If going to the gym isn’t giving you the results you expected and you start to lose hope, don’t give up—it’s too soon. Losing weight, maintaining a good diet, and doing the right exercises may initially be more complex than it seems, but over time you will adapt until it becomes part of your daily routine. Here are some tips that will be very useful and guide you toward what you want. Perhaps you’ll find one or two things you didn’t know.
1. Plan your meals: By this we mean it’s better to prepare tomorrow’s meals today. Why? Well, this way we ensure we don’t eat just anything in a rush because, well, setbacks happen.
2. Fitness is not about eating less: Eating less only harms you; it does not help good performance in the gym or training and harms your metabolism since it will have less energy. We cannot tell you exactly how many times you should eat. Three times is common, six times is what some say (in moderate amounts, of course), the important thing is to find the frequency that best fits your needs because we don’t all function the same.
3. Eat mindfully: When eating, pay more attention to your surroundings and less to technology. Enjoy the company or solitude, but do it without unnecessary distractions so you enjoy your food more.
4. It’s time to build muscles: Muscle building involves several processes. First, consuming complete proteins is important. It is recommended to train with weights between two and four times a week, depending on your current endurance and the time you have available. Finally, rest—believe it or not—is very important. This is when muscle tissue grows and develops; also, the body needs to relax to maintain physical tone.
5. No shortcuts for real results: There are no shortcuts; ignore external voices that talk about miracle products.
6. Weights: When you face them, start with standard weight. Between the second and third sets, increase the weight by 30 to 40% if conditions are ideal. Try for 20 seconds; if you can’t, it’s still too soon—don’t force yourself; overexertion makes no sense.
7. Cardio: During muscle building, cardiovascular exercises are not highly recommended. Just jog a few days a week for about 20 minutes.
8. Supplements: Creatine and caffeine are known to give results; however, for now, it’s better to focus on your daily diet.
9. Train yourself: Staying hydrated is very important, as is the diet you follow at this point since this tends to be demanding for the body. Interval training improves aerobic capacity—you will sweat and burn many calories.
10. Be patient: Your body is not a machine; it needs time to adapt to the changes it is undergoing. This is not a race, and you need to be patient; otherwise, everything will go wrong. Pushing yourself too hard can cause collapse.
11. A bit of effort: Endurance is a matter of effort—do as much as you can. Muscle fatigue is necessary: push-ups, crunches, squats are all useful for conditioning muscles that will clearly become stronger.
12. Beat fatigue: Against fatigue, hydration is fundamental as it improves muscle synthesis. You should also eat something with a 3:1 or 4:1 ratio of carbohydrates to protein, although a ham sandwich, juice, and some fruit are possible options.
13. Strength training: For this, it’s important to set goals and be patient. If you have a plan, it’s important to follow it—don’t get distracted or deviate from it. Make sure to rest adequately and track your progress.
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