When skipping the gym is more of an annoyance than a relief, you know you’re on the way to success. Give yourself time to make the habit stick. One week is not enough. Be consistent in your plan and you’ll move forward very quickly toward your goals.
2. Control Your Lifts
Beginners often learn by watching. That’s not necessarily a bad thing, but if you copy somebody doing a lift improperly, it means you’re not doing it right, either. Most often, bad form comes from trying to lift too much weight too soon. When that happens, most people turn to momentum rather than muscle contraction to move the weight.
“Your efforts need to be focused and controlled,” says James Grage, co-founder and vice president of BPI Sports. “The key is to isolate muscle groups and strategically work them through various exercises, angles, and techniques.” The better you can actually contract each muscle group correctly during a lift, the more your muscles will grow.
More weight can wait. In the grand scheme of things, how much you can biceps curl matters very little. What’s important is learning how to squeeze your muscles to move the weight rather than using your hips to thrust the weight up.
3. Do Compound Movements
Beginners interested in fitness can be easily distracted by complex training techniques found in magazines and online articles. If you’ve never stepped foot in a gym or haven’t been in one for a long time, going right to isolation moves that work just one muscle group at a time won’t bring you the best results.
“The key is to isolate muscle groups and strategically work them through various exercises, angles, and techniques.”
To get the best results for muscle growth and fat loss, it’s best to start with compound lifts like the squat, bench press, shoulder press, bent-over row, deadlift, pull-up, and lunge. These lifts require you to use multiple muscle groups at the same time. Doing them will allow you to lift more weight, hit more muscles, and increase your metabolic rate much better than you could doing dropsets of isolation movements like triceps extensions.