Gym etiquette toward success

In everything in our life there are rules to be successful in your career either professional or personal, those rules are the guidelines that will show you the paths and guide you toward success, in bodybuilding there is a long way to go toward success,as Lao-Tzu said:the journey of one thousands mile start with one step.

Bodybuilding is an individual sport that require both mental and physique preparation,in this article we will show you the path that you should follow  and things that you have to avoid if you wanna get that great body that you are always thinking about,many people will tell you that is depend on genetic or its too late to start you just leave those negative thoughts, below are the  10 thing you should do if you want to be in a great shape :

1.Prepare your brain before your physique:

Before you hit the gym its very important to be psychologically prepared and motivated, you always should focus on the present and concentrate on each set and don’t go to the gym to just get rid of the exercise, and do not think about what after the session,most of people they are at the gym but their minds is away or they think about what after the session.

Meditation is the best key for better performance in the gym,always you should train your mind to concentrate on the present.

2.Drink Water:

Is always important to stay hydrated during your workout as while excising the body lose a lot of water due the sweating that regulate the body temperature and the fluid loss can cause dehydration Generally, the body has a good capacity to tolerate low to moderate levels of dehydration; however, as levels of dehydration rise, performance can be impaired through:

• Increased heart rate
• Increased perception of effort
• Increased fatigue
• Impaired cognitive performance (e.g. skill and coordination)
• Gastrointestinal issues, such as nausea
• Increased risk of heat illness

Its always required to drink at least 7 to 10 ounces of water during exercises or you can even use some in-workout drinks such as amino acids,avoid heavy meals and fast food before your workout session.

3.Moderate Training:

Workout is always very beneficial to our, health but it can be harmful if you take it in a different way, over training it can be a cause.

Body require rest especially after exercise, its always advice to do alternate training and daily training is can e a reason of not getting the body of your dream as many studies proofed that over training can kill the muscle tissue due to extended muscle soreness, while we workout the muscle breaks and the body heal it by sending creatine and proteins that cover all the tears of the muscles,this process require time as well as proper nutrition.

4.Sleep well:

Sleep is an important factor in bodybuilding because during sleep growth hormone is produced by protein synthesis which we consumed during the day or prior to sleep as well as reducing the energy consumption,our brain also require rest through sleeping in order to restore our brain cells.

Sleep serves many vital functions. For bodybuilders the main functions are growth and mental alertness. Sleep provides these effects directly. Without adequate sleep, time in the gym could be, to a large degree, wasted. The following are important functions of sleep, the required sleep amount is 8 to 10 hours per day and its advised to avoid food before sleep as this can reverse the process of growth hormone production and the protein synthesis can be stored in the gastrointestinal tract and turn to fats,

Human growth hormone is also released under conditions of sleep. In men, 60% to 70% of daily human growth hormone secretion occurs during early sleep which is typically when the deepest sleep cycles occur. Poor quality sleep can negatively impact human growth hormone levels.

Studies suggests that it’s during REM (Rapid Eye Movement: explained later) sleep that the body is able to: restore organs, bones, and tissue; replenish immune cells; and circulate human growth hormone. Sleep has a profound effect on muscle growth and physical well being.

5.Warm Up:

I always consider muscles as iron, a blacksmith before working on a project or a handcraft it requires initially to put the iron on fire so that it will be easy to create any shape or decoration he needs,the same thing for our muscles it requires always to warm up before starting any exercise to avoid any muscle injury and to get your body ready for the workout.

7.Make Gym your Habit: 

It’s not all that difficult to start a fitness routine. After all, most of us have done it more than once.

The trouble, of course, comes with sticking with it. All too often, our initial enthusiasm and energy wanes, we get distracted by other things going on in our lives, or we don’t think we’re seeing results quickly enough — and we throw in the towel.

So in order to make the gym as a habit we require to Start with minor exercises that does not require higher energy,we should focus on the habit first then the result will came later,

8.Eat Vegetables:

Vegetables are the best source of protein and fibers those two things a very necessary for building lean muscles, most of bodybuilders on the internet advice people to stick to the meat and chicken/eggs,those are the common advises, yes its true we can not ignore that but vegetables are better way if you want to increase your muscles size and reduce the cholesterol and fats that we can find in meat products.

The below list of high protein vegetables:

• Spinach
• Sweet Potatoes
• Mushrooms
• Peppers
• Soybeans
• Beans

9.Ask Experts:

As all other fields and specialties in our life the bodybuilding also has it own specialist and experienced athletes, may be you will find many of them in your local gym, but we have also take advice from people who gone through our own experience,for example we can not compare a person from China with a guy from Sweden as both of them have a different body shape and a different genetics.

So you can ask advice from a person who gone through your experience who is qualified to provide you with advice, its very important to select who you ask.

10.Take Protein Supplements: 

When we speak about muscles is always linked to Protein which we can say is a muscle make-up,to support your muscle mass. Protein is made up of amino acids that help with cellular function and muscle repair. Amino acids need to be available for muscle metabolism (energy) and for ongoing anabolism (muscle growth). It will be the sufficient amount of protein intake keeping your body in a positive amino acid balance to build muscle. A decline in the balance will mean a breakdown in muscle tissue. The American College of Sports Medicine recommends a general range of 10 to 35% of your caloric intake coming from protein determined on an individual basis.

A protein shake post to your workout session will take care of your muscle growth, especially directly after you finish the session as your muscles will suffer from tears and breaks in their tissue which requires protein to be repaired and whey protein is recommended as it quickly absorbs.