I am a beginner in the gym. What is the important advice from you, knowing that I do not have enough experience? What are the most important foods to focus on? What are the best vitamins?
What is your age, height, weight and gender? Do you have any previous athletic experience?
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Also, what are your goals? Lose weight, gain muscle, general health, etc.
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As others have said more info about you is needed.
Aside from that I would say just get there. Start to develop good habits with training and food.
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Lift consistently and progressively, be consistent with your eating (Keep it clean and get at least 1 gram per pound of bodyweight).
Regardless of who you are or what your goals are, that will help you.
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You’ll make faster progress with help from a personal trainer or knowledgable friend. Having someone correct your technique immediately and show you the purpose of each exercise is a game-changer for a beginner.
If fat loss is the goal, there are a number of approaches you can take. But a simple one for beginners would be to focus on eating foods that will make you feel full on fewer calories. This is called volumization.
So emphasize lean meats, fruit and vegetables, eggs, lower fat dairy like cottage cheese and Greek yogurt, soups and stews, beans and legumes. Swap high calorie condiments for hot sauces, mustard, salsa, and other flavorful (but lower cal) additions.
And then be judicious about (or steer away from) things that are high calorie but don’t fill you up as much: nuts, cheeses, breads, cereals, desserts, fast food, etc.
If there are foods that you can’t resist and can’t stop eating, simply don’t bring them home. Stop purchasing things that make you fat.
If you’re trying to gain weight then you’ll need a different approach.
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For starters just show up consistently. Period.
Least processed. Try to get protein from meats and eggs etc. Fats are not bad from healthy sources and don’t overeat carbs.
None. If you follow the above you shouldn’t need vitamins. However if you want some of the top supps it would Vit D, creatine, and fish oil for omegas.
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Don’t read into things too much. There’s so much information out there, especially on TikTok and Instagram reels…somebody will tell you it’s bad to squat knees over toe, another person will say the exact opposite. Experiment what feels best for you, and don’t be afraid to fail/try new things. And getting that “feel” of what is best for you will happen with time.
Focus on whole foods, regardless of whether you’re bulking or cutting. Your body has better access to the nutrients in whole foods compared to any nutrients that might be in more processed foods.
For vitamins, I’d recommend vitamin d. Especially if you have an office desk job or live in somewhere cold during the winter. I megadose vitamin D in the winter since I’m in Wisconsin. I also take a vitamin B12 complex, it helps regulate my energy levels throughout the day. I also take magnesium glycinate before bed; it helps with muscle relaxation and recovery.
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*on that first paragraph…stick to the basics to start out with. Don’t overcomplicate things. Yes you wanna try new things and experiment but don’t get too caught up in it
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