Tips
for starting a fitness life. If you’re not getting the expected results at the gym and you start to lose hope, don’t give up—it’s too soon.
Losing weight, eating well, and doing the right exercises can be more complex than it seems at first, but over time, it will become a part of everyday life. Here are some tips that are very useful and will guide you toward your goal. You might even discover one or two things you didn’t know.
1. Plan your meals.
What we mean is, it’s better to prepare tomorrow’s meals today. Why? This way, we make sure we don’t just eat anything in a rush—because mishaps happen.
2. Eat mindfully.
When it’s time to eat, pay more attention to your surroundings and less to technology. Enjoy the company or the solitude, but do it without unnecessary distractions—you’ll enjoy your food more.
3. Time to build muscle.
Muscle building involves a series of steps. First, the intake of complete proteins is important.
At the gym, it’s recommended to train with weights two to four times a week, depending on your current endurance and schedule. Lastly, rest—believe it or not—is very important. This is when muscle tissue grows and develops, and the body needs relaxation to maintain physical tone.
4. Fitness isn’t about eating less.
Eating less only harms you. It doesn’t help your performance in the gym or training and damages your metabolism since it will have less energy. We can’t tell you exactly how many times to eat. Three times is common, six times is what some recommend (in moderate amounts, of course). The important thing is to find the frequency that works best for your needs—everyone is different.
5. No real results come from cheating.
There are no shortcuts. Ignore the external voices promoting miracle products.
6. Supplements.
Creatine and caffeine are known to give results. However, for now, it’s better to focus on your daily diet.
7. Train yourself.
8. Weights.
When facing weights, start with a standard load. In the second or third set, increase the weight by 30% to 40% if you feel conditions are right. Try it for 20 seconds—if you can’t do it, it’s still too soon. Don’t force yourself—it’s not worth overexerting.
9. Cardio.
During muscle-building phases, cardiovascular exercises aren’t highly recommended. It’s enough to jog a few days a week for about 20 minutes.
10. Be patient.
Your body isn’t a machine—it needs time to adapt to the changes it’s undergoing. This isn’t a race, and you need to be patient. Otherwise, things can go wrong. Demanding too much too soon could cause your body to crash.
11. Strength training.
For this, it’s important to set goals and be patient. If you have a plan, stick to it. Don’t get distracted or deviate. Make sure you rest properly and track your progress.
12. A little effort.
Endurance comes from effort—as much as possible. Muscle fatigue is necessary: pushups, crunches, squats—all are useful for conditioning the muscles, which will become noticeably stronger.
13. Beat fatigue.
To fight fatigue, staying hydrated is key—it improves muscle synthesis. You should also eat something with a 3:1 or 4:1 ratio of carbs to proteins. A ham sandwich, juice, and some fruit are possible options.
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