{"id":194,"date":"2021-07-07T12:07:00","date_gmt":"2021-07-07T12:07:00","guid":{"rendered":"https:\/\/blog.muscleblaze.com\/?p=194"},"modified":"2024-12-24T06:46:54","modified_gmt":"2024-12-24T06:46:54","slug":"fitness-training-and-fitness-cheat-sheet","status":"publish","type":"post","link":"https:\/\/www.muscleblaze.com\/blog\/generalfitness\/fitness-training-and-fitness-cheat-sheet\/","title":{"rendered":"Fitness Training and Fitness Cheat Sheet"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">Thinking of getting started on your fitness journey? Well, it is a great decision. Before you begin your journey it is very essential to set a goal and then choose a workout routine accordingly. If you are a novice and have never exercised before, then creating a Fitness Cheat Sheet all by yourself will be a herculean task unless you know the exercises to incorporate in your sheet to suit your goals. It is ideal to follow the <a href=\"https:\/\/blog.muscleblaze.com\/bodybuilding\/fitness-not-to-do-list-what-to-avoid-on-your-fitness-journey\/\">pointers in a fitness guide<\/a> to achieve your goal.<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/img1.hkrtcdn.com\/ff\/Pointers-to-be-followed-by-Beginners.jpg\" alt=\"Pointers Of Fitness\"\/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">What should a Beginner do before Starting the Fitness Journey?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Whether it is just being able to see your toes while you stand, you want bulky arms or you want a toned body, you will be able to achieve it all only when you follow the right steps. Here is what you should do.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>You should get a complete physical check-up if you have a sedentary lifestyle. You should be consulting a doctor before you start working out if you are dealing with any medical condition and if you have had surgery.<\/li>\n\n\n\n<li>Discuss your goals with a trained personal trainer. Get the physical assessment done and allow the personal trainer to chalk out a fitness program that suits your goals.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Prepare a diet cheat sheet. The chart should have the right nutrition to calorie ratio. Consult a nutritionist if required. Reduce the portion of each meal and have 6 small portions instead of 3 large ones.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">What are the Guidelines to Prepare a Fitness Cheat Sheet?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">As a beginner, it is not advisable for you to prepare a fitness cheat sheet all by yourself. The workout routine should be commensurate to your goals to achieve the required result. It is recommended to consult a professional trainer to draw the fitness programme for you. Alternately, you can choose from the pre-made charts that are easily available<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/img1.hkrtcdn.com\/ff\/Is-a-warm-up-required-before-commencing-the-workout-.jpg\" alt=\"Workout\"\/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Is a Warm-up Required before Commencing the Workout?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">A warm-up enhances the performance level and reduces the risk of injuries during workouts. For a cardio workout, the warm-up could be a set of exercises of low intensity like just to get you sweating within 10 minutes. A dynamic warm-up is best suited for a weight workout. Do two sets of dynamic exercises like squats, lunges, push-ups and good morning in a row with an empty bar. Taking a small break between the sets is essential.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Is it Necessary to Stretch?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Yes. You need to stretch to improve your flexibility. The recommended way to stretch is to do repetitive dynamic exercises like lunges, squats, good mornings, and push-ups. You should push the range to a pain-free level while keeping the right form. Eventually, with improvement in flexibility, you will be able to push the range further.<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/img1.hkrtcdn.com\/ff\/Should-I-be-doing-both-cardio-and-weights-.jpg\" alt=\"weights\"\/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Cardio and Weight Training have Individual Benefits<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Cardio exercises improve blood and oxygen supply to your muscles and also builds up the functioning of the heart and lungs. It helps build endurance. Blood sugar and blood pressure can be controlled alongside burning the excess fat with regular cardio.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Weight training strengthens and builds muscles. It improves metabolism and helps in burning more fat eventually. You need to strengthen your muscles to feel stronger, have strong bones, improve balance and posture. For this, you will have to do weight training.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">In conclusion, it is up to you to decide if you just want to shed those extra pounds or want overall fitness.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">What is the Extent of Weight that I can Lift?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">As a beginner, you should follow the thumb rules of weight lifting. With the weight, you choose to lift you should be able to complete a repetition without losing control over the speed or the form. If you are not able to control the speed of the weight before completing the repetition, means the weight is too heavy for you. If you feel you could have done more repetitions after completing the earlier repetitions well, that means, the weight was too light for you.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">While performing some weight exercises I am unable to push beyond a point as it pains. Is it ok?<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The flexibility and endurance level is different for each person. While doing weight training you should raise and lower the weight and body only to a pain-free level. With continuous training, you will be able to increase the range to get the best result.<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/img1.hkrtcdn.com\/ff\/What-is-the-routine-I-should-follow-to-build-biceps-.jpg\" alt=\"build biceps\"\/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">What is The Routine I should Follow to Build Biceps?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Exercises that target multiple joints work better for building muscles than isolation exercises that target only one joint. Also, muscles grow better with heavyweights. You should make the choice accordingly. For example, if your choice is between a chin-up or a curl, chin up works better for two reasons. You lift more weights while doing a chin-up than a curl. The main target zone of chin-up is the back but it engages your core as well. But the curl works only on your biceps.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Useful Tips to Prepare a Diet Cheat Chart<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Here are a few tips for you to prepare a\u00a0diet cheat chart.\u00a0<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Keep a record of your food intake to assess the calorie consumption and decide how many to add or reduce.<\/li>\n\n\n\n<li>Your diet should contain high fibre and low sugar foods along with protein. It should have proper high nutrition to calorie ratio.<\/li>\n\n\n\n<li>Consult a nutritionist for proper recommendation as per your fitness goal.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Common Workout Mistakes Beginners Make<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Gettings started with the fitness journey might not be as comfortable as it should be. Follow these useful tips and hit the floor with immense confidence.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Warm-up before you start the regular workout.<\/li>\n\n\n\n<li>Plan your workout routine before you hit the gym.<\/li>\n\n\n\n<li>Combine both cardio and weights.<\/li>\n\n\n\n<li>Put back the weights on the rack before you leave.<\/li>\n\n\n\n<li>Conclude the workout with post-workout stretches to cool down.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/www.muscleblaze.com\/\">MuscleBlaze<\/a> has introduced\u00a0Mass and <a href=\"https:\/\/www.muscleblaze.com\/categories\/gainers\/weight-gainer?navKey=CL-5708\">Weight Gainer<\/a>\u00a0for fitness enthusiasts who intend to bulk up muscle and gain weight in a healthy way.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Thinking of getting started on your fitness journey? Well, it is a great decision. Before you begin your journey it is very essential to set a goal and then choose a workout routine accordingly. If you are a novice and have never exercised before, then creating a Fitness Cheat Sheet all by yourself will be [&hellip;]<\/p>\n","protected":false},"author":5,"featured_media":195,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_genesis_hide_title":false,"_genesis_hide_breadcrumbs":false,"_genesis_hide_singular_image":false,"_genesis_hide_footer_widgets":false,"_genesis_custom_body_class":"","_genesis_custom_post_class":"","_genesis_layout":"","footnotes":""},"categories":[4],"tags":[],"class_list":["post-194","post","type-post","status-publish","format-standard","has-post-thumbnail","category-generalfitness","entry"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.0 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Fitness Journey Training and Fitness Cheat Sheet - MB Blog<\/title>\n<meta name=\"description\" content=\"Thinking to start your fitness journey. These fitness training and fitness cheat sheet will be helpful for you. Follow these useful tips.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.muscleblaze.com\/blog\/generalfitness\/fitness-training-and-fitness-cheat-sheet\/\" \/>\n<meta property=\"og:locale\" content=\"en_GB\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Fitness Journey Training and Fitness Cheat Sheet - MB Blog\" \/>\n<meta property=\"og:description\" content=\"Thinking to start your fitness journey. These fitness training and fitness cheat sheet will be helpful for you. 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She has an extensive knowledge and understanding in crafting, editing, and proofreading the content of infertility treatments (IVF, ICSI, IMSI, Surrogacy, etc.), surgical procedures, sexual well-being issues and their treatments (ED, PE, Low Libido, PCOS, PMS, and more), weight management, diabetic care, skincare, hair care, nutrition and general lifestyle; moreover she has an in-depth knowledge in cosmeceuticals, pharmaceuticals too. Her career started in 2018 holding a designation of a web content writer in one of the fertility clinics in Delhi, the very previous organisation she was into - she holds the esteemed position of senior content writer, continuing her journey in nutraceuticals, wellness, and fitness. Currently she is working at HealthKart as an Assistant Content Manager, where she proofreads, edits, strategizes the content, scrutinises articles\\\/ blogs\\\/ PDPs available in the website, and publishes the high-quality content incorporating the standard SEO practice. When not working, she loves to sing, read, do yoga and zumba. Expertise Infertility, Health and Wellness, Fitness, Sexual Well-being, Pharmaceuticals, Skincare, Haircare, General Lifestyle, Nutrition, Medical, Nutraceutical Education English Honors from Delhi University Masters in Literature from IGNOU Certifications PGDT (Post Graduation Diploma in English Translation) DCE (Diploma in Creative Writing) Diploma in web designing and graphics Microsoft office specialist\",\"url\":\"https:\\\/\\\/www.muscleblaze.com\\\/blog\\\/author\\\/shaivy-choubey\\\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Fitness Journey Training and Fitness Cheat Sheet - MB Blog","description":"Thinking to start your fitness journey. These fitness training and fitness cheat sheet will be helpful for you. 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She has an extensive knowledge and understanding in crafting, editing, and proofreading the content of infertility treatments (IVF, ICSI, IMSI, Surrogacy, etc.), surgical procedures, sexual well-being issues and their treatments (ED, PE, Low Libido, PCOS, PMS, and more), weight management, diabetic care, skincare, hair care, nutrition and general lifestyle; moreover she has an in-depth knowledge in cosmeceuticals, pharmaceuticals too. Her career started in 2018 holding a designation of a web content writer in one of the fertility clinics in Delhi, the very previous organisation she was into - she holds the esteemed position of senior content writer, continuing her journey in nutraceuticals, wellness, and fitness. Currently she is working at HealthKart as an Assistant Content Manager, where she proofreads, edits, strategizes the content, scrutinises articles\/ blogs\/ PDPs available in the website, and publishes the high-quality content incorporating the standard SEO practice. 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