fitness plateau can be frustrating and demotivating. Fortunately, personal trainers specialise in breaking through plateaus by introducing new exercises, adjusting intensity levels, and providing the support needed to push past limitations.

9. Injury Prevention

Nothing derails progress like an injury. Personal trainers prioritise safety by teaching proper warm-up techniques, monitoring exercise intensity, and intervening if they notice any signs of strain or overexertion.

10. Long-Term Lifestyle Changes

Ultimately, the goal of hiring a personal trainer extends beyond short-term fitness gains. By instilling healthy habits and promoting a sustainable approach to exercise and nutrition, personal trainers empower clients to make lasting lifestyle changes for improved health and well-being.

Conclusion:

In conclusion, the decision to hire a personal trainer in Kingston from My Home Personal Trainer is an investment in your health and future. From customised workout plans to ongoing support and motivation, the benefits are undeniable. Take the first step towards a healthier, happier you by enlisting the expertise of a personal trainer today. Your body will thank you for it.

[toastsnaffler]

sorry if this is odd to ask but what is your workout routine? I’m trying to motivate myself into exercise again and seeing how other people do it helps. Have a good one!

meant to reply to this sooner but I forgor… getting round 2 it now tho! disclaimer I dunno as much abt exercise science as I’d like to + don’t rly have any 'training' so my approach just comes from personal experience - take this w a pinch of salt lol. I’ll split it in 2 parts: my routine first + then a list of things that personally motivate me in a reblog in case u find any of that useful >:-) (under the readmore cuz this ended up being kind of long 👇)

ok so: I try to ‘actively’ work out 5 days a week. this tends to be broken into 1-2 longer full-body sessions (around 60-120 mins long, at the mo usually bouldering/parkour or a full-body home workout) with a rest day before/after + then 3-4 shorter home workouts (30-60 mins long, usually some form of weight/resistance training, targeting specific muscle groups). e.g. a fortnightly workout timetable might look smth like this for me:

I don’t tend to plan specific workouts more than a few days in advance so I don’t actually follow an explicit timetable like this. instead I set aside an ‘exercise timeslot’ every day (usually 4-6pm) and I’ll intuitively decide how to work out on the day – i.e., what part of my body feels ready to go? what part feels tired + needs a break? do I have the energy/focus to do 45 mins or do I need to shorten it to 30? do i need a rest day? working out regularly means I have a good sense of how long I need for certain muscles to recover so if there’s an activity I want to do on a specific day (like a sports club I wanna attend) I’ll keep it in mind and plan accordingly so I’m fresh for that. as a rule of thumb, I avoid working the same muscle group on consecutive days + give myself a full rest day before & after any intensive full-body workout. I also try to never take more than 3 back-to-back rest days unless I’m sick/on my period/life gets in the way – otherwise its very easy for me to fall out of routine even if I’ve maintained it for months beforehand (<- adhd ass)

(also worth noting – my ‘rest days’ aren’t completely ‘inactive’ – I’ll go for a walk or do some stretches/yoga or another gentle activity instead. I need a lot of physical movement in my life or I go stir crazy <- adhd ass strikes again)

my ‘home workouts’ are the sort of movements u can do at a gym with the equipment there, but I replicate them with a yoga mat + my own weights + a sturdy chair. I have 6kg & 10kg pairs of dumbbells, plus yoga blocks + resistance bands for extra challenge. most of my workouts are based on resistance/interval training, which is focused on increasing strength by repeating sets of movements/holds at a consistent intensity/pace for specific lengths of time, with short timed rest periods in-between (e.g., a typical workout might look like 45 mins of 45 movements targeting 1-2 muscle groups, each done for 40 seconds followed by a 20 second break before immediately moving onto the next).  I like it bc I can rly feel the progress I make + find it satisfyingly challenging (<-masochist) but also bc its easy to tailor to my own ability/how much energy I have that day etc by changing weights/pace. it also works with my adhd brain bc I only have to do each movement for 40-50 seconds at a time before moving on to smth else so I don’t get as easily distracted (as opposed to doing like xyz number of reps for xyz sets). if you’re interested, I swear by caroline girvan – I’ve done her EPIC programmes a few times now + often cherrypick from her videos when I want to work certain muscle groups without sitting down + compiling a list of individual exercises + setting a timer myself. the ‘EPIC beginner’ series is a great intro to her longer ones, I sometimes use that to ease myself back into working out if I haven’t for a while, but be warned it isn’t aimed at ppl who are completely new to that style of exercise. I think she has an app now that comes with an ‘absolute beginner’ version + a 14 day free trial(?) so might be worth checking that out. I will admit some of her stuff is TOUGH - I still can't do all of them w the same weights/pace she does... I particularly struggled with wrist strength when I started out too and had to do some separate conditioning/strengthening exercises before I could even work up to doing like. a single push up on my knees... so if u do check her out try not to get put off by how crazy strong she is bc thats literally her career skfjkj the important thing is just doing it to the best of ur own ability/to ur point of hypertension + keeping good form throughout!!

full body home workouts are pretty much more of the same just longer since I'm hitting more muscles (i.e. 60-90 mins) + sometimes with cardio elements (altho I can’t do HIIT workouts involving jumping at home bc I’m a respectful upstairs neighbour 😔). If I go to the bouldering gym (I try to go fortnightly atm) I’ll usually spend ~2 hours, focusing on trying to send one route at a time until my arms give out. im currently getting confident with V2 grades and tentatively working on V3s. its probs my fave sport, there's a level of problem solving to it that I find rly mentally stimulating... even tho I boulder solo, trips to the gym are social for me bc I often end up chatting to ppl working on nearby problems + picking up technique/advice from them, its a v welcoming space (I'm also planning on joining my new city's queer climbing group!). the parkour sessions I go to are also social, they're run locally for free around the city + structured by more experienced members in the community. they usually involve a warmup, conditioning, drills focusing on certain movements/jumps etc, and then free 'play' trying to put those moves into context. again ~2 hours long. im def not a pro at climbing or parkour but theyre super fun + would 100% rec if ur interested + can find a friendly local group for either, u can teach urself using online resources too :-)

goes without saying but I also warm up for at least 5 mins before doing ANYTHING!!! I try to cater it to the muscle group im planning on working with but still cover the whole body cuz its important to get ur heart rate up + even when u focus on one muscle group there will be others that get dragged in. I don't rly have a 'set' warmup but again caroline girvan has some good ones on her channel 👍 likewise always good to cool down after with stretches cuz future me will be grateful for it.. altho sometimes I'm a bit lazy abt it 🤭

okkkk i think that’s pretty much the bulk of it, I’ll stick my motivation tips in the reblog 😁

[powergympy]

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[ellejos]

sport/gym tips (in no particular order)

👟 ask yourself: what do I want to achieve? Do you want to get bulkier? Loose weight? Shred? Because your goal determines your path

👟 wether you want to loose or gain weight, you need to take care of what you eat. I swear to god it’s super easy to change your nutrition without only eating rice and chicken (that’s boring and monotonous and that’s what that girl doesn’t need) skip the sugar and the dairy, eat a lot of vegetables and fruits. Hydrate and drink your water (2 liters for most of you if you don’t have a medical condition)

👟 let’s be real for a second. Doing sports once a week is nice. Good for you, girl. But let’s face it, if you want to make progress, you gotta do more. I recommend at least to do sports 3 times a week and 6 times a week max.

👟 always do cardio either on a separate training day or after weightlifting. Cardio isn’t just running. Some alternatives can be bicycling, swimming, dancing, stair walking, etc. even if you aren’t a fan of cardio you should do it at least once a week because it has a lot of benefits to your health. Cardio should be 30 minutes at least. Go for the sweat.

👟 you don’t need fancy equipment or clothes to do sports. Fuck the aesthetic. Seriously just put on a shirt, pants and sport shoes and your good to go.

👟 have a small snack (fruits or vegetables) before the workout. Eat your meal after the workout is done. Not the other way around.

👟 plan your workout. Are you a morning person or a night owl? Do you go the gym or do you do sports outside or at home? What do you want to train? Don’t stick to the same workout over and over again, your muscle has a mind and it needs new movements every now and then.

👟 listen up: Challenge yourself. You are the only one that’s stopping you to give it your all. Plus everyone was a beginner once.

👟 don’t be afraid to sweat. Don’t limit yourself because you’re afraid to look stupid. Don’t take yourself to seriously and never forget to enjoy what your body is capable of.

👟 progress needs time. But you will see results in no time. Don’t be too harsh on yourself.

👟 don’t compare yourself, this is your journey. Enjoy and embrace it!

👟 cheat meals are okay but I’ll give you a tip. If you’re more often in a situation with fast food, eating in a restaurant, etc. take the salad or the most healthy meal on the menu. You don’t need to avoid social gatherings. Just stay true to your nutrition.