New to gymming Im following the athlean X 3 month beginner workout. Any guidance or tips on gymming is appreciated
Focus as much as you can on compound movement.
Deadlift, squats, Bench press.
Focus should be on gaining strength.
I have no idea about that routine of Athlean X but you can follow Push pull legs.
Hit every muscle twice per week.
If you want broad shoulders for that V-Taper, hit middle delta thrice per week(just 1 excercise for it on alternate days).
Don't Skip Leg Days. 😄
How do you know what exercise to follow for each muscle, any yt channel that you follow?
Each muscle has a different muscle within itself. For eg Tricep has 3 heads (Long, mid ,Lateral), Shoulder has 3 delts (Front , Middle , Rear) So you need to have an exercise routine for each muscle eg tricep,shoulder etc that will hit every different muscle within themselves. Try a bunch of exercises for each muscle and then make a routine of the exercise that you are comfortable with. Watch Jeremy Ethier, Atlean x.
First time you are starting gym? Age? Weight? Goal? Height? Share some details
Height: 180 Weight: 102 Goal : to reduce fat and build muscle. To lose 10-12 kgs in 6 months sustainably.
As this is your first time in Gym, I would recommend getting a few things done before jumping directly into booky steps:
There are lots of tips you can follow but it will cloud your thought process. So, just be free and go there and get your basics right. Be consistent with exercise and diet. The result will come eventually. Also, do a feedback loop with your trainer every 2-3 months and get your exercise and diet changed. Hope it helps. All the best for your transformation journey and I believe you can do it.
With the height and weight you've mentioned, it'd be better to first get a clean chit from your general physician and get some basic physical tests done as well, it will help you align with what your body can take at the moment realistically and help you build a safer plan.
In this case, the first step would be to lose fat for the first 3 months from my experience to help you gain mobility and resilience for your workouts before you start working your muscles as well.
Follow your standard 4-5 day workout routine for each muscle group( which I believe is available online) but start with basics first like Cardio, Jumping Jacks, Basic lifts etc. Focus on fundamentals along with a good change in your diet and lifestyle, because it's usually what you do outside the gym that really matters afterwards!
Also, one thing that helped me was involving a lot of activities in the early days that help me say reach my steps, my active minutes etc. the more you practice including these daily, the better you get at burning those calories.
Also get a trainer if you have never hit the gym before, because form>>>anything else
YT channels are there, but better to go to clean new gym with new equips. And with trainers refference follow the plan!
After 2-3 months, once posture improved, form etc you can checkout any channels, all are good. Avoid those channels which promises result in x days. It should be daily lifestyle practice, and not body building goal.
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