Most people train their abdominals in the pursuit of getting a good looking stomach, and in doing so they neglect training their lower back. However both should be trained equally to develop a strong balanced core, which could also prevent lower back problems in the future. The lower back is a very important area and it should be trained just as often as you train your abdominals.
Perform Compound Exercises
Focus more on compound exercises and less on isolation exercises. Compound exercises is where you should focus most of your efforts as they will result in the best gains in strength and muscle development. Compound exercises target multiple muscles including the larger muscle groups which is what you should be focusing on, especially if you’re a beginner.
Warming up before your workout will increase blood circulation which will allow you to perform better during your workout, and of course it will reduce the chance of injury during your workout. If you’re about to undertake a weight training workout you are better off performing a few sets with light weights which targets the muscles that you will be training in your main workout, rather than performing just cardiovascular exercises.
Protein after workout
Immediately after your workout your muscles are craving nutrients especially protein. One of the quickest ways of getting protein into those muscles is consuming protein in liquid form. Protein shakes have a high level of protein which is quickly absorbed by the body making it an ideal after workout supplement. If you don’t have a protein supplement then a glass of milk would be a nice alternative, in fact some studies actually suggest that drinking milk after a workout is superior and more effective than consuming a whey protein supplement.
Don’t lift too much
It’s easy sometimes to become obsessed with the actual weight that is on the bar, however when people focus too much on the actual weight they are lifting their technique normally suffers. Performing exercises with poor technique will hurt your gains which are likely to suffer greatly. Performing with good technique is what will get you the results you are looking for. Plus lifting too heavy will more than likely result in injury at some point which will further slow your progress.
Focus on yourself
So many people in the gym are focusing on other people, what they are lifting, how big there are, what sort of shape they’re in and so on. Focus on yourself and set goals, achieving those goals is all that matters. I had a friend that avoided going to the gym because he was afraid of what people would think if he wasn’t lifting heavy, which is crazy!