The new year is always a fresh opportunity to start your fitness journey. This means everything from wanting to get off the couch more often, to running 5Ks, to winning bodybuilding competitions by 2024.
You may not know how to reach your goal, and that’s okay. Having the motivation to get out there is half the battle and we want to help you.
pop science We have a plethora of science-backed fitness stories to guide you through this new era. Learn the
understand how to build muscle
Fitness newbies might think that getting a buff is just lifting heavy weights over and over. learn about muscles How your body builds them helps you understand concepts like hypertrophy and failure so you can get the most out of each workout.
our guide how to gain muscle Let’s walk you through the process, explain how rest is just as important as going to the gym, and how protein is the key ingredient you need to gain mass.
[Related: You should definitely rotate your workouts]
Dietary restrictions like veganism can seem even more challenging when it comes to including enough protein in your diet, but you don’t have to be a carnivore to reap these benefits. , A vegan guide on how to gain muscle Learn about foods that provide the nutrients you need to reach your fitness goals.
don’t forget to warm up
No matter what sport or discipline you choose, one of the most common mistakes fitness beginners make when they start working out is skipping the warm-up. They may seem boring and pointless because you might feel like you don’t actually need them, but trust us.Your body needs them.Start jogging or lifting A proper warm-up beforehand can improve performance and prevent injury in the long run. This will allow you to take your fitness journey further.
But before repeating static stretches like those you remember from gym class, Try Dynamic WarmupNot only do these exercises signal to your brain that it’s time to move your body (which is especially important after you’ve been sitting at your desk for a while), but they also prepare you for physical activity by getting your blood flowing and your heart rate up. tidy up.
help the body recover
You might think that the more exercise, the better. And since you’re already motivated and proud of your efforts, why not keep going? Giving your body time to recover is also essential to your fitness journey.
Besides resting, there are other techniques you can use. Helps muscles relax after strenuous exerciseThe uncomfortable and painful pain you feel about 24 hours after your last gym session is the result of muscle damage, and recovery techniques can help you deal with the pain and speed up tissue healing.
From classic stretches to foam rollers, ice baths, and massages, our guide to what works for you when it comes to recovery is just what you need when your muscles are so sore that getting out of a chair is excruciatingly painful.
eat to win
After at least two months into your journey and some progress, you may hit a wall that makes it difficult to deliver results. This is normal and happens to many people as their bodies change. . track your nutrition Very helpful for that.
Knowing your maintenance rate (the number of calories you burn just by being there) gives you a baseline for adjusting the number of calories you eat each day to sustain muscle growth and fat burning.
It’s important to know that monitoring your diet can be a slippery slope to unhealthy habits. So make sure you do it for short periods of time and follow the experts’ recommendations for calorie excesses and deficiencies. If you don’t know what they are, don’t worry. It’s all covered in the guide.
Data tells you how far you’ve come, not just how much you’ve eaten. Collecting information about your workouts makes it easier to measure your progress and allows you to celebrate even the smallest victories so you can push yourself further.
Get a fitness tracker to put together all the stats you need to keep improving. All you need to do is put it on and look your best. Not sure which wearable to buy? I have some recommendations It may lead you in the right direction.
The type of device you buy will vary greatly depending on your budget and preferred activity, but there are plenty of options to choose from, all of which can give you the extra motivation you need for another day on your fitness journey.
Try supplementing little by little
Dietary supplements can help your body get what it needs to perform better, stay fit, and build muscle. is incredibly confusing. The market is saturated with options, so which supplements really work?
When it comes to building muscle and improving performance, science says I only found two supplements that helpedLearning how to take them and how they affect your body can help you understand your process better. And remember, supplements don’t work miracles. Reach your fitness goals by moving, resting, and most of all, practicing perseverance. can do.