Summer[1] is just about to hit us and, let's be honest, a lot of us probably have not been very faithful to our New Year's resolutions. If you're thinking about finally hitting the gym to try and squeeze out as much of a summer body[2] as you can before spring ends, this Thrive is perfect for you. To be fair, it can be pretty scary[3] for a beginner to step foot in a gym for the first time — and we totally get that. So we went to our fitness and nutrition expert, Dr. Patrick Owen, for his three best tips for gym newbies.
You probably want to get in shape as fast as possible, so let's not waste any time. Here are the three things you need to know if you want to see results quickly:
#1 Lift Heavy
Rule number one couldn't be simpler: Lift heavy things. The heavier the weight is, the less reps you will be able to do. A good idea is to start with a light warm-up of around 15 reps. Then, do 10 reps with a heavier weight, then 8, 6, and 4 — and increase the weight with every set. The important thing to keep in mind is to always maintain proper technique and form throughout the exercise.
#2 Diet
There's no getting around this. If you want to see impressive results fast, you have absolutely have to start eating healthy. To lose fat, you will have to heavily reduce the amount of sugars and carbohydrates in your diet. This means no processed foods, and keep your consumption of bread, pasta and rice to a bare minimum. Replace them with tons of lean meat, seafood and vegetables instead.
On the other hand, if you are trying to gain weight, make sure to eat a lot more food — but do still keep it healthy and clean.
#3 Rest
It's super common for people who want to get in shape quickly to end up overdoing it and injuring themselves. To avoid burning out after only a few weeks, it's important to keep a tight workout schedule and stay consistent. This way, you'll avoid the dangers of overtraining but still get all the benefits of exercise. The truth is, the path to success is all about keeping up the hard work.
Related: One-Minute Leg Workout[4][5]
Have a question? Get it answered by AskMen's guyQ[6].
References
- ^ Summer (www.askmen.com)
- ^ summer body (www.askmen.com)
- ^ pretty scary (www.askmen.com)
- ^ < a href="http://www.askmen.com/video/thrive/1-minute-leg-workout-thrive.html" name="readabilityFootnoteLink-4">One- (www.askmen.com)
- ^ Minute Leg Workout (www.askmen.com)
- ^ guyQ (www.askmen.com)
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