GRIPAD ® Blog

Beginner Bodybuilding Workout: Some Important Do’s and Don’ts

If you are a beginner hoping to challenge yourself and transform your body with a bodybuilding program, check out these 6 training and nutrition tips to stay safe and maximize your fitness routine.

1. Do Make a Plan
   Too many beginners head to the gym, jerk some weights around and think they will walk out ripped. Instead, they often leave injured or frustrated because they didn’t have a plan. Create a structured plan before you even set foot in the gym. Do research for your body type, age, sex, and fitness goals, write your plan down and follow it for every workout.
2. Don’t Ignore Form
   Doing 100 poor reps is less effective than doing 10 perfect ones, so concentrate on your form every time you lift.
3. Do Be Patient
   Results are not seen overnight, and changing your body takes time. Focus on one muscle group per workout so the microscopic tears you cause while lifting have time to repair. These small tears are actually how muscles grow and strengthen, but you have to give the process time. For example, focus on your chest and back one day, and move on to your legs the next day. This rotation gives your muscles time to recover between workouts.
4. Don’t Overestimate Your Abilities
   Everyone has to start somewhere, and you should not be ashamed if your starting point is the 10-pound dumbbells. Nothing says “newbie” more than a guy who has terrible form because he is trying to lift too much weight. Overestimating your abilities is also a recipe for injuries that can keep you out of the weight room for weeks. Always push yourself, but never too far.
5. Do Warm Up
   Many bodybuilders make the mistake of grabbing weights without warming up first. Stretching is the most important component of any workout, and the more flexible you are, the more you can lift. Stretching also reduces your chances of injury.
6. Do Pack the Essential Gear
   Don’t hit the weight room without GRIPAD gym gloves, a bottle of water, a pair of shoes with decent traction and breathable, moisture-wicking clothing. This gear will help you have the best workout possible.

Image By: JLM Photography.

Healthy Workout Gone Bad: 5 Ways to Get Hurt at the Gym

Learn how to keep injuries at bay while working out.

While working out in the gym can help you get in better shape, doing the wrong things can inevitably lead to unwanted injuries. Since no one wants to get hurt while trying to tone their thighs, flatten their belly or build muscle, you need to know the most common ways you can injure yourself so that you can effectively prevent making these mistakes. So, what are the easiest ways to turn your healthy workout into a disaster? Here are some of them:

1. Skipping your warm up. It may be tempting to skip the warm up part of your routine and dive head-on into your workout, especially when you’re pressed for time. Well, to tell you the truth, you are putting yourself in harm’s way if you choose to do this. Keep in mind that warm up exercises are there for a reason. They work by preparing your mind and body for the task ahead and by improving the elasticity of your muscles to prevent injuries. This is what a healthy workout is all about.
2. Not using the proper form. Using bad form not only compromises your workout, it also puts you at a greater risk for injury.  So, whether you are doing cardio workouts or weight training exercises, you need to use the proper form at all times. When lifting weights, keep your back straight when bending at the hips, don’t lock the joints or bend your knees excessively, and keep your head and neck as still as possible. Also, consider using proper fitness gloves since they provide additional comfort as you perform these muscle building exercises.
3. Going past your limit. To get the most benefits from a healthy workout, you need to know your limits. Don’t try to make up for lost time by overexerting yourself. This won’t do you any good and may cause harmful strain to muscles and tendons that can lead to pulls, tears, or snaps, not to mention dehydration and nutrient deficiencies.
4. Lifting excessively heavy weights. This can increase your risk of straining your muscles and/or injuring your back, shoulders and knees. Weight training is not a sprint, but rather a marathon.  You need to work your way up to heavier weights in a gradual manner to build true strength and endurance.
5. Doing the same routine. Doing the same exercises over and over again can lead to overuse injury so consider varying your workout. Try to modify your moves, or work only certain muscle on alternate days, or revamp your total workout routine. Not only will it prevent boredom, but also prevent overuse injuries.

Image By: Fort Rucker

Weight Lifting Tips For Beginners

If you’re just starting to work out for the first time, congratulations! You’re taking the first steps down a path to a stronger body, better health, and a higher quality of life. As you start making regular appearances at the gym or on your running route, trainers, workout enthusiasts and well-wishers will probably provide you with plenty of advice and weight lifting tips. As this happens, keep an open mind, separate hype from common sense, and discriminate based on what works for you. Remember, while the best weight lifting tips apply to almost everyone, our bodies are still unique. Some weightlifting tips work well for some and not as well for others. With that in mind, consider the following.

Weight Lifting Tips:

1. Protect your knees, shoulders, and back. Don’t overstrain these areas, and immediately stop any move that causes pain, pinching or tingling. One avoidable injury can undo months of progress, so be bold, but smart.
2. Enjoy the process. How do you feel at the end of your workout? If you’re like most of us, the answer is fantastic. No matter how tough the middle may be, stay strong through to the end and enjoy the feeling of well-being and accomplishment that comes from pushing yourself to your limits. There’s no better long term motivator.
3. Choose the right gear. Comfortable clothes, well designed shoes, and proper hand protection can mean the difference between great and mediocre results. It can also mean the difference between a fun, sustainable workout routine and an unpleasant chore. Everything, including your hand protection, should be durable, breathable and moisture-wicking.
4. Surround yourself with support. If you feel sensitive to criticism, work out privately for a while to protect yourself while you build a strong foundation. Otherwise, choose workout partners who build you up, and make sure you give them back the same level of energy and encouragement.

Get Started: Workout Tips For Beginners

No matter who you are, how old you are, how busy you are, or how much you weigh or don’t weigh, the decision to exercise is always positive and healthy. Always. If you have a specific health concern like high blood pressure, you’ll need to consult with a doctor before you begin a workout plan, but for most of us, the act of getting up from the couch and off to the park or gym can only lead to good things.

So if you’re taking control of your health and starting an exercise plan, good for you! You’re making an excellent move for yourself and those who care about you. Here are a few tips to keep in mind as you tackle the fun and fulfilling challenges that lie ahead.

Tips for Exercise Beginners

1. Set goals, but keep them realistic.Even without clear goals, exercise is fun and it feels great. So don’t feel obligated to turn your exercise plans into a pass-fail endeavor. But if you do, make sure your goals are balanced. They should provide the challenge you need to stay motivated while still being attainable. If you’d like, get goal setting help from a professional coach or trainer.
2. Be steady.

   When it comes to a healthy relationship with exercise, steadiness wins the race. Don’t burn yourself out by overreaching then then stop due to boredom or discouragement. Pace yourself.

3. Get support.

   Find a gym with an atmosphere you like, and surround yourself with supportive workout companions. And remember, the only thing that feels better than receiving support and encouragement is giving it.

4. Make things easy.

   Schedule your workout for the time of day that best fits your schedule. Don’t force yourself to head to the gym on your lunch break when it’s easier to go at night.

5. Pay attention to your lifestyle.

   Working out is easier and more fun if the rest of your lifestyle is built on healthy foundations. Try to eat well, drink plenty of water, and get at least six hours of sleep every night.

Beginner’s Guide to Building Your Core and Six-Pack

When it comes to getting six-pack abs, doing the right abdominal exercises is important. You can spend hours doing needless sit-ups that aren’t really going to have all that much benefit and completely waste your time. Taking the time to choose smart exercises will save you not only time in the gym, but a great deal of frustration as well.

Do not neglect abdominal exercises – it is easy to leave them until the end of your workout and rush through a couple of sets of sit-ups. Your abs are just as important as any other muscle group and needs to have a specific slot in your training routine just like any other part if you want full development and those sought after six-pack abs.

People who do hundreds of sit-ups every day are just over training and will not benefit from a fully developed set of abs. The standard sit-up tends to focus on your upper abs. For full development and a chance to get six-pack abs, you need to work the abdominal muscles from all angles, upper, lower and obliques (sides).

If your diet is wrong and you are holding excess body fat, you will have more of a problem developing a six-pack. Generally, you will not see your abs if your body fat percentage is over or around 12%. The secret to getting your six-pack is to shed that excess fat around your waist and then your abdominal muscles will be allowed to shine through.

Ab training dose not need to be difficult. An exercise ball can be highly beneficial to your abdominal workout and training on an exercise ball will allow you to have a greater stretch. There are hundreds of different core exercises to choose from, and after you’ve selected the ones that work for you, and fit them into your routine 2-3 times a week, you will be brandishing six pack abs in no time.

Choosing a Gym or Workout Venue that Fits Your Style

Starting a workout routine can involve a high level of commitment, especially if you aren’t used to working out regularly, you have a busy schedule, or if you aren’t sure you’re going to like it (you will!). A change in routine can be a challenge no matter what. So make it easy on yourself. Lay the groundwork for an enjoyable experience that you’ll want to repeat again and again.

To make your new workout experience as pleasant as possible, you’ll want to choose the right time of day, and you’ll want to make sure you have all the functional and stylish gear you need. (Don’t forget your yoga pants, properly fitted mouth guard, or flexible rock climbing shoes. And if you’re lifting weights, you’ll need your Gripads!)

Once you have your gear, you’ll need to choose the right venue. A welcoming venue can lead to the overall positivity and good memories that can keep you coming back. On the other hand, an unpleasant establishment or a gym that poorly matches your personality can be an easy de-motivator.

Here are few steps to finding the gym or workout center that works for you.

1. Align your gym requirements with your workout goals. Do you want to build skill in a certain area or gain rapid muscle mass? Do you want to improve your racquetball swing or build your cycling endurance? Find the gym with the best instructors or trainers in your town.
2. Then clarify your other requirements. Do you want a gym that’s clean and quiet or busy and social? Do you want a huge array of workout options, or will just a few suffice?
3. Finally, visit a few venues before you commit to a long term membership.

Weight Lifting: Some General Tips for Beginners

Every day, thousands of people all over the country head to the gym or hit the sidewalk in search of way to shape up, gain strength, and reap the much touted health benefits that come with exercise. But if you’re new to the workout world and you want to make weight lifting part of your routine, where do you begin? Is it possible to do too much too fast? Can you do it yourself, or do you need a personal trainer? Here are some general guidelines that can help you get started on a long term path to proper weight training and general fitness.

1. First, you don’t necessarily need a personal trainer. But if you can afford one, a trainer can help you clarify your goals and provide you with motivation and step-by-step directions to help you achieve them. Without a trainer, you can still get fit and feel great, but you’ll need some discipline and self-direction. 2. According to the American College of Sports Medicine, weight training workouts should not be longer than an hour at a time, and should involve a minimum of eight different movements. Make sure your movements use as many muscle groups as possible to gain the maximum benefit from each movement. 3. Maintain a regular breathing rate and lift in a calm, controlled manner. Older trainees should not try to move beyond a comfortable range of motion. 4. When deciding how much weight to lift, choose the amount that will generate fatigue after 8-12 repetitions. Finish your workout in about an hour and try to repeat this at least twice a week. This will maximize your strength gains without diminishing your motivation. Lift with a partner to gain feedback, assistance, and encouragement