everyone is a beginner at something one point in life. clubX wants to give the fitness beginners some eXcellent eXercise advice so you will feel more comfortable in the gym, and learn to achieve eXtraordinary results.
control your eXercises
the key to eXercise eXcellence is to isolate each muscle group and strategically work them through various eXercises, angles, and techniques. the better you can contract each muscle group correctly during a lift, the more your muscles will grow.
more weight can wait….in the grand scheme of things, how much you can lift matters very little. what’s important is learning how to squeeze your muscles to move the weight rather than using your hips to thrust the weight up.
eXecute compound eXercises
to get the best results for muscle growth and eXcess fat loss, it’s best to start with compound lifts like; squats, bench press, shoulder press, bent-over row, deadlifts, pull-ups, and lunges. these lifts require you to use multiple muscle groups at the same time. eXecuting these eXercises will allow you to lift more weight, work more muscles, and increase your metabolic rate much more than if you focus on isolation movements, such as triceps eXtensions.
as a fitness beginner select eXercises that require you to use at least half your body to perform them. you can add isolation eXercises later on, but start with movements that give you the most ‘bang for your buck.’
how your spine is set during your lifts can have a huge impact on your body and the amount of weight you’re able to use. unless you’re a pro powerlifter or are being coached in a specific way, it’s best to keep your lower back slightly arched, your chest up, and your head and neck in a neutral position, no matter which eXercise. don’t forget to contract your abs to maintain proper posture.
the best way to get the most out of your eXercise sessions is to lift with a strong contraction—or squeeze—at the top of every movement. this isometric element makes a big difference for your eXercise results.
whether you’re doing biceps curls, triceps press-downs, glute bridges, or leg eXtensions, squeezing as hard as you can at the top of the lift will help you build muscle. you don’t need to squeeze for more than a second or two, but challenging those muscle groups to the maX will pay big dividends.
learn from your mistakes
nobody starts out as an eXpert. you’re just starting, so remember that you are going to make mistakes. however, the trick is to pay attention to these mistakes and learn from them.
think about your body and how it responds to your lifts, your diet, and even your attitude. the better you understand yourself, the more you can tailor your eXercise program to your own individual needs.
still not sure? seek help from one of our eXpert fitness coaches / personal trainers. it is much safer to learn eXactly how to eXecute each eXercise, plus they will keep you motivated. hit em’ up on the fitness floor or in the reception area or speak directly with cary, chief solutionist @clubX.
we welcome you to eXplore clubX – where fit happens!
call us: 305.667.3539
write us: info@clubXmiami.com