1. MAKE IT A HABIT: Everyone has to start somewhere, right? Yes! But you aren’t going to lose 20 pounds going to the gym one time. Until you make fitness and health a habit, you won’t see the positive changes you are after.
2. CONTROL: One of the most common mistakes beginners make is copying others. This often results in trying to do much and using bad form. You need to learn how to focus and control your lifts. This will isolate muscle groups, improve form, and increase strength.
3. COMPOUND MOVES: To get the best results for muscle growth and fat loss, compound movements are the best. These are movements like squat, bench press, should press, bent-over row, deadlifts, and lunges. These lifts require you to use multiple muscle groups at the same time
4. POSTURE: Similar to control, poor posture can result in bad form and ultimately injury. It is best to keep a slight arch in your lower back, your chest up, and your head/neck in a neutral position when lifting. If you find yourself having a pronounced arch in your back, you are not working your muscles efficiently and it can be dangerous to your spine and health.
5. DIET: Hitting the gym doesn’t mean you get to hit the all-you-can-eat buffet afterwards! Working out is only a small piece of the puzzle. To achieve your goals a clean diet is key!
6. SQUEEZE: If you want to make progress, you have to get the most out of each workout! Beginners often forget to contract their muscles at the top of each movement. Squeezing your muscles as hard as you can for a second or two at the top of each exercise will challenge that muscle group and increase gains.
7. REPS: Focus on the entire lift. A lot of people only focus on the “lift” and not on the lowering part of the rep. Do not let the weight just “drop.” This can be dangerous and result in injury. Focus on the entire range of motion for all exercises.
8. NEVER STOP LEARNING: No one is an expert right away. You are going to make mistakes. The important thing is to educate yourself and learn from these mistakes.
NEVER STOP LEARNING AND NEVER GIVE UP!
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