In the past few years, an unquestionable component of the fashionable image has become a slender, trim body with muscles, ideal posture and light gait. Renowned stylists insist that these parameters will be relevant for at least another decade. And training in the gym is just in time.

Want to be in the trend, but have never been and do not know where to start working out at the gym? Memorize the step-by-step instruction with examples from American bodybuilding star, the graceful and sophisticated Jamie Eason.

What to wear to the gym

Of course you can train in “old clothes,” but it’s better to do it in a modern sports uniform. It will give confidence, and the cost of buying it will be an additional motivator that will not allow you to waver and refuse to achieve the goal. By the way, some clubs insist on compliance with the dress code, and “ragamuffins” in flip-flops simply will not be allowed to the classes.

The optimal choice of uniform for classes at the gym – tracksuit and T-shirt, not too bright, made of breathable materials that absorb sweat well. They should fit your size. Avoid too much tightness. Oversize sportswear is also not suitable for training. Over time, when the muscles begin to take relief forms, you can “reward” yourself with new clothes – shorts, leggings, T-shirts, tight-fitting tops.

With athletic shoes designed for the gym, everything is a little more complicated. For training with lifting weights and work on running machines different types of sneakers are designed. For beginners, it’s best to start training in a perfectly fitting, versatile top model from a well-known sports manufacturer. You should also buy several pairs of expensive sports socks. Your feet should feel 100% in your workouts.

Now a little information about important little things:

• Don’t forget to put a few different sized towels in your bag. Microfiber is in fashion today. The fabric is lightweight, compact, and absorbs sweat and water well. If there are showers in the gym locker room, take care of a cosmetic bag with hygiene supplies in advance.
• You can and should drink water or special sports drinks during exercise. Therefore, there will be another type of expense – for a special “drinker”. Bringing water in glass bottles is strictly forbidden.
• If you have long hair, take care of tight rubber bands. Metal and plastic holders will be uncomfortable, and it is forbidden to practice with loose hair for safety reasons.
• It is also forbidden to work out with jewelry (rings, earrings, metal bracelets, chains). If they are jewelry or valuable to you, leave them at home. The safety of things in the lockers of the locker room most clubs do not guarantee.
• Prepare a selection of music tracks for running and strength exercises. Think about how the player or smartphone will be attached to the body or clothes.

Working out at the gym: What to look out for

Your first trip to a gym near work, school or home is like a scouting trip for beginners. You have to find out at the reception:

• The cost of 1 visit or a multi-use subscription to classes at your convenient time of day and days of the week;
• Number of people who train at that time;
• possibility of getting discounts;
• whether the first training session is free;
• whether consultations with an on-call instructor are included in the total price, or whether this service is paid for additionally;
• whether there is a time limit on cardio machines.

Ask for a tour of the health club facilities before you start working out at the gym:

• see the locker room, restrooms, and showers;
• spend 5-10 minutes in the gym, assess how comfortable you feel in it;
• Consider the “range” of strength and elliptical trainers, other equipment and inventory.

Start workout scheme

Buy your first monthly subscription at the rate of 2 sessions per week. Later, if you want and need, you can increase this number to 3. The formalities are passed, the payment is made, everything you need for the classes is bought, you are all equipped (towel, drinker, player) to go to the gym. Where to start?

Warm Up

A necessary component of any workout to help avoid injury is a warm-up. Start by using a shortened version of this warm-up. Do 2-3 Achilles tendon warm-up exercises, a couple of hip and shoulder thrusts, and march to the treadmill. Run at a medium pace for five minutes. No longer than that. This time is quite enough to raise your body temperature, increase overall blood flow, and prepare your cardiovascular system and lungs for the upcoming exertion.

Circuit training

For the first month, don’t rush to load your body. The gym for beginners can be a “grave for health”, and you need to strengthen it, increase functional physical performance and make your figure attractive. That’s why you should start your training with a circular workout, doing exercises at a pace that is comfortable for you.

Within 3-4 weeks do the adaptation of muscles, tendons and ligaments:

• Perform a “circle” of 5-6 exercises in class, following each other without a meaningful rest break. Fifteen repetitions of each are sufficient.
• Do the “circle” only 3 times. Between them, take a 1-2 minute pause for recovery. If 3 approaches are a lot, start with 2, and if not enough – increase to 4.
• Work with minimal weights. This will reduce the strength of crepation, which is inevitable after the first load for beginners. Once your muscles get used to it, add a little weight.

Warming Up

Don’t rush to leave the gym after doing “laps”. Take 5-10 minutes to stretch the muscle groups that were most involved. Use:

• for the legs – rocking and holding the position at the extremes of different variations of deep lunges and kneestands;
• For shoulders and arms – stretching near the wall (support) and stretching one arm with the other;
• For the muscles of the back and abdomen – hanging on the bar, bending to the closed and separate legs in standing and sitting position, pulling the knees to the chest lying on the back, holding poses from Cobra or Bow yoga and doing twists sitting and lying, stretching Fukutsuji.

Nutrition recommendations

Everyone needs to eat before and after a gym workout, even those who want to get rid of extra pounds of fat deposits. The advice – to eat at least 2 hours before and after the session – concerns the main meals. But in this case we are talking about snacks. It is important that the portion should be small and consist mostly of protein.

Don’t forget to increase your daily intake of clean drinking water to 3 liters, eat enough fiber and be sure to start sleeping 8 hours a night.

And in conclusion, one more recommendation. Don’t like the gym? Is the atmosphere and environment not right? Go to another fitness club, where there is an equipped gym. Working out at the gym should be fun!

Didn’t the gym class put you off after all? Don’t give up anyway!

You can reach your goal with other types of fitness, for example, 2-3 times of aerobics with strength orientation – Body Sculpt, or alternating Pilates and shaping (2 times a week).

Find something you like, and life will definitely change for the better!