7 tips for beginner athletes

Fitness and bodybuildingMotivation

All young athletes are ambitious, but they need guidance. These seven tips should become part of your personality, and then your dreams will come true.

It's hard being a young athlete - you have to listen to millions of pieces of advice every day, many of which contradict each other. We will help you: adhere to the seven rules that will be discussed in this material, and you will win universal respect, which is caused by an athletic physique and unprecedented fortitude. Follow the advice of people who have already walked this difficult path, and do not repeat the mistakes of others.

Don't become fat

Excess weight is the first danger that awaits you on the thorny path, because there are many ways to gain unnecessary calories. Let's list the main mistakes in preparing a diet, and if this story touches a nerve in you, then we are talking about you, too. But the path to healing begins with acknowledging the problem, right?

Stop eating rubbish, don’t buy buns and pies, give up fast food

Stop eating all sorts of crap, give up refined cereals for breakfast, don’t buy buns and pies during breaks at college, don’t be tempted by fast food during your weekly (or daily) trips to McDonald’s with your friends.

Never skip breakfast. You've probably heard about intermittent fasting and read fifty articles on this topic that have completely confused you. So, a young guy doesn’t need periodic fasting. You should have three full meals with lunch and an afternoon snack in between. And if your diet is dominated by high-protein foods with low or moderate fat and carbohydrates, you will be slim and fit.

Try to eat natural foods that have high nutritional value. Your friends may think that you are crazy and don’t want to be “like everyone else,” but don’t you care? Being “like everyone else” sucks; representatives of the gray masses never become champions.

Equipment

Buy athletic shoes at the end of the day, when your feet are at their largest size.
You don't need to break in your running shoes, they should fit perfectly from the very first moment.
Write down the date you purchased the boots, and then carefully monitor their mileage.
Choose gear based on quality and necessity, not appearance.
Try out sportswear and equipment before you buy them.
Moisture-resistant clothing is a must when fighting sweat.
Never wear two sports bras, find a company that can offer you a model in your size.
Wash your sports bra by hand on days off from sports.
Buy several items you like at a time to replace them as soon as they wear out.
Check your equipment periodically for safety and effectiveness.
Invest in an expensive rug, it's worth it.

Keep your word

Learn this rule from a young age and never break it. I have worked with hundreds of athletes and their parents for over ten years and have seen too many empty promises and all sorts of gimmicks. And I also saw famous athletes who did not know how to keep their word, although the eyes of thousands and thousands of people were turned to them.

Shame and disgrace! You won't find an honest man during the day. If you promised to do something, die, but do it. If you give your word, don’t look for excuses, but look for opportunities to keep it.

Sports nutrition for beginners

Before we dive into all the supplements in detail, it is important to note some sports nutrition tips. You shouldn't compare yourself to professional athletes. The cabinets of some of them are filled to capacity with various additives that differ from each other in their effects. They use so much sports nutrition because their bodies have already achieved maximum results, and it will be impossible to surpass it with just simple food. Sports nutrition for a beginner should only serve as a support, and you should not focus on it.

Leave all your strength in the gym

It's a matter of honesty. Honesty towards yourself. When you admire your reflection in the mirror after a workout, simply ask yourself: “Did I train to the best of my ability?”

Learn to tolerate pain and train despite the pain

This is the whole essence of the training process. You fight with yourself, push yourself to the limit and cross the threshold of inhuman fatigue. You learn to tolerate pain and train despite the pain. Update your records and always train so that you are at least 1% better than the results of the previous training session.

Yoga

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Yoga should never cause pain.
The main object of your attention should be deep and even inhalations and exhalations.
Your soft, focused gaze is also important: it will allow you to relax and help you cope with difficult poses.
When performing standing poses, remember to relax your toes.
You can borrow a mat for your first lesson, but you will need to purchase your own first.
Bring a towel with you to wipe off sweat.
Always wear special pants to help absorb more sweat.
There is no shame in saying that an instructor's actions are causing you pain or discomfort.
Do chaturanga push-ups to work your triceps.
Choose faster types of yoga to burn more calories.

The road to nowhere is paved with excuses

A true athlete will always be able to find an excuse why he doesn't train more than twice a week, and why he neglects to eat a nutritious breakfast but regularly indulges in lousy hot dogs.

Seriously? Do you really only work out twice a week, and the other five days are scheduled minute by minute? Athletes who look for excuses for their laziness simply give the green light to failure and defeat. Are you sure you want to succeed? Then you have to be completely honest with yourself.

Stop looking for excuses, take responsibility for all your actions. Learn this rule today, and it will not only give you strength in your youth, but will also help you throughout your life. Just always adhere to the principle “excuses have no place here.”

Cardio Tips

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Always force yourself to study five minutes longer than you wanted.
Try to burn more calories on the elliptical trainer.
Intervals aren't just a term for running, they burn fat faster, improve your endurance, and increase your speed.
High-intensity interval training (HIIT) burns tons of calories in a short period of time.
Use different machines during the same session to target different muscle groups and add variety to your workout.
Combine cardio and strength training to improve your metabolism.

If something goes wrong, don't give up

You will hit walls, you will encounter obstacles, circumstances will throw you back and knock you down, but it is in these moments that the qualities of true champions are revealed. Sometimes athletes would come into my gym with a plaster cast on their arm or leg. They said it would take 4 to 6 weeks to recover, and during this period they were unlikely to be able to exercise.

"Hell no!" — I objected, and immediately dragged the guy into the hall. If a shoulder or forearm was injured, he would perform exercises with his good arm, and then put on the straps and begin sprinting with weights. You can always train, you just need to gather your willpower and find a way to destroy the obstacles in your path. Only with the right attitude towards business will you achieve good results.

You can always train, you just need to muster the will

You have nothing to lose if you take a step towards challenges and give it your all. And you can walk with your head held high, knowing that you did your best to achieve your cherished goal.

Power training

Do a little cardio to prepare for the strength training.
Correct execution is more important than the number of repetitions.
To see results as quickly as possible, do at least three strength training sessions per week.
Save time and burn more calories by doing "super sets"—working opposite muscle groups and quickly moving from one exercise to the next.
Don't just train with regular dumbbells, explore the equipment available and diversify the process.
Bodyweight exercises allow you to burn more calories than regular dumbbell exercises.
Make your workouts more effective by adding instability: practice while standing on one leg or on a special ball.
Multi-purpose workout! Don't waste time just working one muscle group when you could be working another at the same time.
Vary the speed of your exercises so your muscles don't get used to the same speed.
Have two or three different sizes of dumbbells on hand for different muscle groups.
Add more weight as you progress. Your muscles should become tense and tired.
Don't forget about balance: always give equal amounts of attention to different muscle groups.
Treadmills aren't just for running; by keeping the speed to a minimum, you can do strength training on them.
Don't forget to rest!

You must be hungry for victories

In the training room, fight a guy who is "half a wheel" ahead of you. Follow the same strategy in everything - in training, in school and in life in general. Mediocrity does not achieve success either in sports or in professional activities. When you train, you must work as hard as you can so that everyone around you is forced to reach the height you set.

Do the same at work - do not limit yourself to performing the duties prescribed in the “job description”. Feel free to go forward and take initiative, because it is this quality that distinguishes winners from complete losers.

Damage restoration and prevention

Don't stretch before your cardio workout; it's best to do it after.
If you don't have time, you can stretch in the shower after your workout.
Soreness is muscle pain that you begin to feel a day or two after training. It can be distinguished from injury due to the fact that it is symmetrical.
Massage overworked muscles yourself.
Find out when to use heat and when to use cold.
To avoid common running injuries, work your glutes, calves, and abs.
To avoid shin injuries, raise the incline of the treadmill by one or two percent.
To avoid plantar fasciitis, do leg stretches while sitting.
Remember the importance of rest!

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Don't be afraid to fail

This danger awaits many young athletes. Because of the fear of failure, they set very modest goals for themselves, believing that they are not created for big victories.

This doesn't suit you. First of all, tell yourself that you must achieve special, fantastic results. This challenge will force you to take your training intensity to new heights. You'll approach every rep, every set, every workout, and every meal with dual motivation that will propel you toward your goal and keep you on track. And without big goals, you will very soon wither and run into an invisible wall.

When playing sports, don’t just think that this workout will make you physically stronger, pump up your pectoral muscles, biceps, and so on. When training in our gym, we constantly repeat that we are fighting for life itself. Every workout makes us better and stronger in every way: physically, mentally, spiritually.

Each training session should take you out of your “comfort zone” and throw you into the stormy sea, so that you learn to overcome obstacles and win not because of, but in spite of the circumstances. Perform small feats every day, and you will understand that your capabilities go beyond the boundaries outlined at the beginning of the path.

With each workout, you not only improve your athletic performance by 1%, but also become stronger in spirit. Perhaps you are at a loss and asking yourself how you can even cope with all this? Well, let me rephrase my own words and remind you once again that it will be difficult: in fact, your “comfort zone” should be daily challenges and voluntary overcoming difficulties.

For example, set a goal to carry the weight 500 meters instead of 250, and perform 20 push-ups every time you lower the weight to the ground. For example, when you're done with exhausting squats, lighten the weight and do another 20 relentless reps. Run a suicide sprint, add a competitive race against an opponent, and let the loser run another grueling 100-meter race, and as they say, the winners are not judged!

Someday you will feel that playing sports is not only an increase in strength, but also the development of willpower and fortitude. From now on, your training sessions will be much more productive, and this will help you achieve success in sports and in life.

To be a successful athlete, you need to be an all-around tough guy. This goes beyond the gym and competition area, because first of all you have to develop the right psychological attitude: set a goal for yourself, and don’t let anything or anyone get in your way.

The powers that be think big, set big goals and make every effort to achieve them. Ultimately, it’s up to you what place you can take in this world.

Gym

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To avoid getting sick, wipe down equipment and equipment before using them.
Don't trust the built-in sensors in the exercise machines; use your own equipment to calculate your heart rate, calories and other indicators.
Since group class descriptions are not always clear, please review the first class before joining.
Try different instructors to find the one that motivates you best.
If possible, sign up for a class in advance to save time later.
Arrive at least five minutes early to class to select a seat, speak with the instructor, and prepare for the exercises.
Whether you're new to the gym or a seasoned gym goer, remember that everyone can benefit from working with a professional instructor.
Learn to tie your shoelaces carefully so they don't come undone during class.
If possible, wear your workout clothes underneath your regular clothes throughout the day.