Things You should Know Before You Start Working Out
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The Aesthetic Alpha is here to the rescue.
Hey Guys, Welcome to The Aesthetic Alpha's first blog, hope you all are having an amazing day so far. So without any ado further lets get straight to the point & talk about the things you should be knowing before you start working out.
Most people will usually suggest you to spend the first year of your training, to get your form right, getting consistent with it & to get the hang of working out on a regular basis. I'd agree with this but only partially, as having been working out for quiet a while now, I could easily say that 4 - 6 months are more than enough to learn & get going with the right form. By the 7th or 8th month you should be ready to start increasing the intensity & the weight you're lifting & start putting on some serious muscle. One thing to always keep in mind is, to always have a functional Workout & Diet program to begin with. Just walking into the gym & performing any random exercises is not going to take you anywhere.
The very first & most important point you need to note is to properly & proportionately train every muscle group. This is important so you have a symmetric & aesthetic physique. Some people tend to perform only the exercises they are comfortable with & avoid the others. Instead you should be focusing more on the exercises you don't like as these are your weak point. Say for example you perform bench press a lot more than your back exercises, you won't see the difference immediately but you'll soon start to notice that your chest is growing a lot faster & bigger when compared to your back. This will soon result in you developing a hunch in your back. You have to first have a plan or ask a professional for a proper workout routine that includes working all muscle groups in proportion.
In the beginning you should start with full body workouts & include all the major compound exercises in your routine, namely; Deadlifts, Bench press, Squats, Pull ups, Push ups & a few more for your first 4 - 6 months of your training. Start with a program where-in you train 3 - 4 time a week. Anything less & you're not going to see your desired results fast enough, anything more & you might over train your muscles which would intern result in you actually loosing muscle as in the beginning your body isn't used to being under such stress. Studies have shown that training a particular muscle group twice a week with lesser intensity show better results in terms of muscle growth when compared with training that muscle once a week at a higher intensity. In the case of beginners, the muscle recovery is much slower than that of a person who has been lifting for a while. On the other hand as this is a new process for your body, there is a lot more potential for growth. Now when we compare this with someone who has already been training for a while now, their recovery is a lot faster but as you put on a good amount of muscle, you'll start plateauing, that is, the rate at which your muscles grow will start slowing down. Genetics play a very important role here. Not everyone has the same genetics, which means that one person could start plateauing at 100 lbs of muscle mass while another person might reach that point at 220 lbs. Genetics also contribute to how fast your muscles will grow. Some people might start plateauing after around 2 years of training while some may not see it even in 10 years. It all boils down to how much your genetics permit you to grow & how much muscle mass are you already carrying. Later you could move to an upper body, lower body split or a typical push, pull, leg split as experts suggest.
As the saying goes, 'Abs are made in the Kitchen', well lets say that's actually true. Diet is the most important aspect while building muscle. If your diet isn't right in the first place, no matter how much or how efficiently you train, you will not see the desired results. When building muscle you have to eat at a caloric surplus. Try to avoid processed foods & add as many whole foods in your diet as possible while keeping your caloric intake in check.
Another key factor you need to keep in mind is that, proper rest is essential. This is because when we train our muscles, the muscle fibers tear down, the body needs adequate rest for those broken down muscle fibers to recover & to grow back bigger & stronger. After an intense workout session it's crucial that you get at least 8 - 9 hours of sleep for proper recovery. This will also help you to perform better in the gym on the next day. Without adequate rest, your muscles will remain sore for a longer period of time as they are not getting enough rest to recover. You might even lose some muscle in this process due to lack of sleep.
Last but not the least, you need to stay consistent with your workout, diet & rest. This is one place where most people fall short. Everything comes with a price. You're simply not going to achieve the desired results if you don't stay consistent with your plan.
Let me know in the comments section below if you have any doubts.
Also comment down below if any of these tips were helpful & if I should start posting more often.
The very first & most important point you need to note is to properly & proportionately train every muscle group. This is important so you have a symmetric & aesthetic physique. Some people tend to perform only the exercises they are comfortable with & avoid the others. Instead you should be focusing more on the exercises you don't like as these are your weak point. Say for example you perform bench press a lot more than your back exercises, you won't see the difference immediately but you'll soon start to notice that your chest is growing a lot faster & bigger when compared to your back. This will soon result in you developing a hunch in your back. You have to first have a plan or ask a professional for a proper workout routine that includes working all muscle groups in proportion.
In the beginning you should start with full body workouts & include all the major compound exercises in your routine, namely; Deadlifts, Bench press, Squats, Pull ups, Push ups & a few more for your first 4 - 6 months of your training. Start with a program where-in you train 3 - 4 time a week. Anything less & you're not going to see your desired results fast enough, anything more & you might over train your muscles which would intern result in you actually loosing muscle as in the beginning your body isn't used to being under such stress. Studies have shown that training a particular muscle group twice a week with lesser intensity show better results in terms of muscle growth when compared with training that muscle once a week at a higher intensity. In the case of beginners, the muscle recovery is much slower than that of a person who has been lifting for a while. On the other hand as this is a new process for your body, there is a lot more potential for growth. Now when we compare this with someone who has already been training for a while now, their recovery is a lot faster but as you put on a good amount of muscle, you'll start plateauing, that is, the rate at which your muscles grow will start slowing down. Genetics play a very important role here. Not everyone has the same genetics, which means that one person could start plateauing at 100 lbs of muscle mass while another person might reach that point at 220 lbs. Genetics also contribute to how fast your muscles will grow. Some people might start plateauing after around 2 years of training while some may not see it even in 10 years. It all boils down to how much your genetics permit you to grow & how much muscle mass are you already carrying. Later you could move to an upper body, lower body split or a typical push, pull, leg split as experts suggest.
As the saying goes, 'Abs are made in the Kitchen', well lets say that's actually true. Diet is the most important aspect while building muscle. If your diet isn't right in the first place, no matter how much or how efficiently you train, you will not see the desired results. When building muscle you have to eat at a caloric surplus. Try to avoid processed foods & add as many whole foods in your diet as possible while keeping your caloric intake in check.
Another key factor you need to keep in mind is that, proper rest is essential. This is because when we train our muscles, the muscle fibers tear down, the body needs adequate rest for those broken down muscle fibers to recover & to grow back bigger & stronger. After an intense workout session it's crucial that you get at least 8 - 9 hours of sleep for proper recovery. This will also help you to perform better in the gym on the next day. Without adequate rest, your muscles will remain sore for a longer period of time as they are not getting enough rest to recover. You might even lose some muscle in this process due to lack of sleep.
Last but not the least, you need to stay consistent with your workout, diet & rest. This is one place where most people fall short. Everything comes with a price. You're simply not going to achieve the desired results if you don't stay consistent with your plan.
Let me know in the comments section below if you have any doubts.
Also comment down below if any of these tips were helpful & if I should start posting more often.
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