For the first two days I did intensive exercise at the gym (actually the instructor made me to do that). Today, the third day, I have body pain and have a fever. What could be the cause and what can I do?
Let me guess, you just started working out, and you really really want that 6 pack in 3 months so you worked out extra hard for 2 days to make up for 25 years (or so..) of not working out. Maybe you didn't eat enough because it's "healthy"It's fine, it's just DOMS (Delayed Onset Muscle Soreness) as enough people would've pointed out by now. Take it easy, working out is a lifestyle which you adapt, not something you do for 3 months really intensely.The point of this rant ? Ease up. You're in this for the long run. Slowly increase the amount you exercise, eat well, improve your diet (basically don't eat processed junk, eat clean healthy food. And make sure it's an adequate amount.) and make sure you get enough rest. Contrary to what most people think, muscles aren't built in the gym. They're built at home, when you're eating and sleeping.Once again, choose your workout wisely, and keep your ego at the door.Eat enough. Calculate your macros using IIFYM Calculator calculate the your macro nutrients based on your age, weight, and physical activity. Get enough sleep(6-8 hours), especially in the beginning when your body isn't used to working so hard.and last but not least, have fun. If you plan on being fit, you gotta workout regularly, meaning you'll be in the world of fitness for a while. Have fun while you're at it.Best of luck.
Is it okay to exercise after losing your virginity?
It's fine. There's nothing wrong with engaging with any physical activity after having sex. However, as it will be your first time, it would be a bit painful but bearable when you do some intense workout. BTW, don't forget to use enough protection. You don't want to get pregnant unexpectedly.
What exercises should one do on the first day of gym?
Start with the basic movements.Don’t go heavy on the weights for first couple of weeks.As for what exercises to do, first know your muscles. You can pick any of the muscles for your first day (most people prefer to take chest and triceps).1)CHEST (One of the 3 major muscles)Instead of doing benchpresses on the very first day, look for a chest-press machine in your gym (usually all gyms have that). Workout on that for a week or 2 and learn the basic movements, how to push the weights in order to target the right muscle and to which extent in order to avoid injury. Second machine would be a pectoral fly machine. Use both these muscles under the supervision of a trainer and learn about the proper movements before using the barbells/dumbbells for dumbbell press (substitution for chest-press machine) and dumbbell fly (for pectoral fly machine)2)BACK (2nd major muscle)Be very cautious while doing back exercises as even a small injury in your lower back can cause physical problems for you for many years. Be cautious about your posture while doing any back exercise which means standing straight (or knees bent in some exercises) and contracting your traps while pushing your chest outwards and keeping your lower back straight by pushing your hips outwards (in exercises in which you are supposed to bend your knees). THIS APPLIES TO EVERY BACK EXERCISE.As on first day, do lat pull down, seated rowing, dumbbell shrugs and bent over rowing.3)LEGS (The 3rd major muscle)Don’t go heavy on squats for the first month if you’re starting gym for the first time in life. Do body-weight squats or simply barbell squats (without lading the weights) to learn to balance and get your leg muscles working. Use leg-press machines and leg extensions to workout your quadriceps and leg curl and seated calf raises to workout your hamstrings and calves respectively for first few weeks.4)ShouldersInstead of doing lifting exercises, do raising ones like dumbbell front raise, lateral raise, bent over lateral raise.5) Arms (Biceps and Triceps)There is not really much to pay attention while working out your arms except for the posture while doing biceps dumbbell/barbell curl ‘coz people tend to use a jerk while lifting which leads to bending the waist backwards which in some cases results very dangerous if the weight is heavy.Hope it helps..Happy gyming..
Should I do compound or isolation exercises first on a same workout session? On leg day, should I do squats first and then curl, or curl first and then squat? For back day, should I do deadlifts first or pull/row first?
Performing compound exercises first is BEST as you'll release a lot Growth Hormone. Here's the study.Exercise selection is CRITICAL if you want to get the MOST out of your workouts and FLOOD your body with TESTOSTERONE and GROWTH HORMONEOne of the biggest mistakes most guys make is choosing the wrong exercise selection to get the most out of their workout.You’re being robbed of the results you deserve because virtually every muscle building program is far too BASIC.Are you aware that there are certain muscle groups you have to train first in order to release more testosterone and IGF-1?This is why compound exercises are critical to do first before any other type of exercise.Until You Understand How To ‘Select’ The Right Exercises To Do First...You’ll Struggle To Produce Testosterone Building Muscle, Get Strong, And Have A Lean Body...Makes sense?When it comes to building your best body, it’s should NEVER be a cookie cutter program.One study showed that when training muscle in the right order produced a greater anabolic hormonal response relative to reverse sequence in normal-weight young adult men. (See study)This is just 1 out of 4 Specialized Training Techniques That Significantly INCREASES Your Natural Testosterone and Growth Hormone for building muscle.
After the first day at the gym my body hurts the day after is that a normal thing what should I do to reduce some of the pain?
Perfectly normal as long as it’s “tightness” or “soreness” and not “pain”. If you need a further definition please ask, but it’s pretty easy to tell the difference.To reduce some of that soreness, however, I suggest a protein shake mixed with some sort of fast-acting carbohydrate immediately after workout - orange juice mixed with vanilla protein is one of my favorites. Your glycogen stores are very low after strenuous exercise (thus the orange juice) and having easily accessible, easy to digest protein (whey or something of the sort) will make it easier for your body to recover.Also, try stretching post work-out - this can help a LOT as your muscles contract and become tighter. Five minutes of stretching plus a five minute, low-paced walk on a treadmill or path can make a huge difference in how I feel the day after exercise.
My hands feel stiff, heavy & uneasy to move after the first day at the gym. Is it normal?
Dear Friend,This is because of muscle soreness, which happens to anyone.Modern Gyms have different kind of equipments which are aimed at toning different parts of the body.When you start using mechanical equipments, two sets of processes happens in your brain:Your curiosity peaks to top and you tend to do a bit more.You also get self motivated by other people doing workouts around you.This is a quite natural and a part of conditioned reflex.However your body was not earlier subject to mechanical work outs and hence you would feel heavy, uneasy, fatigued, pains - especially at joints and you may also have slight headache also.What you should do is to take lot of liquids and keep eating small portions of food for next couple of days, but do continue your exercises. Bathing in hot water also helps. Also increase your sleep sessions by one more hour.Human body gets adjusted automatically in next few days and your body shall adept to the new work out regimen.Most people also get discouraged at this phase and tend to leave the workout regimen. I would rather say, you should not give up but give a chance for your brain to do the adjustment and adaptation activity.Best wishes for a healthy life.
How should I start my workout? First day in gym
To avoid sloth- Take somebody with you. A gym partner. It might help most of the times. Other than that get determined to reach the goal. Look at yourself in the mirror and ask yourself do you deserve better. In the morning set up alarms for different times and do not keep your phone close to yourself. Keep it at a distance so that u actually have to get up from the bed to turn it off. And at last i would say it completely depends on you whether you will make it to the gym or not. Get your priorities straight.About the excercise- Do not go heavy and do not go hard the first 10–15 days. Warm yourself up by streching the body. Get some cardio (10–20 mins). Do mixed part excercises for the first week as you are a beginner. Get a proper diet chart. Follow it wisely as far as you can. Do not just go at once, give it time and you will start to like the gym.All the best. Get in shape buddy. You deserve better.
Can I tolerate the pain after my first day workout in gym?
If you will do heavy workout on the very first day, then it can be intolerable. But if you will increase your exercise time slowly slowly then there will be less pain.And one thing is for sure that in begining pain will be there. It will not be very less nor very high but tolerable.Pain is common while you are going gym. Pain will be there many a times when you will do heavy workout. But after hitting gym for long time, you will become used to it. Your mind will become fond of it, therefore you will not feel that much pain.When you are a gymer, then you don't bother about pain because this pain is nothing in front of satisfaction which you will get when you will see results.So atlast, don't worry about pain, it is nothing in front of benefits of gym. Pain will be everywhere in your life, you just have to become used to it. No one had become successful without tolerating pain. Pain is part of life. So please don't give pain as a excuse for not joining gym.
What did you do on your first day (week) of your gymming (like which exercise did you do as a beginner in 1st weeks if you gym days)?
The very first day is exciting and on the same hand it makes us little nervous as other people around are in good shape.So on the first day what I did was all the machine exercises dividing for each body part i.e chest, back and shoulders.So for chest, back and shoulders it was 2 sets of 2 exercise each. The weight was very less.I can’t train you as I am not a certified and still learning a lot but I told you what I did. Also, keep in mind that on initial days you have to focus on posture with very weights not on lifting heavy just because other fellows are lifting heavy.That’s it, good luck mate.And in second day do restr body parts i.e biceps, triceps and legs. Also make sure you do pull ups, pushups and free squats separately for warm up with running and cycling.