“weight lifting”

5 tips to ease back into your gym workout safely

Adrian AguileraLeave a comment

weightsGyms are opening back up and the excitement to finally use the equipment is sure to lead to a repeat of the yearly New Year’s resolutioner rush. But, no crowd will deter your determination to reach your fitness goals right? While your mind may be ready to load up heavy weight on the barbell or take on the stairmaster gauntlet for an hour straight, your body may not share that same enthusiasm. Long periods away from the gym or even your semi-consistent home quarantine exercises may not translate to the same endurance, strength and stamina you once had during your pre-COVID gym days.

Whether you’re starting your gym routine back up again or beginning your fitness journey, use these five tips to ensure you reach your goals efficiently and injury-free.

Tip #1 Start slow

For some of us, it’s been months since we’ve worked out, for others we’ve had to rely on limited equipment to maintain our exercise routine. Once you sign back into the gym and ready yourself for your workouts, don’t go straight into your (claimed) 365-pound bench press or hyper-intense training regiment. The last thing you need is an injury that will lead to even more limited movement or time off completely. Slowly ease back into using the gym equipment with about 60 percent of your old lifting and endurance capabilities and add more as you progress.

Tip #2 Begin meal prepping 

Let’s face it, most of us have consumed a few cheat meals too many during this lock down. To ensure you reach your old fitness levels and beyond, start a planned calendar of meals and stick to it by meal prepping accordingly. This includes lean meats like extra lean ground beef, chicken breast, plenty of fresh fruits and veggies, and lots of water. By planning out your diet and following it consistently, you’ll get back to your fit self in no time.

Tip #3 Plan your post workout recovery

Immediately after your workout, your body will need to replenish with proper muscle recovery. Plan to consume complex carbohydrate and protein sources like whole-wheat toast with peanut butter and bananas or a fruit protein smoothie. This will ensure proper recovery and also tastes great. Also include branched-chain amino acids – leucine, isoleucine, and valine in particular. These amino acids (which are often included in protein powders) go directly into your bloodstream and muscles to help boost repair. Finally (this is a hard one), start cleaning yourself up by taking cold showers. Cold showers will help reduce muscle soreness and inflammation due to its regenerative properties.

Tip #4 Get good rest

Give your body the proper rest it needs so you’re ready for the gym. Stop your late night binges of your favorite Netflix show and go to bed at a reasonable time and not 11:30 p.m. Also, make sure to sleep for at least eight hours so your muscles repair and grow stronger to help you get back to your heavy and tough lifting sessions.

Tip #5 Pair up with an accountability partner

There will be days that you just don’t want to go to the gym. Even the most dedicated of fit freaks, have these moments, so pair up with a close friend or family member to keep each other in check. A good way to establish accountability is by developing and sharing one another’s fitness goals such as muscle gain and/or weight loss. This serves as a good motivating reminder should one of you become discouraged or lazy over time. Also, plan out days and times that work for both of you to maintain consistent workouts.

Your journey back to your pre-COVID routine requires smart fitness planning and training, as well as dedication, intensity and proper nutrition. By setting up a game plan using these five tips, you’ll be ready to take on the weights once those gym doors swing open.

 

6 Unspoken Gym Etiquette Rules You Should Follow To Avoid Being “That Guy”

Adrian Aguilera4 Comments

incredible-hulk-1527199_640.jpgAs the new week begins, you decide to start the day off making good decisions by going to the gym. With a workout song list in place and completed warm-up, you begin your gym session when suddenly you start seeing some odd behavior. You notice the local meathead pushing 315 pounds on the incline bench press while only moving within two inches of motion and another member doing a set of curls in the squat rack. Frustrated? Intimidated? Do not fear. You are not alone. Whether you are a victim of these atrocities or obliviously guilty, there are a few unwritten gym etiquette rules fitness enthusiasts of all shapes and sizes can follow to maximize overall fitness goals while avoiding a negative gym reputation.

  1. Avoid slamming weights after each set

We get it. You decided to take double helpings of pre-workout and are amped about your gym session. It is slightly understandable if you are lifting dumbbells the size of Thor’s hammer with perfect form, but your ground pound from 20 lb. dumbbells look more childish rather than masculine. After your set, try placing dumbbells or equipment back on the floor (or starting point) slowly while squeezing the working muscle group. This provides what I call a “final negative,” which helps spur muscle growth while showing good gym etiquette.

  1. Share mirror space

For many, the mirror is used to ensure proper form and/or fuel motivation during workouts, but don’t steal the spotlight. A slight step to the right while someone is lifting behind you helps everyone use the mirror for a solid workout while showing etiquette to your fellow lifters.

  1. Focus on breathing rather than grunting or howling

While battle cries in movies like “300” or “Braveheart” are powerful and motivating scenes, similar man calls aren’t quite as epic at the gym. Rather than shouting or grunting, try focusing on breathing. Breathing out during the “lift” portion of an exercise and in during the “negative,” not only improves safety, but also prevents you from sounding like you’re about to soil yourself after each rep.

  1. Use exercise machines by its intended purpose

Whether you have worked out for 15 years or are just starting out, nothing is more frustrating than waiting for a sought after machine to see, for example, someone using the only decline bench press bar to deadlift. This can be avoided by using free weights or alternative exercises to work specific muscle groups. This helps to break lifting “plateaus” while ensuring everyone has their moment on popular equipment.

  1. Wipe off machines after use

If you are sweating during your workout, that’s great news…. just try not to leave a nasty puddle on the machine cushions. Most gyms have multiple spray bottles and paper towels that are only a few steps away. Wiping off excess sweat on machines is good for hygiene and shows you are a beastly gentleman or classy fit chick.

  1. Save long text sessions and phone conversations for after the gym

You will reach your fitness goals faster by focusing on your lifts rather than your texts. Long text sessions or phone conversations not only hurt your gym reputation, but also hurt your gains. Turning your phone off (or using it solely for music) during the time of your workout helps to ensure the mind, muscle connection needed to spur maximum muscle growth and/or weight loss.

So there you have it. By following these six unspoken gym etiquette rules, you can boost both your gym reputation and gains. What are some other unspoken rules you think fitness enthusiasts should follow?