Most commercial gyms have all the equipment you need to look great naked and then some. But not all gyms are equal and for some of us we don’t have the option of a big commercial gym or just prefer a smaller gym.
So what are the necessities of a gym to get fit and toned?
Fitness advice is everywhere! From your feed on Instagram or Facebook to articles your friends send you to magazines at the airport or grocery store. It’s hard to avoid. The industry of fitness is a 30 billion dollar industry so of course there is going to be an abundance of topics and places to get information on fitness.
But with all this information out there and at your fingertips how do you know where to start, who to trust, or what is real or fake?
A couple times a week I hear “I don’t want to get bulky”. Typically in response to lifting heavy weights. As demonstrated by my clients already, lifting heavy will not make you bulky. If you’re predisposed to be more bulky than you will know. If you don’t currently look “bulky” then you will not become bulky lifting heavy weights.
One of the biggest mistakes people new to lifting weights make is lifting too heavy or too light before they are ready. This can either cause an injury or lack of results.
Think of your body in multiple systems that allow you to move weights or perform exercises. For example let’s look at the squat. We have the skeletal structure. The muscles. The tendons and ligaments. The core.
On a constant basis I am asked for good food sources that contain protein, carbs and fat. These macronutrients make up the foods we eat and with a good balance between them we are able to recover properly from intense training, build muscle and strength, and ultimately reach our fitness goals.
As a fitness coach, I’ve asked hundreds of people about their fitness goals. Typically they all fit into a couple of categories. Lose weight (fat), improve health, rehab injuries/decrease pain, gain weight (muscle), and improve performance.
These are general and most of the time are not verbally said. You might be more familiar with:
Failing to properly warm-up can lead to injury which leads to time off at the gym and delaying your goals. Not only that but a serious injury could run up your medical bills and affect your everyday life. The last thing you want to do is end up with a serious injury.
Warming up properly can help you avoid injury as well as set you up for a great workout. This will lead to better performance in the gym and help you reach your goals faster, safer, and feeling better!
The squat is one of the most beneficial exercises for the lower body and core. Squats can build tremendous strength and muscle as well as burns calories to shed unwanted fat. If you are not currently doing squats then you definitely need to start!
With good form, the squat is a very safe and rewarding exercise. However, with bad form, you can reek havoc on your knees, hips, and lower back. Let's learn the correct way to squat so we avoid injury!
The bench press is a lift that is not as common among women. In gyms around the world, you’ll mostly find guys on the bench press. As much as we train our glutes, arms or back we should not neglect the chest.
The bench press is a great exercise for training the chest, shoulders, and triceps. It won’t make you bulky and benching while getting toned will help ensure you lose primarily fat and not muscle.
Over the years of coaching a countless amount of women to their first pull-up, most didn’t believe they could ever do one. Once they got their first it didn’t take long to get to 5 pull-ups, 10 pull-ups or weighted pull-ups.
The goal is just one, after that the rest is easy.
The deadlift is a great exercise but is very risky when done incorrectly. It strengthens the posterior chain which is comprised of the lower back, glutes, and hamstrings. There are many variations of the deadlift but we will only focus on two, the trap bar deadlift and the Romanian deadlift.
Whether you’re new to the gym or have been going but not seeing the results that you want then something definitely needs to change.
I’ve seen it at every gym that I have been to. People on the cardio equipment or lifting weights for hours, sweating and working hard but they all have the same thing in common. They are not seeing results!