How do I start at the gym?

[Anonymous]

What are the basics I need to know? What about diet? And is there anything I should not do?

[AdamThomas]

Choose a good routine. For beginner lifters I strongly suggest the 5 x 5 stronglifts routine:

https://stronglifts.com/5x5/

New lifters usually end up working the beach muscles - the biceps, the chest and the abs. This is a huge mistake because it creates strength imbalances. Opposite muscles are supposed to work together, e. g. the biceps and the triceps balance each other, the chest and the lats balance each other, the quads and the hamstrings balance each other. When one side is weaker than the other it actually holds the stronger side back, and it can cause joint injuries as well as bad posture.

flexercise.files.wordpress.com/.../...porosis1.jpg

You should work your entire body. Especially LEGS. A lot of guys neglect their legs in favour of their upper bodies, again only thinking about their beach muscles, but heavy lifting stimulates testosterone which helps you burn fat and build muscle. Your legs are your biggest and strongest muscle, they can lift the heaviest weight, therefore leg exercises like squats and deadlifts give you a huge testosterone boost, which if you think about it benefits your upper body also.

Also most newbies try to do way too much and they overtrain, which slows their gains in size and strength. At the start you just need a simple routine and just to make sure you lift with good form and keep adding weight to the bar. When you first start lifting is when you'll get the biggest gains, so you have to make it count. After a couple of years your gains will be very slow. So make it as efficient as possible - the 5 x 5 routine is perfect. As for form, you could maybe ask a gym instructor to teach you, and there are plenty of instructional videos and articles on the web.

As for diet, focus on eating more protein - eggs, meat, cheese, milk. Make sure you have plenty of protein in everything, even in snacks (most people snack on carbs). Eat veg rather than fruit as you should limit your sugar intake (high blood sugar triggers insulin, and that doesn't mix with testosterone = less testosterone = less strength and size gained). Eat slow carbs - potatoes, brown rice, brown pasta. Avoid soya. Avoid alcohol. If you can't seem to get enough calories drink 2l of whole milk a day - that's 35g of protein and 1200 calories added. Snack on tuna or peanut butter sandwiches (granary bread).

And most importantly, get 8-10 hours of quality sleep. You grow and recover in your sleep. And again, good sleep = more testosterone.

[BelleGirl21]

Awesome opinion! ^^^

[BertMacklinFBI]

if you have any gym friends it would help you out a lot to ask them. also you can ask some of the employees at the gym, they'll try to sell you personal training but fuck that shit, just ask for some quick tips everyday, they won't deny you.

[HereForTheDay]

go here. https://www.maxworkouts.com/ good advice. You don't need to "buy" his system

[Kenzy-Yinn]

Diet is as important
if you keep eating unhealthy... well.. I don't know

Don't overdo things, know your limits

[Anonymous]

3 sets of 10 for a while in pretty much whatever you do. Don't get too fadish about it, just eat a balanced diet. Don't life too heavy to begin with or neglect the warm up.

[Opinion Owner]

lift*

[Words_and_Wisdom]

I recommend the Calorie Myth Book by Jonathan Bailor.

But most important thing I would recommend is just make sure you drink lots of water.