Gym – the guide for the beginner exerciser – this is how I started writing the guide that will cover everything you need to know, from the level of nutritional supplements (at the end of the guide there are links to additional articles that will explain in depth about each nutritional supplement separately – when you become a little more professional you can go in and read about them separately), up to the level The training, and simple explanations for an easier understanding of the guide so that everyone can understand it. Note: You can skip between topics, but we recommend reading them all.
Why did I start writing the guide for the beginner exerciser?
It all started from my age, as of today I am 40 years old, over time you begin to understand that as you age the body degenerates. This manifests itself in back pain, leg pain, lower back pain, shoulder pain, and many other “troubles”.
You realize that something is beginning to be wrong, you begin to understand the meaning of life, the desire for a healthier life. Or at least as far as possible for those of us who smoke or drink alcohol to one degree or another.
Note: I don’t aspire to be a gym instructor, I didn’t study at the Wingate Institute, but I did learn over time how to conduct myself, what to eat, and what I think is the right way, some will say I’m wrong, some will say I’m right, but of course as in everything in life there are differences of opinion between Professionals, you can argue about anything, or in summary – there is nothing to argue about taste and smell.
Where is the problem with most of the articles on the internet about a gym?
Most of the articles I’ve seen explain in a very detailed way, at the level of the advanced or professional exerciser, I noticed that there is no guide that speaks to the audience in a popular and understandable way that includes very simple examples.
Most readers want to understand exactly, “tell me what to do“, “Explain to me in a simple way“, this is what I am going to do in this article so that you understand as well as possible, and as quickly as possible, at this point I want to mention that I will detail in a simple and popular way, but it is important that you know that you can navigate the topics in this article by clicking on “Table of Contents”.
To create a comprehensive training program suitable for people in the age range of 18 to 50 and weights of 45 to 140 kilograms, the program can be divided into several main categories. The plan will include general and non-personal recommendations, emphasizing safety and adaptation to different abilities and needs. Any training program should take into account age, weight, physical ability, and personal goals.
Gym terms you should know
Hypertrophy strength training
Hypertrophy strength training is a type of physical training that aims to increase and strengthen muscle mass. “Hypertrophy” is a scientific term that describes the growth process of muscle cells. In such training, you are essentially “challenging” your muscles by working with weights or devices that require effort, where the weights are heavy enough to make your muscles work hard.
During the workout, you go through a series of exercises, each performed for a number of repetitions. For example, you can lift a barbell several times in a row. The idea is to reach a point where your muscles can no longer perform another repetition with the same quality – this is called “muscular failure”. This failure causes the muscles to recover and strengthen during the post-workout rest, and this leads to increased muscle mass.
It is important to remember that hypertrophy training requires rest and proper nutrition as part of the process. The muscles need time to recover and rebuild themselves, so rest days and eating protein-rich food are essential for the success of the process.
Cardio strength training
Cardio strength training is a combination of two types of training: strength training, which focuses on strengthening and building muscles, and cardio training, which focuses on improving the endurance of the heart and lung system. This is a comprehensive workout aimed at improving general physical fitness.
In strength training, you exercise with weights or exercises that focus on certain muscle groups. This can include exercises like push-ups, squats, or lifting weights. Such training strengthens the muscles and improves body strength.
On the other hand, in cardio training, the goal is to increase your heart rate and improve your endurance. This can include activities such as running, cycling, swimming, or jumping rope. Cardio training promotes heart and lung health and helps burn calories.
The combination of strength training and cardio together is very effective for improving physical fitness, general health, and weight loss. It allows you to strengthen your muscles while maintaining a healthy heart and a toned body.
What is weight management?
Weight management is the process by which a person monitors their body weight through lifestyle changes, both in diet and physical activity. The goal is to reach a healthy body weight and maintain it. In the case of weight loss, the goal is to burn more calories than are obtained from food. This is done by eating healthy foods, controlled portions, and increasing physical activity. For example, it may be necessary to limit the amount of sugar and fat in the diet and increase the amount of vegetables and proteins. Consistent physical activity, such as walking, running, swimming or cycling, is also important for burning calories and maintaining heart and lung health. Weight management is not just about losing weight, but also maintaining a healthy weight and focusing on overall health, not just numbers on the scale.
Strength and endurance training
Strength and endurance training are two different types of training, each of which focuses on different physical goals, and their combination creates a comprehensive and balanced training program. Strength training focuses on strengthening and growing muscles, by working with weights or other resistance. This includes exercises like lifting weights, push-ups, and squats. The purpose of strength training is to increase muscle strength, improve stability and increase physical strength.
On the other hand, endurance training focuses on improving the body’s ability to perform physical activity for an extended period of time. This includes activities such as running, cycling, swimming, or even brisk walking. Endurance training encourages endurance, improves heart and lung health, and helps burn calories.
The combination of strength and endurance training allows you to reach a better state of health, by encouraging strong muscles and a resistant and enduring body. It also allows you to cope better with everyday tasks and reduce the risk of injuries.
Dietary supplements – explanation of the supplements
What is protein powder?
Protein powder is a nutritional supplement designed to provide a high amount of proteins conveniently and efficiently. It is an excellent source of proteins, necessary substances for building and repairing tissues in the body, such as muscles, skin, as well as hormones and enzymes. Common protein powders come from various sources, including milk (for example, casein or whey protein), soy, pea, and more, and are intended for people looking to increase protein intake in their food, whether they are athletes, people in the process of fitness training, or even people with needs special nutritional It is considered very convenient because it can be added to smoothies, drinks, and other foods, thus introducing protein easily and quickly into the diet.
When will we consume the protein powder?
We will consume the powder up to about an hour after training in the gym, as well as on non-training days we will consume the powder so that we can build the tissues in the body.
How much protein powder should I take? (Calculating the amount of protein powder)
To calculate the amount of protein powder recommended for consumption, several parameters must be taken into account, including body weight, activity level, and training goals. A common rule of thumb is that total daily protein (from all sources) should be between 1.2 and 2.2 grams per kilogram of body weight for physically active people.
I gave three examples here:
- Beginner exerciser: Let’s say his weight is 70 kg. For a beginner exerciser, recommended protein intake may be in the lower range, say 1.2-1.5 grams per kilogram. This would translate to 84-105 grams of protein per day. If he gets some of the protein from his food, he may consume 20-25 grams of protein powder after training.
- Advanced exerciser: Let’s say his weight is 80 kg. An advanced exerciser may consume 1.5-1.8 grams per kilogram. This will translate to 120-144 grams of protein per day. Therefore, it may be recommended to consume approximately 30-35 grams of protein powder after training, assuming that some of the protein comes from food.
- Professional athlete: Let’s say his weight is 90 kg. A professional athlete may consume in the higher range, ie 1.8-2.2 grams per kilogram. This will translate to 162-198 grams of protein per day. In this case, protein powder consumption can reach 40-50 grams after training, depending on the rest of the protein he gets from his food.
It is important to note that these numbers are only general recommendations and can vary according to each person’s personal needs and goals. It is recommended to consult a dietitian or fitness trainer for personalized advice.
What is a pre-workout powder?
Pre-workout powder is a nutritional supplement designed to improve performance and increase motivation before physical activity in the gym. It contains various ingredients designed to encourage energy, endurance and concentration, such as caffeine, arginine, beta-alanine, and nitric oxide. Each of the ingredients affects in a different way: caffeine, for example, increases awakening and reduces the feeling of fatigue, while nitric oxide improves blood circulation and allows more oxygen and food to reach the muscles. Pre-workout powders are recommended for athletes and trainers who wish to improve their results in training, extend training time, or increase their endurance. It is important to note that the supplement must be consumed according to the recommendations and to the recommended extent to avoid side effects.
When will we consume the pre-workout powder?
The calculation of the amount of pre-workout powder is not based on body weight or training level as in the case of protein powder. Instead, the recommended dose of a pre-workout powder is more influenced by its active ingredients, especially caffeine and other substances that can affect energy level and endurance. It is important to read the manufacturer’s recommendations for each product.
How much pre-workout powder should I take? (Calculating the amount of pre-workout powder)
The maximum amount of pre-workout powder that can be consumed depends on the specific components in it and the personal sensitivity of each person. However, there are a few key points to note:
- Caffeine: The most critical component to test in a pre-workout powder is caffeine. The caffeine levels in these products can range from little to very high amounts. The general recommendation is not to exceed 400 mg of caffeine per day for healthy adults. However, people with a high sensitivity to caffeine may feel side effects even in lower amounts.
- Other ingredients: It is important to check the list of ingredients and make sure there are no substances that may cause side effects or that have a limited amount for daily consumption. For example, amino acids, such as beta-alanine, can cause a skin burning sensation in high amounts.
- Manufacturer’s recommendations: The manufacturer’s recommendations regarding dosage must be followed. Most products indicate the recommended amount to use before training.
- Start with a low dose: For those new to using a pre-workout powder, it is advisable to start with a low dose and gradually increase it, to understand their level of sensitivity to the product.
- Monitoring and caution: be aware of side effects such as palpitations (rapid or irregular heartbeats), anxiety, nausea or headaches, and reduce the dose or stop consuming the product if these effects appear.
In the case of professional athletes, advanced trainees or beginners, the dose may vary according to their level of tolerance and experience with the product, but it is always advisable to start with the low dose and increase it gradually and responsibly.
What is creatine powder?
Creatine is a natural compound that is produced in the human body and is used as a source of energy for cells, especially muscle cells. It is mainly produced in the liver, kidneys and heart, and is found in foods such as meat and fish. Creatine is also widely used as a nutritional supplement, especially among athletes and fitness trainers, because it may improve performance in short, intense physical activity, such as sprints or weight lifting. The creatine helps to increase the stock of phosphocreatine in the muscles, which is a fast and efficient source of energy for muscular activity. There are studies showing that creatine can also help increase muscle volume and improve recovery after training. It is important to note that creatine consumption should be done in the recommended amount and under the advice of an expert, as it has several potential side effects.
When will we consume the creatine powder?
When it comes to the consumption of creatine powder, the recommended dosage remains fairly constant and does not change significantly between beginner, advanced or professional exercisers. The most common calculation is based on body weight. Here are the general recommendations:
- Loading phase (optional): For those who want to achieve high levels of creatine in the muscles quickly, there is a “loading” method. During the first week, consume 20 grams per day, divided into 4 portions of 5 grams each.
- Maintenance: after the loading phase, or for those who choose to give it up, the common dose is about 3-5 grams per day, regardless of the level of training.
I gave three examples here:
- Beginner exerciser: even for a beginner, whose weight is let’s say 70 kg, it is recommended to consume 3-5 grams of creatine per day. There is no need to consume more in the first stages of training.
- Advanced exerciser: An exerciser who has already passed the beginning stages and weighs, for example, 80 kg, will also continue to consume 3-5 grams of creatine per day. The dose does not increase according to the accumulation of experience or the level of training.
- Professional athlete: Even a professional level athlete, with a body weight of 90 kg, will consume the same range of 3-5 grams per day. This dose is considered effective even for high level athletes.
It is also important to note that prolonged and uncontrolled consumption of creatine may cause side effects among certain groups, so a professional should be consulted before starting use.
How much creatine powder should I take? (Calculating the amount of creatine powder)
As you must have noticed, the creatine powder is constant and will vary between 3-5 g for daily consumption, the creatine powder can be mixed with protein powder after training in the gym.
Note: There are pre-workout powders that already contain creatine (the better quality powders, most of which will also cost a little more money)
Training program for ages 18-30
– Weight 45-60 kg: focus on strength training and hypertrophy, 3-4 times a week. Suitable for building muscle mass.
– Weight 61-80 kg: a combination of strength and endurance training, 4-5 times a week.
– Weight 81-100 kg: focus on strength and endurance training, with an emphasis on cardio training, 4-5 times a week.
– Weight 101-140 kg: focus on cardio training and weight management, 5-6 times a week.
Training program for ages 31-40
– Weight 45-60 kg: a combination of strength and flexibility training, 3-4 times a week.
– Weight 61-80 kg: a combination of strength training, endurance and cardio activity, 4 times a week.
– Weight 81-100 kg: strength training and cardio, with an emphasis on endurance, 4-5 times a week.
– Weight 101-140 kg: emphasis on cardio and weight management, 5 times a week.
Training program for ages 41-50
– Weight 45-60 kg: strength training with an emphasis on flexibility and balance, 3 times a week.
– Weight 61-80 kg: a combination of strength training, cardio and endurance activities, 3-4 times a week.
– Weight 81-100 kg: strength and endurance training with an emphasis on cardio, 4 times a week.
– Weight 101-140 kg: emphasis on cardio and weight management, 4-5 times a week.
General notes for training programs
– Warming up: It is important to warm up for 5-10 minutes before each workout.
– Stretching: It is recommended to finish each workout with stretching to prevent injuries.
– Customization: it is important to adapt the training to personal ability and not to overexert yourself.
These programs are only general recommendations and you should consult a professional fitness trainer before starting a new exercise program, especially if there are medical complications or physical limitations.