Getting off the couch and into the gym can be an intimidating process

Getting off the couch and into the gym can be an intimidating process, especially when everyone seems to know a lot more than you do. To be successful in your fitness goals, it’s important to start off on the right track. Far too many beginners get started on the wrong foot, develop bad habits, and then struggle to achieve their goals of building muscle and burning fat.

What I recommend for situations like this is to start off easy. So many times I have seen people start off Day One with a 3-4 mile run because “that is what they used to do.” This philosophy can also be seen in the weight room with people lifting heavier weights than they should at first. Depending on your goals and your chosen method of exercise, I would start off doing the following:

Week 1

Add ONLY stretching to your fitness routine. Walking and biking is fine too, but do not run or lift weights during Week 1. Stretching should be done twice daily for about 10-15 minutes each session. Warm up your body and joints with a fast walk, jumping jacks, and jump rope for about 2-3 minutes. Once warm and just about to break a sweat, start stretching your arms, legs, lower back and abdominal region.

Add water to your diet – this week of hydrating will help you prepare for a week of additional caloric burning and keep you cooler during your first exercise day in Week 2. For every 100 lbs of body weight drink 1/2 gallon of water a day. I weigh 200 lbs roughly and I drink at least a gallon a day. This helps the body burn fat more efficiently. In fact it takes two things to burn fat as your energy source: WATER OXYGEN = FAT BURNING. The oxygen comes from either the aerobic exercise of walking or running or anaerobic exercise of calisthenics and weight lifting.

Week 2

Start with light weights with a maximum of 10 repetitions and try to do the correct sets with the correct posture to avoid in bad movement that can have a bad impact on your posture ,  it’s best to keep your lower back slightly arched, your chest up, and your head and neck in a neutral position, no matter which lift you’re doing.

and always you have to set a goal after the first month in the gym , to increase the weight on a monthly basis

and maintain the correct process .

Below is 10 tips that every beginner should follow , for a perfect result :

1. Make Fitness a habit
2. Control your lift
3. Do compound Movements
4. Posture Perfect
5. Diet Like you mean it
6. Squeeze
7. Learn from your mistakes
8. Finish Every Rep
9. Ask Questions
10. Think about your Muscles

By following all this steps , i can guarantee that you can see a result with the first 3 months of workouts

as the start is always the most difficult part , after that your body will be used to exercise and that what we call the good addiction , addiction to sport .