Top 3 fitness tips for beginners
The fastest way to build muscle mass is at the start of your fitness career.
To make sure you keep making gains and keep enjoying fitness, we give you 3 top fitness tips. Are you not a beginner but completely into fitness? Do not stop reading, because the tips below may be basic but the key to success.
1. Spend time warming up
It's not the most fun part of the workout, but it might be the most important. A good warm up prepares you physically and mentally for the coming workload. It increases your body temperature and improves blood flow. In addition, you loosen the joints during a warming up. All this ensures that your muscles and joints are prepared for the load and it reduces the risk of injuries.
A good warm-up consists of 5 to 10 minutes of effort at a steady pace. Use a cross trainer, exercise bike or treadmill for this. Make sure your body temperature is raised, you can sweat a bit, but don't exhaust yourself. After all, the actual effort is yet to come!
2. Focus on compound exercises
Compound exercises are the basis for any good training schedule. Examples of compound exercises are the squat, deadlift and bench press. These are exercises in which multiple muscle groups and joints are addressed. This stimulates a large part of your body. This is not only good for building muscle mass, but also for fat burning. So make sure that the basis of your training schedule consists of compound exercises,complemented with so-called isolation exercises where you 'only' engage one muscle group.
3. Leave your ego at home
In short: pay attention to the execution. A common mistake is to train too hard too quickly. You have probably heard this before, but it is simply extremely important that you use the right weights and focus on technique. Ego-lifting is not only at the expense of your gains, it also increases the risk of injury because you cannot control the weight.
Building muscle mass is all about stimulating the muscles. Exercising too hard is at the expense of muscle stimulation because the movement (also known as range of motion) is often shortened and thus also the tension on the muscles.
In addition, you often use the momentum during ego-lifting, or you swing your body. This, too, is at the expense of muscle stimulation.
In short, focus on a weight that you can control and be patient. Rome wasn't built in a day, either.
Last but not least: don't forget to have fun!