Category Sport

If you are a fan of sports or other fitness activities, it is likely that you have suffered an injury at some point in your life.

In addition to the pain, the injury may have deterred you from continuing to participate in physical activities. It is worth noting that getting an injury while doing some activity or exercise is not unique to you.

How to properly recover from a serious injury

Although enduring an injury and going through the recovery phase can be excruciating, you still have the opportunity to return to the field or gym and continue participating in the physical activities you love and appreciate.

Recovering from an injury can be difficult and agonizing, however, there are certain steps you can take to ease your recovery process and prevent further damage to your body. These tips are as follows:

1. Find out the extent of your injury

The moment you feel a sudden pain in any part of your body, the last thing you should do is make assumptions about what it may be. It is advisable to report your symptoms to your doctor to determine the real cause of the pain.

While visiting the doctor, find out the exact area that has been affected and what activities you cannot participate in. It is your responsibility to check the extent of the injury, the expected recovery period, and whether you need to see a physical therapist to help you with your recovery.

2. Exercise the injured muscle or joint by doing low intensity exercises

Depending on your doctor’s advice, you should move the injured muscle to ensure the healing process. The movement will maintain blood flow through the muscles and prevent the muscle from shortening over time.

You can also stretch the muscle slightly every hour for about twenty seconds. Make sure you don’t overdo it, as this can cause more damage to the muscle.

3. Watch what you eat

The food you eat determines how quickly your injury will heal. Some foods cause inflammation in the body, leading to more swelling and damage to injured parts. This is worse for soft tissue injuries ranging from a strain to a sprain.

Your goal therefore should be to avoid inflammatory foods.

These foods include flour, refined sugars, processed meats, oils, and foods with saturated fat. Instead you should eat fruits, vegetables and foods rich in omega 3, as they will accelerate recovery or pain caused by an injury.

4. Find a support system

This is extremely important, especially if you are suffering some serious injuries. Surrounding yourself with family and friends will motivate you to improve.

You could also surround yourself with other people who are recovering from a similar injury. Having that company will boost your morale and strengthen your recovery process.
If you are working with your physical therapist and a coach, make sure you both communicate with each other. This will create consistency in recovery plans and therefore limit confusion about what to do and what not to do.

5. Be aware of your body

Different people can endure different levels of pain. Remember to be honest with your coach or physical therapist. Don’t push your body too hard when the pain is unbearable. If a certain exercise routine causes more pain in the injured part than before, tell your coach.

Take it easy and don’t minimize the pain just because you’re tired of sitting on the bench. If the pain becomes too intense, interrupt your workout until you are ready to return. It is better to wait until you fully recover than to return when you are in pain, as this is likely to do you even more damage.

6. Find an alternative activity

Having to give up a planned activity like a marathon or game due to injury can be very frustrating for you. You may be afraid of losing your cardiovascular fitness due to such an injury. However, there are other activities you can still do to maintain your physical condition without harming your body.

For example, you can do some low-impact cardiovascular activities like cycling, swimming, or an elliptical workout. This won’t put pressure on your ankle the way it would running. Ask your doctor and therapist to recommend activities that you can still participate in.

7. Set new goals

Now that you can no longer run that marathon or be part of the soccer team, you must set new goals. This helps you feel like you are accomplishing something without stress. You can sign up for another activity a few months later and take your rehab period in preparation for that activity.

Having an injury shouldn’t make you a couch potato. If you cannot participate in other physical activity, you can set other goals by deciding for example to lose something or maintain your current weight through a diet program. This will give you something to work on and make your recovery process easier.

8. Accept your emotions

For some athletes, staying out with an injury is more painful than the actual injury. You may feel angry, scared, shocked, or even deny the situation. You may also feel a deep sense of loss compared to the feeling of longing for your old self.

This emotional turmoil can cause clinical depression if left untreated. Make sure to talk to your doctor about how the injury makes you feel. Your doctor may offer mental exercises to help you come to terms with your injury and speed up your recovery process.

Summary

In general, you should keep in mind that having an injury is common, especially in the world of sports and general fitness. Take advantage of your recovery time and learn to rest.

This is an opportunity to take some time off and recharge. Another way you can use this time is to strengthen your mental skills through meditation while practicing positive self-talk and teamwork skills.

Much of the time you see people stretch their legs before a race, or stretch any part of their body before training. It is also very popular for people to start warm-up sets before the actual weight training session begins.

All about warming

Proper warm-up, stretching, and cool-down is critical in bodybuilding , though often overlooked in parts of a training program.

Although these components of training are very basic, many people tend to overlook a good warm-up, stretch, and cool-down and wonder why they don’t feel ready to lift high weights. I call these aspects the forgotten elements of training, since they are techniques that are almost never seen in gyms.

Warming up has many benefits. The main benefit of warming up is the prevention of injuries because blood is pumped to the area we want to train that day, reducing the probability of a pulled muscle or a joint injury.

Warming up is a great way to increase flexibility before a heavy set. By training the muscles with relatively small weights, through an identical range of motion, it stretches the muscle correctly and avoids any muscle pull when using high weights.

The warm-up is not only a safety measure – it also has positive effects on a bodybuilder, because after a warm-up, strength and attention should be focused peaking. Warming up has many physical and mental benefits.

Stretching and cool-down go hand-in-hand mostly because they come after a workout, while a general warm-up precedes a training session. Their main benefit is to increase recovery, and these activities also contribute to overall muscle health.

Lubricate the joints

Let’s say a lifter is ready and mentally prepared that day for a full set of barbell squats, 150 kilos of 5 reps. You hit the gym and your legs aren’t hot. He goes to the squat rack and puts on 80 kilos. He gets into the right shape but he can’t get all the way down. Luckily, you can push a light weight with the help of the cage.

If you had skipped the warm-up and put the 150 kilos on in one go, you would have pushed your legs to an extension beyond the maximum point and likely pulled your muscles or broke your joints.

So the same lifter decides to do 3 warm-up sets with 40-60-80 kilos to get the blood pumping and oxygen in his legs. When it goes up to 120-150, it is much more flexible. After 3 warm-up series, it can be said that the knees are fully lubricated, so there are no injury problems.

Steps to heat

Continuing with the squat lifter example

The first goal of a warm-up should be to give the muscles a light pump of blood. This is best accomplished by completing 1-2 sets of 8-12 reps with a very easy weight.

This step will prepare the muscles for large warm-up sets and eventually high-weight training. You also get a good lifting mood. So for our 150X5 squat lifter, his first 3 sets might look like this:

40 kilos at 12 repetitions

60 kilos at 8 repetitions

80 kilos at 6 repetitions

The next step in the warm-up is to prepare the muscles for the heavy weights. The next two sets to come are very close to the weight that will be used for the first set of work, but it will only be 1 or 2 reps – this is so that you don’t fatigue the muscles and that no micro-trauma occurs too early. Your 2 series can be like this:

100 kilos at 3 repetitions

120 kilos at 1-2 repetition

The last step is to make sure you get 2-3 minutes of rest after your last big warm-up. This will allow the minimal amount of fatigue that occurred to go away, but it is also short enough time for the muscles to maintain high blood flow.

After this, don’t repeat the heating process! Just keep doing heavy sets (most lifters do 2-4 sets of one exercise).

150 kilos at 3-6 repetitions

150 kilos at 3-6 repetitions

From the department of the nursing degree of the Camilo José Cela University, yesterday, June 15, an online farewell session was organized for the 4th grade students of Nursing. The Covid-19 situation has not allowed us to carry out this act in person, however, even remotely, we are all connected.

We had the opportunity to enjoy the presence of the director of nursing at Hospital Virgen del Mar, Esther Fernández . Esther, encouraged our already graduated nurses, to continue discovering what it is to be a nurse. He shared his personal experience, how he came to nursing management, and how he continues to be passionate about caring for the patient and collaborating with his colleagues.

Later, we were able to count on the presence of Sara Gasco from CODEM (official nursing school of Madrid). He spoke of his performance in the management of this pandemic caused by the coronavirus in the community of Madrid. The role of humanization in nursing care was emphasized.

Sara Gasco explained the registration process. Let us remember that nurses must be registered to work (national law since 97). It was indicated that all the procedures of the association can be carried out online , this year with greater reason to avoid possible infections. He pointed out that until the end of June the entry fee has been canceled. Membership includes: the civil liability policy, continuing training for courses and conferences, an assault policy that includes a 24-hour phone number to consult, labor and legal advice …

The students were able to ask questions about their membership, and Sara herself answered all of them. These types of doubts are common since they have not carried out this procedure before, so we believe that it is necessary to have a first contact before entering the world of work, so that doubts can be resolved.

By way of farewell, Professor Raquel Moreno , was in charge of organizing an emotional video, which made more than one cry, here are some of the quotes:

“We hope that each and every one of you will work in the unit that you like the most and never forget to take care of yourself”

“don’t listen to the sellers of fear”

“we are not heroes, we are people, but with impeccable ethics”

Students who have graduated this year will always remember: the year of the Covid-19 pandemic, the bicentennial of Florence Nightingale. They have become stronger in the face of adversity, they have faced this new stage with strength, perhaps this pandemic has supported the visibility of nursing. We know that they have been empowered in care work, that they have learned from this crisis and we encourage them to continue learning and continue training.

For the teachers, it has been very enriching to be able to collaborate in their training, all the teachers of the degree dedicated a few words to the students and finally we are left with this beautiful quote:

“The Camilo José Cela University is and will be your home, we are willing to help you in everything, you stop being students to be classmates”

creatin is one of the most used supplements in the world of bodybuilding, sometimes much more than protein powder. There are numerous evidence-backed studies supporting the efficacy of creatine supplementation (some perhaps a bit exaggerated). For the majority of the population, including elite bodybuilders and untrained individuals, creatine supplementation increases muscle mass and improves anaerobic and aerobic performance.

What is creatine and what does it work for?

I will explain a little what creatine is scientifically since it is the only way to understand what it is for …

Creatine is a natural component of meat, mainly in red meat. Creatine is made naturally in the body through the amino acids glycine, arginine, and methionine. This process takes place in the kidneys, liver, and pancreas.

About 40% of the body’s creatine stores are free creatine (Cr), while the remaining 60% is stored in the form of creatine phosphate (FC). A normal person only processes 2 grams of creatine per day and replaces that amount through food intake and manufacturing in the body.

Creatine is used for the resynthesis of ATP. (ATP) or adenosine triphosphate, is the “power” that handles muscle energy. When a muscle contracts, the bonds of the ATP molecule split, producing ADP (adenosine diphosphate). The energy released by breaking this bond enhances muscle contraction.

When ATP is depleted within the cell, the cell can no longer contract. There are several methods by which the body rebuilds ATP. The fastest method, without oxygen, is via (FC). Creatine phosphate breaks down the phosphate part of the molecule.

Creatine supplementation increases Cr and FC in the muscle, allowing a greater capacity to regenerate ATP. In other words, creatine enhances the muscle’s ability to maintain energy production during short periods of high intensity exercise. The periods are short because a cell’s ability to store FC is limited, therefore the body will quickly move to other methods of ATP replacement.

Benefits of creatine for bodybuilding

1. Delays fatigue:

It allows us to better withstand hard exercise, since it masks the effect of lactic acid, especially in short and intense activities.

2. Increase in muscle mass and strength:

Intramuscular creatine is stored, causing muscle cells to absorb water (cellular hydration). The access of water to the interior of the cell together with creatine and glycogen leads to an increase in the volume of the muscle fiber, as well as in potential strength. A larger diameter of the cross section increases muscle mass and therefore more strength. When creatine monohydrate is present, muscle cells operate more efficiently and increase in size .

Another advantage of their rapid operation is that they can synthesize more protein more diligently, and the acceleration of protein synthesis allows muscle cells to develop more than would be possible without a creatine supplement. The main causes of overtraining is the lack of intramuscular creatine, slowing down the resynthesis of ATP. A contribution of creatine ensures that this does not happen. Bodybuilders are encouraged to use creatine because it can provide muscle energy, muscle strength, and help reduce fat.

3. Muscle hypertrophy:

The sustained contribution and consequent increase in volume due to the access to accompanying water end up forcing the muscle fiber to adapt to this situation and therefore physiologically requiring an increase in the synthesis of new muscle proteins that adequate volume and size.

Studies show that taking creatine can run longer and with greater intensity. Creatine has been observed to produce a slight increase in the percentage of type II muscle fibers. Theoretically, if we could increase the percentage of this type of fiber, we would have more capacity to produce a great performance of strength and power, in relation to the other type II and type I fibers. of the potential for the growth of muscle fibers.

4. Improves anaerobic exercise :

Intense and intermittent exercise, of the explosive type, is one that requires ATP and PCr. Sprinters, powerlifters, and bodybuilders can all benefit from creatine supplementation, which boosts their performance.

How to take creatine and doses

Most studies on creatine supplementation have used creatine monohydrate , the form of creatine attached to a molecule of Water. Some studies suggest that the combination of creatine and carbohydrates increases the absorption of creatine. ( I advise taking it with some juice 30 minutes before training )

The most common protocol used since 1990 was to perform 4 doses of 5-7 grams per day for 5 days as a loading phase. That is, about 20-25 grams per day divided into 4 doses. But over the years it has been seen that this loading phase is useless and almost all the creatine is excreted in the urine.

According to current studies, the key to effective creatine supplementation and to be able to fully fill the deposits is to take small amounts and delay intestinal absorption, this gives creatine more ballots to end up in the muscle than in the urine.

That is why it is recommended to take only 2-5 grams a day, 30 minutes before training. (taking more than 5 grams a day will not help us at all and the excess will be thrown away in the urine as I said above)

Is creatine supplementation good for everyone?

creatine supplementation may not be effective for everyone. Due to the mechanisms by which creatine supplementation works, it may not be as effective for endurance athletes. A significant percentage (5%) of the general population appears to have no response to creatine.

People who are vegetarians seem to have a greater response to creatine, in theory, due to the lack of dietary intake with creatine. From this, it can be inferred that individuals who consume large amounts of protein on a daily basis, especially red meat, will have a less significant response to creatine supplementation than the amount ingested through their typical diet.

Conclusion

Supplementing with creatine can provide the results you are looking for. No supplement can replace the fundamental elements of a fit, healthy lifestyle. These include adequate rest and recovery, proper nutrition, and adequate training stimulus.

Only when these factors exist and are optimized for your body, will you begin to see results (reduction in body fat and increase in muscle mass). When this occurs, supplementation is a possible “next step” to increase the results you are looking for.

After many comments on this article about creatine, I have decided to create another article about the most frequently asked questions about this supplement. Anyone who has a question about creatine will undoubtedly find all the answers that come to mind here!

What you take or eat before your workout can greatly influence, not only your performance in the gym, but your gains in muscle mass . Follow these four simple steps and you’ll be on your way to anabolic muscle growth from the very first rep you perform.

When it comes to nutrition, it seems that most bodybuilders – beginners and intermediate lifters in particular – place a greater emphasis on ensuring that their post-workout nutrition is the most appropriate. possible and they forget that pre-training is also very important.

A regimen with good nutrition, if followed correctly, will help you experience dramatically noticeable gains in muscle size and strength.

To visualize the importance of pre-workout supplementation, imagine your body running on an empty stomach during training. You may feel a bit sluggish and your performance may suffer. If you are lucky, you can still get some muscle engorgement. But what you don’t realize is that you are experiencing a double negative effect.

Mainly, if you are training on an almost empty stomach, glycogen stores are depleted quickly. And once they are completely exhausted, the body will use your muscle mass as its closest source of energy.

The other negative consequence of inadequate pre-workout nutrition is that intensity and endurance capacity suffer. As a result, you won’t be able to push yourself to the limit, resulting in a less-than-stellar performance in the gym.

As a general rule, your nutritional pre-workout regimen should be divided into two phases. The first phase consists of having a meal an hour or two before exercising (depending on your metabolism).

The second phase takes place 15 to 30 minutes before training and consists of supplements that are consumed to give more fuel to your training. Here are four easy-to-follow tips you can use to build a solid pre-workout nutrition plan.

Phase one: Pre-workout meal (1-2 hours before training)

1. Slow-digesting carbohydrates:

Before training you need to consume good sources of carbohydrates, such as slow-digesting ones. Not only will they provide a source of energy, preventing your body from using the energy from your muscles, but they will also sustain you throughout your entire workout.

This is why it is not advisable to use high glycemic index or fast digesting carbohydrates, as they will quickly deplete once their energy source is used during your training.

If you consume excess carbohydrates, or too close to your workout, your body will not have enough time to metabolize food.

As a result, blood is redirected directly to working muscles rather than assisting with digestion. As a general rule, it is recommended to consume between 40-80 grams of carbohydrates one or two hours before training.

Some slow digesting carbohydrates can be: brown rice, oats, whole wheat pasta, etc.

2. Eat fruits:

Fruits, like oranges, are an excellent addition to a pre-workout meal. Now that you have a slower digesting source of carbohydrates (as noted above), it is also beneficial to have a small, rapidly digesting carbohydrate source to kick start your workout.
Oranges provide this type of energy source fast.

In addition to providing a solid source of simple carbohydrates, oranges are packed with vitamin C and electrolytes. Bananas and apples are also great options if oranges aren’t to your liking.

3. Proteins:

Of course, no meal is complete without protein. As the most important source of muscle growth, protein – made up of essential and non-essential amino acids – is vital to maintaining a positive nitrogen balance necessary to stimulate maximum protein synthesis.

Obtaining the correct amino acid ratio is critical to achieving an anabolic state and the best way to achieve this is by consuming complete protein sources such as egg whites, chicken, turkey and even skim milk.

Another option is to have a whey protein shake if you can’t eat or are in a rush. As a general rule, consume 20 to 40 grams of protein in preparation for your training session.

Phase 2: Pre-training supplements (30 minutes before training)

4. Supplements:

There are a lot of supplements to choose from. Therefore, when analyzing stores be sure to select a fast-acting supplement, which is quickly absorbed into the bloodstream so that you have extra energy in your training.

Products that contain a combination of caffeine and l-arginine are very popular choices, and for good reason. Caffeine promotes greater focus, intensity, and energy in the gym. Arginine-based supplements are another popular option, as they are designed to activate maximal vasodilation, resulting in stronger muscle engorgement.

The Physiotherapy department of the Camilo José Cela University has held a Conference on Advanced Physiotherapy from June 22 to 24, 2020, in an online format and totally free in which different teachers from degree in Physiotherapy from UCJC and in the different postgraduate training offered by Camilo José Cela University.

On Monday June 22, Dr. Gracia M. Gallego, director of the degree in Physiotherapy, offered the opening of the Conference and the first presentation related to instrumental physiotherapy: ” Ultrasound-guided approach to the psoas tendon with electrolysis ”, betting on a technique offered by the Master in Instrumental Physiotherapy at UCJC .

Tomás Fernández’s presentation was titled ” Ultrasound diagnosis of muscular lesions on the posterior aspect of the thigh “, in which he showed in a very didactic way how the UCJC approaches the ultrasound diagnostic assessment , being a tool of great potential for physiotherapists.

The presentations related to sports were made by Fernando Reyes, Sergio Toba and Roberto Murias, the three teachers in the undergraduate and in the University Master’s Degree in Physiotherapy and Readaptation in Sports at UCJC . Fernando Reyes es, who is also co-director of the Master in Athletic Training and Therapy at UCJC, presented the presentation on ” Core training in sport “, Sergio Toba told us about the ” Assessment and treatment of ankle sprain ”, and Roberto Murias on the“ Flossing Technique ”, a new tool that is introduced in the University Master’s Degree in Physiotherapy and Readaptation at the UCJC Sport in its 2020/21 edition.

From the subject of gynecological physiotherapy, and also sports, Dr. Elena S. Rodríguez made her presentation on the ” Urinary incontinence in elite sport ”.

Dr. María Benito and Raquel Delgado focused on the subject of osteopathic manual therapy, both teachers in the degree and in the Master in Integrative Osteopathy of the UCJC, offered some presentations that were entitled ” Approach plantar fasciosis osteopathic ”and“ Temporomandibular disorders and dental occlusion ”respectively.

´Victoria E. Garnacho, professor in the degree and director of the Expert in Comprehensive Pediatric Physiotherapy at UCJC, gave us a presentation on the “ Manual treatment of visceral alterations in infants under 24 months of age ”.

On the last day of the conference, other topics such as pain and entrepreneurship were discussed. Dr. Edurne Úbeda gave a presentation on the ” Therapeutic approach and exercise in fibromyalgia “, and Juan A. Valera one on the ” Anatomorphological and functional changes induced by cervical pain ”.

Finally, Dr. Jesús Guodemar, a professor in Physiotherapy, focused on entrepreneurship in physiotherapy with the presentation: “How to be an entrepreneur in physiotherapy?” This talk, co-organized with the new Degree in Entrepreneurship and Business Management at UCJC and with its director, Professor Camila Polensvaig Kominsky, allowed students and professionals in physiotherapy to learn about new management models in health and entrepreneurship models to physiotherapy.

It was also he who closed the conference thanking them for the enormous participation and assistance that they had. A great initiative that allowed to bring physiotherapy closer to students, graduates and people who want to know if this beautiful profession could adapt to their professional future.

The gym can be super intimidating: a sea of ​​cardio machines, tons of people lifting weights, intense spinning classes, and lots of machines with little pictures trying to show you how to use them. There are many mistakes that beginners make when they enter a gym and also some more advanced ones, so in this article I will describe 7 of the most common mistakes. These tips will help you reach your goals faster and without injury.

Big mistakes that are made in the gym

Making the mistakes that follow will keep you from reaching your goals. They won’t help you get stronger or better! It can be very difficult to venture out of your comfort zone when you feel like everyone is watching you, judging you, or you feel like you don’t know what you’re doing. So here are my tips and tricks to avoid the most common mistakes beginners make and get a great workout.

1. Lifting weights with your ego

This is by far the biggest mistake anyone can make when at any level of training. Lifting with your ego is the act of lifting or pushing too much weight without being aware of what you are doing and incorrectly in the hope of impressing your friends, the opposite sex, or a more experienced person.

Even though your friends may think you lift a lot of weight and think you are cool, you are generally putting yourself in a dangerous position and injuries can appear at any time.

Keep in mind that most women are not interested in how much weight you can move and on the other hand, an experienced bodybuilder will laugh and not be impressed by what you do, as he is well aware that Lifting weights using perfect form is more beneficial and much more difficult than weight lifting like crazy.

2. Lack of hygiene

The gym is a place where hundreds of people a day are sweating and share the same facilities. This makes the gym a perfect place for the spread of bacteria.

It is essential to ensure that you have good hygiene. This means that when using a machine or bench you take some time to clean it up when you’re done. When using the bathroom wash your hands. Have a little common sense.

Would you like to sit on a bench that was drenched in sweat? No, Why does anyone have to? Do your part and help stop the spread of germs and being health conscious. The last thing you want to do is get sick and miss workouts. Remember that the best way to teach is by example.

3. Socialize in the gym

Your number one goal when hitting the gym es to get a great workout. I understand that the gym is a place where people usually go not only to train, but also to socialize. Make sure socializing doesn’t hurt your training.

I see too many beginners in the gym taking too long between sets, as they chat, while someone else is waiting for that machine that you are using every 8 min. Also remember that other people are there to exercise and that this machine can be crucial to their training.

There is no way to focus on training if your mind is elsewhere. What I say to beginners is find a friend or friends who have the same goals as you.

When you’re in the gym, the talk is fine, but never to the point where the flow of your training stops. A lighthearted joke is fine, but socializing too much won’t lead to any results.

4. Do only cardio

Beginners often think that the only way to lose fat is to spend a lot of hours on the treadmill and elliptical machines. This could not be further from the truth! Resistance training has been shown to be more effective and when combined with cardio, it is a winning combination!

I don’t think it’s good to do one or the other. Although weight lifting may be more effective in helping you lose fat and gain muscle, cardio is still important because it improves your cardiovascular health and endurance. There is room for both of you to work together on a healthy workout plan. For my workouts, I usually add 10-20 minutes of cardio to the end of my resistance workouts.You have to do both for optimal health!

5. Thinking that more is better

The old rule of “not always more is better” is also true in weightlifting.

Many beginners believe that by doing more repetitions, more exercises and lifting more weight they will be better at gaining muscle gains … let me tell you that it is not like that, you are not really doing anything with this type of training, the only thing that you’re going to get a few injuries and a terrible overtraining.

All beginners should start out by employing a fraction of a full body workout and using a maximum of 4 exercises for the largest muscle groups. At this point, your rep range should be between 8-10. Rest periods should not exceed 90 seconds.

It would be beneficial to rest only 60 seconds between sets, but not everyone can do this …

Finally, the amount of weight you lift should not always be increased every week or every month. You should be able to easily perform an exercise using proper form at a certain weight for a couple of weeks before climbing. You don’t just have to add weight for the sake of trying more.

6. Not having a training plan

When you set foot in the gym you should always have an adequate training plan of what you are going to do. I recommend to all beginners to keep a journal and write everything in it. You must have your workouts divided, know which muscle group you work each day, a cardio program and also a detailed record of the results of the training, including series, repetitions and weight.

Beginners fall into the trap of not planning their future, they wait until they go to the gym and do anything.

7. Forget about nutrition

Now, I know that in this article I’m supposed to talk about the gym only, but I always have to mention nutrition when asked for beginner advice. Nutrition is 80% of the puzzle. You can make a perfect training plan, using the best form and the highest intensity, but unless your diet is healthy, we will get nowhere.

Training and nutrition go hand in hand. You cannot be successful with just one.