| In this section, I am going to be talking about the basics
of what you should believe, do, possess and/or invest in to
make the transformation of your body a success whilst maintaining
safety and good health. |
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| MOTIVATION: This is the starting point of anything
we do in life. Just making that decision to change your body
for the better was hard enough but actually joining a gym can
seem almost an impossibility. Motivation can come from many
places. Sometimes it is through family or friends. Sometimes
it can be a genuine commitment through a workout partner who
shares your interests. It can even come from a picture torn
out of a magazine with the thought that 'One day, I am going
to look like that'. But the best form of motivation, I have
found, is having confidence in yourself. If you believe you
can and have confidence in your abilities, then that is all
you need to get on track. Anything else is just a distraction. |
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| COMMITMENT: Getting through that first week of working
out is the toughest but if it is truly what you want, then you
can do it. Believe in your ability and your potential. Change
doesn't occur over night. It takes time. If you can commit 30
days to eating right and training, then you will see your body
change for the better. Once that happens, you will never look
back. Training will become part of your life and you will feel
and look better for it but the commitment has to come from you. |
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| REALISTIC GOALS: So you want to be the next Mr. Universe
in four weeks from now? It's not going to happen. Take an honest
look at your body and decide how you want to change the way
you look. Do you have the motivation and commitment to make
that change a reality? Set a goal for yourself which you are
comfortable with and take that first step. Do not rely on others
to set your goals or push you along to meet them. Success is
so much sweeter when you can look back and say, 'I did that'.
It also makes the next goal for yourself that much closer. |
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| STRIPPING DOWN TO THE BASICS: |
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SHIRTS: A T-shirt ... sounds simple doesn't it. Then
why do I see people sweating like they have stepped out of a
sauna and yet they haven't even begun their workout. The reason
is because they purchased the nylon/rayon/lycra/spandex/gortex
designer T-shirt with the reflective arm-banding. All you need
is a simple, white, 100% cotton T-shirt. Make sure that it fits
correctly and doesn't restrict your movement. |
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SHORTS: Shorts should be lose fitting in the seat and
legs but comfortable in the waist. Again, 100% cotton or as
close as possible is your best buy. Avoid shorts with pockets
so that you won't be tempted to put things in which may interfere
with your workout. |
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UNDERWEAR: Unless you are planning on wearing extra
long shorts, please wear underwear underneath your shorts in
the gym so that nothing pops out unexpectedly when you are using
the squat rack or performing lunges. For breathability and moisture
control, cotton is best. |
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SOCKS: Look for cotton socks with extra thickness in
the heel and toe areas for added comfort. |
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SHOES: Shoes should be flexible but provide much needed
stability for your routines. Look for a low heeled shoe so that
your balance is not compromised. Avoid purchasing shoes which
do not have adequate ventilation. Use odour controlling insoles
on a monthly basis to protect your investment and your feet. |
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WATER BOTTLE: Always carry and use a water bottle.
It is extremely important that you keep your body hydrated at
all times during your workouts. Purchase a bottle which is easy
to open, close, use and clean. Remember that your hands are
in contact with apparatus which thousands of sweaty people have
used so the last thing you want to be doing is fumbling around
with the top on your water bottle and sticking it in your mouth. |
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SUPPLEMENT BOTTLE: Get into the habit of keeping a
bottle for your protein / meal replacement supplement with your
gym bag. Choose a wide mouth bottle for easy filling and one
with a screw-top so that you can be assured of a tight seal
for carrying and mixing purposes. |
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TOWEL: Keep a small, cotton towel with you on the gym
floor to wipe your hands and/or apparatus surfaces down. A larger,
secondary towel for showering should be kept in your gym bag
although most gyms will supply some towels for this. |
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GYM BAG: Purchase a medium-sized gym bag with at least
two separate compartments. These will be used for your dry/new
clothing and your wet/used clothing. Always remember to remove
your wet/used clothing from your gym bag immediately after returning
from the gym. Allow the bag to air-out on a regular basis. Don't
forget to air out your shoes too. |
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BAND-AIDS: Keep a box of band-aids in your gym bag
for the inevitable blister which you are going to get on the
palm of your hand. |
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SOAP / SHAMPOO / DEODORANT: If you are going to go
through all this hard work to build yourself up to look good,
then you might as well smell good too. With the increased levels
of protein in your diet, you will notice that your hair will
grow at a quicker rate and that you may experience some acne,
even if you think you have outgrown the acne phase. Your body
is working harder and so is secreting more fluids and toxins
which need to be cleansed away on a regular basis. Make sure
you shower after every workout. |
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WARM-UP: Always take the time to warm up the muscles
of your body before you begin your workout routine. Spend this
time stretching, cycling and/or running. |
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LIFTING GLOVES: If you are a beginner, then you don't
need to be concerned about purchasing a pair of lifting gloves.
It is more important that you feel the steel of the bar in your
hands and that you slowly toughen-up the skin of your hands.
When you start lifting and pressing heavier weights, where you
will require added padding, that is the time to invest in a
good pair of gloves. Look for gloves with extra padding across
the upper palm and base of the thumb. Make sure that they fit
correctly, are easy to adjust and are easy to put on and take
off. Remember that golfing gloves and baseball gloves are NOT
lifting gloves. |
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LIFTING BELT: Although a lifting belt is more associated
with the hard-core pro-bodybuilder, it can add an extra bit
of safety even for the novice bodybuilder. Correct fit and placement
are the keys to using a lifting belt. It should be easy to put
on and adjust and supply the necessary support to your lower
back whilst not restricting movement. The two styles are a velcro
closure belt for quick on/off adjustment and the original, buckle
style. Lifting belts are often seen being used by individuals
performing deadlifts but can also be used during other exercises
such as curls. |
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SPOTTERS: Gyms are purpose built facilities to help
you improve your health and physique. But they can also be a
dangerous place if you don't know what you are doing. This is
where the role of the spotter comes into play. A spotter is
1 or 2 other gym members whom you have asked to assist you if
you get into difficulty in performing such exercises as the
bench press or squats. They are there to help support the weight
and allow you to regain control. Make full use of spotters and
stay safe. |
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QUESTIONS: Always ask questions and learn how to use
the various apparatus so that you can utilise them to achieve
your goals. Speak with as many members as you can to exchange
ideas and tips and to form friendships. Just an important note
on gym etiquette: Please don't lean over a guy in the middle
of his set and ask him how many of these weight thingies he
can lift. Although people are helpful and friendly in the gym,
they do have set routines which they do not like interrupted,
so please watch and wait for them to complete their set before
you strike-up a conversation. They will respect you for that
... rather than wrapping the bar around your neck, lol. |
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CELL PHONES: Do not take them into the gym. 'Nough
said. |
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FIRST AID with R.I.C.E.:
- Rest: Reduce or stop using the injured area for
48 hours.
- Ice: Apply a cold pack, ice bag, or a plastic bag
filled with crushed ice on the injured area for 20 minutes
at a time, 4 to 8 times per day.
- Compression: Compression of an injured ankle, knee,
or wrist may help reduce swelling. Use elastic wraps, special
boots, air casts or splints.
- Elevation: Keep the injured area elevated above
the level of the heart, if possible.
Severe injuries such as obvious fractures and dislocated
joints, or if there is prolonged swelling and/or prolonged
or severe pain, require professional medical care.
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