All Rights Reserved. “Steve you half-witted, scruffy-looking nerf herder, what do I DO on my first day at the gym?”. Go for it! But I’d be remiss if I didn’t also mention something equally important: We’ve created another article in this gym series called “29 Unwritten Rules to the Gym,” to make sure you don’t be an accidental ass in the gym.Â. Go grab a coffee from the lobby, sit down and read a book. Let us build a bodyweight program that fits your life. It’s how we all learn: like scientists trying new experiments and subtly tweaking the variables. Terms and Conditions   |   Privacy Policy. She now works on things like gymnastic training and handstands and deadlifts and squats! You can then complete our tried and true circuit – replacing goblet squats with barbell squats. But most of these can be done by simply using your bodyweight! That sounds exhausting and miserable to me, and I LOVE the gym! Level 4 Gym Workout: Dumbbell Division C: Training with dumbbells opens up infinite possibilities. The first time going to a gym can be nerve-wracking and exciting, but it’s the 100th, 500th, 1000th trip to the gym where results get made. *Don’t miss out on our handy tips and tricks! That’s why rest days are important. Start by waking up your muscles with a foam roller. Your mom is proud too. Don't push yourself too hard. But now you’re wondering, “Steve you half-witted, scruffy-looking nerf herder, what do I DO on my first day at the gym?”. When you can fully extend those bicep curls, it will mean the muscles are working more and you’ll get better results. This routine of walking and stretching might only be one day in the gym for you, or it might be two months of this before you finally feel like you don’t want to jump out of your own skin while in the gym. 19 Things That Will Make Your Workouts So Much More Effective Wake up with a cup of coffee before your morning workout.. Level 5 Gym Workout: Barbell Battalion A: (See Level 4 for explanations on the Dumbbell deadlifts and rows), Congrats! Stay at this stage as long as you need, until you can move on! … How to Train yourself as your Own Personal Trainer at Gym 1. 1. 1. Coach one another, challenge one another and have a lot of fun! Learn to do a bent over row and goblet squats. (Whew, glad we learned that!). Do what makes you happy. Hey everyone!Today’s video is for any of you who want to start going to the gym or working out but aren’t sure how to! Start with defining exactly what you want to achieve, whether it is appearance related or performing a difficult pyramid workout. Use the same dumbbell to do “goblet squats.”. Let’s hit the gym and explore the following: Regardless of your physique, if you are 400 pounds or 100 pounds, going to a regular commercial gym for the first time can be intimidating as hell. A speed that gets you moving and gives you a chance to decide what you’ll do next while you look around the gym. Watch this video from The Nerd Fitness Academy about how to set the ‘pins’ in the squat rack to put the bar at the proper height! Formats. If you don’t know how to do those movements well, watch coaches Jim, Staci, and myself show you how! It was terrifying but I did it. It might take yet another 20 Seconds of Courage to wander in there, so I’m challenging you to try it. "If there's a TV show you regularly watch, allow yourself to watch an episode for every workout you do in a week," says Nicci. What's more, keeping fit with a training buddy is much more fun too. That is why it is important to take all of the necessary precautions. In our fast-paced, always-on lives, an hour of digital reprieve is more than welcome—it's desired. All the wonders you seek are within yourself. If they can’t walk you through, just do a lap yourself and see where things are and who is doing what. Entertain yourself “Fun” may not be the first word that comes to mind when you think about exercise. If you do, I have answers!Â. It also helps with strengthening your joints and bones which prevents injury. Not sure what to do for warm-up movements? Performing 15 repetitions three times is a good place to start. Remember: “days and years,” not “weeks and months.”. There are all manner of different types of gym– some of which are at the high end of the scale where membership will come at a premium and some that allow you to pay per visit. Waking up to hit the gym is as much of a motivational workout as it is a physical one. Instead, this is going to be your gym mentality: We work with all of our Online Coaching clients who are worried looking foolish in the gym. Don’t let perfect be the enemy of the good. But if that sounds too complicated for now, keep it simple and focus on routines that just use your bodyweight first. Hiring a gym trainer can be a costly affair. If … It’s more confusing than it actually is if you see how much information is out there. How to find the right gym and train properly in one. It’s a positive move for anyone, but most of us would do well to temper our New … These are our favorite tips and tricks with regards to the gym. Make it almost impossible for you to skip the gym: 2) Focus on hacking into the Matrix and setting up your system! Put your workout time and place into your Google Calendar so that you always know when your next workout is. These muscles are important for basic everyday movement, as well as keeping your spine erect when at your desk. Walking Lunges 3. That’s what they’re there for. So, here in Level 6, we’re going to turn you into a full Gym Class Hero. Ask the treadmill question when you get to them. Don't overuse one set of muscles. If you go to the gym 3x a week, work your way up to the following routine: Light stretching and walk on the treadmill for 10 minutes 3 complete circuits of this beginner circuit Go home and eat good food and play video games Rachit Dua Updated: Sep 27, 2016, 12:43 IST . Workout routines for bodyweight AND weight training. Not family, not partners, not work, not chores. Grab Your Beginner Bodyweight Routine Worksheet. Warm up: Get yourself warmed up by doing a brisk 5- to 10-minute walk. That’s what they’re there for! I know walking out onto the floor in gym clothes might be intimidating too (another chance to use 20 Seconds of Courage). Get the full details here: Let us take you from Newbie to Weight Training Hero with our Coaching Program! what you should be doing on your non-training days, lost 50 lbs through walking and nutritional changes, full guide on how to get your first pull-up or chin-up, doing a perfect pull-up or chin-up with proper form, Strength Training 101: Beginer Strength Training Routines. Keep a distance of about 6 feet (2 meters) from others if the COVID-19 virus is spreading in your community, especially if you have a higher risk of serious illness. (Try this gentle strength training workout for getting back into the gym.) Everybody else will applaud you for trying and being there. These are two key movements in our Beginner Bodyweight Workout Routine, and the foundation of any strength training routine! Pick a practical goal that is also fun. Avoid close contact with anyone who is sick or has … MAKE A COMMITMENT WITH A FRIEND.. It all comes down to constantly increasing the challenge and making progress each week.Â. Increase the repetitions or add more resistance or weight as your training progresses. You don’t have to tell anyone what they are, or even that you’re using them. Learn more about our Coaching Program and App. Want to learn how to do handstands? The second thing you need to do is to note down some of the workouts that you think will suit you. Yet too much heavy training may work against muscle growth. Barbell training will change your life like it has changed mine. Bring the dumbbells down to about your knees, not to the ground, then stand back up. This is an example of what we are talking about: Also, in the beginning, you don’t have to do too many repetitions. So on your first day in the gym, just GOING to the gym is a big step in the right direction. And I’m proud of you. Walking is how Tim the NF Academy member lost 50 lbs through walking and nutritional changes. LEVEL 1 MISSION: Take a lap around the gym and do your stretches. A dynamic warm-up is the appetizer to ANY main course of strength training. It’s an AMAZING exercise that you’ll need to master if you’re going to. Add a little more weight here and there- making the minimal possible jumps each time (going from 10 lb to 12.5 lb dumbbells, for example). Your back should be parallel to the floor and your core tight. (Whew, glad we learned that!). We craft our workout routines for our coaching clients around their schedules – some people hit the gym 5 days per week, while others only go once a week. Train with a sports buddy It's much easier to keep yourself motivated for the gym when you're training with someone. Aerobic exercises warm up your muscles before strength training and energized them after it. Not only will developing a routine make it easier to get yourself to the gym and keep... 2. If you just did the above mini-workout for a month, you’d be off to a great start! Not sure what a bodyweight row is? The gym can be a very intimidating place for newbies, but it doesn't have to be! DRESS FOR A WORKOUT, EVEN IF YOU’RE NOT FEELING UP TO IT.. The deadlift movements starts with the weight on the ground, and ends with it back on the ground. Fast forward a few years later, I got my personal training certification and got a job at a gym in New York City solely based on the fact that it had a boxing ring and an awesome, incredibly badass trainer. 11. 2) Our self-paced online course, the Nerd Fitness Academy. Which gym workout are you following?Â. It’s the exact same movement as the dumbbell Romanian deadlifts, you’re just using a barbell instead. We know this is a huge challenge, so we create small levels and missions for our clients to get them comfortable in the gym. Put them in the circuit after your other movements! Accept that some people suck (like anywhere in life), and most people are indifferent or focused on being self-conscious themselves. Yes, You Heard That Right!! The above 6-Stage strategy combined with a healthy nutritional strategy will get you 95% of the way to where you want to go. The bar will be too low to the ground and mess up proper technique. Like suppose you want to work on your chest area, you can note down … Some training plans may need a gym or specialized equipment to meet. Dumbbell Rows (can use a gallon milk jug) 6. Ideally, you should strength train yourself at the gym three to five days per week, but it is mandatory that you work your way up. If reminding yourself of the long-term benefits of your workouts actually helped you get to the gym, most of us would always be there. WANT MORE HANDS ON INSTRUCTION? It’s time to wander into the place that strikes fear in the heart of most gym goers: DO NOT FORGET THIS: If you are a 400 pound woman, or 85 years-old, or a 100-pound man, you have just as much of a right to be in the free weight section as anybody else. So, if we’ve convinced you to try some bodyweight exercises, then next thing is to identify a place in the gym you can do bodyweight exercises where you’re not in the way. Some facilities have lighter plates at that same large diameter. Make sure you are doing squats and deadlifts correctly with our Coaching Program! It is amazing how much a week away from the gym will do for your motivation and level of intensity. Want to start training with gymnastic rings? Push Ups 4. Just results that don’t suck, and a plan that doesn’t make you miserable.Â. If you’re looking to get out of the generic workout programs and follow along with a routine that fits your goals and lifestyle,consider checking out our 1-on-1 Coaching Program! Throw in or replace another exercise! Start to realize you have just as much of a right to be there as anybody else. Short, sustained bursts of high energy, and go immediately to improvements... 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