If going to the gym isn’t giving you the results you expected and you start losing hope, don’t give up — it’s too soon. Losing weight, maintaining good nutrition, and doing the right exercises may initially be more complex than it seems, but over time you’ll adapt until it becomes part of your daily routine. Here are some tips that will be very useful and guide you toward your goal; maybe you’ll find one or two things you didn’t know.
1. Schedule your meals: This means it’s better to prepare tomorrow’s meals today. Why? This way you avoid eating just anything in a rush because, well, unexpected events happen.
2. Fitness doesn’t mean eating less: Eating less only harms you; it doesn’t help good gym performance and harms your metabolism as it will have less energy. We can’t 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 suits your needs because not everyone is 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 can enjoy your food more.
4. Time to build muscle: Muscle building involves several processes. First, consuming complete proteins is important. It’s recommended to train with weights two to four times a week, depending on your current endurance and available time. Finally, rest — believe it or not — is very important because 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 talking about miracle products.
6. Weights: When you face them, start with a standard weight. Between the second and third set, increase the weight by 30 to 40% if conditions are right. Try it for 20 seconds; if you can’t, it’s still too soon. Don’t force yourself; overexertion doesn’t make sense.
7. Cardio: During muscle building, cardio exercises aren’t highly recommended. Just jog a few days a week for 20 minutes.
8. Supplements: Creatine and caffeine are known to work, but 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 stage since this is quite demanding on the body. Interval training improves aerobic capacity; you’ll sweat and burn many calories.
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, everything will go wrong. Pushing too hard can cause collapse.
11. A little effort: Endurance is a matter of effort, as much as possible. Muscle exhaustion is necessary: push-ups, sit-ups, squats—all are useful for conditioning muscles that will become noticeably stronger.
12. Beat fatigue: To fight fatigue, hydration is essential as it improves muscle synthesis. Also, eat something with a 3:1 or 4:1 carbohydrate-to-protein ratio, though 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, follow it carefully, don’t get distracted or deviate, make sure to rest properly, and track your progress.
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