Many of us see January as a chance for a fresh start. We have listed some tips and advice that may help you avoid common mistakes we see a lot of new lifters make,

 

Don’t go all in immediately

As you’re new to training and you are moving in new ways, you need to give respect to your body. Going as heavy as you can in the first few sessions will leave you feeling incredibly sore for the following days to come. Feeling sore after a session isn’t the only indicator of a good workout, it’s in fact a warning sign from your body that it’s been pushed past it’s tolerance. 

Feeling a little bit sore is natural – you are stimulating the muscles at the end of the day. However, chasing that feeling each session of being unable to walk up the stairs is more a sign of damage than progress.

 

You are Unique –

Don’t copy someone else’s training or nutrition

With social media giving us instant access to thousands of people’s lives, it can be easy to copy how someone else trains and eats because you’re inspired by their transformation or you like how they look. There’s nothing wrong with taking inspiration from someone’s page (a recipe they may have posted for example) but copying exactly what someone eats and exactly how they train isn’t going to do you any favours. You may want to look like a bikini athlete but they have a very different body, training history and tolerance than you. Not to mention, some may be on steroids which they won’t openly discuss.

This is where seeking the help of a Personal Trainer can really benefit you. The role of a trainer is to create a training programme relevant to you and your goals as well as advise you on your nutrition, again what is relevant to you and your goals. 

 

Plan your meals and your training

Nutrition plays a big part in achieving your goals (whether its fat loss, change of body composition, muscle building etc). Planning your meals for the day takes the decision making out of the process by the time your meals come around. 

For example – meal prepping your lunch at home vs going out to Pret on your lunch break. 

Benefits to prepping

  • You know you’re getting the right amount of calories and macronutrients (protein, carbs and fats).
  • It’s cheaper. 
  • It’s food you enjoy. 

Choosing lunch at Pret 

  • Takes time to decide what meal to have if you’re paying attention to your calories (and when you’re hungry, you might be pulled towards something that isn’t in line with your goals)
  • It’s expensive. 
  • Might taste a bit bland. 
  • Calories and macros aren’t as accurate.

The same goes for planning your gym sessions. Having a plan going into the gym reduces the chance of you aimlessly wandering around the machines. A programme also provides a great method of tracking progress in your performance and strength over the weeks and months.

 

Prioritise Strength Training 

Goal dependant, prioritising strength training has many benefits and is a great place to start your fitness journey. 

Aesthetics: strength training contributes to muscle growth, giving your body shape.

Performance: you’ll be able to move quicker, lift more and even have greater stamina outside the gym in everyday life. (Heavy shopping bags? No problem!) 

Health: you’re less likely to get injured when you have a good amount of muscle on you. Muscles are the reason we are able to move – by strengthening them and becoming aware of your body you have better control with each movement both inside the gym and outside.

 

Set realistic expectations

Your goal may be to lose 20lbs. Don’t expect it to happen after a week of training. Have a goal in mind and remind yourself of that goal at all times, but ensure your expectations are reasonable. 

Let’s take losing 20lbs as an example: you can expect to lose anything from 0.5-1.5lbs per week. This means to achieve your goal it’ll take around 20 weeks, which is 4 and a half months. 

Being consistent in the most important part of any fitness journey – find a training style that you enjoy and consume the foods you enjoy. If there’s any part of the training or food you don’t enjoy you’re going to be seeking out that end date where you no longer need to do it anymore which can lead to you regressing all the progress made.

 

Article written by Claudia Hodgson

 

Cable crossover

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Chest Supported Row

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Face Pull

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cable Lateral raise

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Dumbbell Lateral raise

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Dumbbell Shoulder Press

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Single arm row

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Fitness for Beginners

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Straight arm pull down

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Pull Ups

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Seated Row

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Rfe split squat

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Lat Pull Down

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Push ups

Starting in a prone position, set your hand just outside shoulder width at a 45 degree angle relative to your torso.

Bring your knees and your hips off the ground, so that your body is in neutral (this is your start and end position for every rep).

Press into the ground until your arms are fully extended, then lower your body in a controlled manner towards the floor.

*Your body should be moving in a synchronised manner.

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Cable Press

Pick the handles and take a seat on your bench, your arms should be in a neutral position.

Extend your arms, so your fist is approximately the same height as your armpit but now rotate so that you’re in a pronated grip (this is your start and end position for every rep).

In a slow controlled manner, you’re going to move your upper arm towards the bench. The upper arm should be in approximately a 45 degree relative to your torso. When you’ve reached a point when your upper arm can move no further, press the handles in the opposite direction of the bench until your arm are fully extended.

*Your bench should be central of the cable station.

*Your handles should be should height

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Cable Fly

Pick the handles and take a seat on your bench, your arms should be in a neutral position.

Extend your arms, so your fist is approximately the same height as your armpit. Your elbow should also be slightly bent (this is your start and end position for every rep).

In a slow controlled manner, you’re going to move your upper arm in a circular movement towards the pulley, before returning to your start/end position.

*Your bench should be central of the cable station.

*Your handles should be shoulder height

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Incline Machine

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Dumbbell Chest Press

Sit on the edge of the bench, feet approximately shoulder-width with the dumbbells resting on your thighs then lie back so that you’re in a supine position on your bench.

Your dumbbells should be above your elbows, whilst your upper arm should be approximately 45 degrees to your torso (this is your start and end position for every rep), palms in the same direction of your feet.

Press the dumbbells towards the ceiling, until your arms are fully extended then lower the dumbbells in a slow controlled manner to your start position.

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Change This to exorcise title

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BarBell Chest Press

Sit on the edge of the bench, feet approximately shoulder-width, lie back so you’re in a supine position. Your eyes should be directly underneath the barbell.

Place your hands on the barbell with an overhand grip, approximately 1.5x shoulder width.

Extend your arms to un rack the bar, slowly set the bar to a position perpendicular of your shoulders (this is your start and end position for every rep).

Lower the barbell in a controlled manner towards your chest, your arms should be approximately 45 degrees to your torso. When you’ve reached a point when the barbell can get no lower press the barbell towards the ceiling, until your arms fully extended.

*If you’re training in a facility where you can set the hooks to your preferred height, choose a height in which when you’re un-racking the bar you’re not protracting/over extending to remove the bar.

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Can you spare us 2 minutes for some market research? If so we would like to offer you a weeks free training at the end

Y Raise

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Leg Extension

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Cable Extension

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Ham curl

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DUMBBELL TRICEP EXTENSION

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Reverse Curl

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Zotttman Curl

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Hammer Curl

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Cable Curl

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Preacher Curl

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Spider curl

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Seated DB curl

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Step Ups

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Split squat

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glute bridge

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Hip Bridge

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45 Back Extension

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RDL

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Trap bar deadlift

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Alternating lunges

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Goblet squat

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Hack Squat

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back Squat

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