What happens when you stick to the gym?

Gym training is a long arduous process, overcoming it will give you the "strength" and "standard" body of your dreams. However, not everyone can persist in exercising seriously, many of you are easily discouraged and give up halfway. Probably because they don't know what will happen when they persevere in the gym.

1.1. You are too busy with work and study You think your work is too busy, or you need to spend more time studying than exercising. It's time for you to change that mindset, the gym helps you stay healthy. When you are healthy you will be able to enjoy more of the fruits of your labor as well as improve your ability to learn. Don't force yourself to practice like this or that, but make it a habit to practice.
1.2. You say that you don't have the conditions to eat well or can't use supplements when exercising. In fact, even if you don't go to the gym, you still need to eat enough nutrients. Do research to have better, more nutritious food. Food supplements are only for supplementation, there is good but there is no effect.
It is important that you have a plan to exercise, and eat well is that you are already stronger than many people who do not exercise.
1.3. You think you're ugly, you can't get better with practice? If you think so negatively, it's hard for you. You need to think in a more positive direction, you may not be beautiful, but exercise is not only to be more beautiful, it is important to make you healthier. And definitely exercise will help you have a better body when not working out.
1.4. You say you don't have money to hire a guide so you don't practice? In the current era of science and technology, there is a lot of knowledge on the internet, you just need to take the time to watch, read, think and understand it. However, if there is a live guide, it will still be better.
But you certainly won't get it right the first time. However, you shouldn't worry too much about it, because just like you learn everything else, mistakes are inevitable, it's important that you persevere and try to get great results. .
1.5. You try to exercise for 2-3 months but you can't be like a fitness model so you give up? You need to know that fitness models have dedicated their lives to training, they have to sacrifice a lot and strive a lot to achieve so. And certainly when they first start practicing is not much different from you.
The important thing of a successful person is to never give up halfway. If you try your best, you may not be as good as the fitness models then you are almost like them, but if you don't work hard, you will definitely not get there.

A regular gym routine brings many benefits to both your physical and mental health.
2. 1. Regular exercise helps to control weight Whether you are trying to gain weight or lose weight, the gym is also a way worth trying. It sounds vague because why is exercise can help with weight loss, but can also help gain weight?
This is not unreasonable at all, if you go to the gym regularly to achieve the goal of reducing 500 calories per day, in a week you will reduce 3,500 calories and lose 0.5kg.
For those who are looking to gain weight, exercising at the gym will help increase muscle mass and have a firmer, more balanced body.
2. 2. Regular exercise helps reduce stress Modern life often makes us very busy and stressful, so more and more people suffer from depression and social anxiety disorder. However, you can effectively reduce that stress by being active and hitting the gym regularly.
Exercise can help reduce levels of the chemical norepinephrine that controls your stress levels. At the same time, exercise also helps your body respond to physical and mental stress better.
2. 3. Regular exercise helps fight cognitive decline As you age, the body weakens is inevitable. Likewise, your brain will also become less and less efficient, making you sometimes not make informed decisions. Regular exercise such as hitting the gym can improve this condition. You will see these benefits clearly when you turn 45.
If you maintain regular exercise from the age of 25 to the age of 45, your body will secrete chemicals that prevent or slow down the degeneration of Brain .
2. 4. Regular exercise helps to increase brain power As mentioned above, exercise has a positive effect on the brain. Several studies have shown that cardiovascular exercise not only improves strength, but also increases brain function. Exercise also helps develop your ability to make decisions, learn and think.
2. 5. Regular exercise improves memory You can get the memory you've always wanted by working out in the gym. Exercise will increase the stimulation of brain cells in the hippocampus and this will help you have a better memory.
Brain development in children is also directly related to their daily physical activities. So let your baby get used to movement from a young age.

To be able to persist in exercising regularly to achieve many benefits, you need to come up with some principles in practice and follow these principles absolutely.
3. 1. Design a gym schedule that works for you There are many people who think that going to the gym every day will bring faster results, but actually doing too much will bring some harm. You may feel tired from overtraining or frustrated when you have to miss a gym session or fail to meet your goals.
You can set a gym schedule on Tuesdays - 4 - 5 - 6 in a week so that it is reasonable and feasible for you. Once you get used to the old schedule, you can gradually increase the number of days of your week.
You can refer to the following notes to build a more reasonable gym schedule:
If you're new to the gym, practice 2 days a week so you don't get too tired. You can go to the gym one day and take one day off staggered to give your body time to rest and recover. You can go to the gym on weekday afternoons after work or after school and take time off on weekends. 3. 2. Wear appropriate clothes when exercising You should wear clothes that can make the gym process easier and more convenient such as sweat-absorbent T-shirts or specialized bras, tight-fitting pants..
If you do not know how to choose and maintain gym equipment, you can refer to the following suggestions:
Choose t-shirts and pants made of polyester, nylon, spandex or polyester cotton. Polyester suits need to be thoroughly cleaned after a sweaty gym session to avoid unpleasant odors. 3. 3. Always drink enough water while exercising During the gym, you can sweat a lot and lose water, so you need to rehydrate your body. You should drink enough water, usually about 240ml of water every 15 minutes of exercise and note the following:
Dehydration can cause negative effects on the gym process such as cramps, dizziness and muscle weakness. If you work out in the gym for more than an hour, use sports drinks to recharge your body. Choose drinks containing carbohydrates and sodium to help you have more energy. 3. 4. Always warm up before exercising You should try to create a habit of warm-up before exercise with movements that help muscles and joints work in the most comprehensive way such as kicking legs, lifting knees or rotating arms.
A good warm-up helps your body get ready for a more intense gym workout. Plus, not warming up before your workout makes you more susceptible to injury, so you shouldn't skip this important step.
3. 5. Try different gym exercises You shouldn't limit yourself to one form of exercise, but try out different exercises. Practicing a variety of exercises will help your gym process be more balanced. When you combine cardio exercises with strength training exercises, you will be able to burn calories while building muscle.
You can set a training goal of 150 minutes of cardio per week and 40 minutes of strength training per week. You can also split up your cardio and strength training schedule on two different days of the week. Doing a variety of exercises will help you stay fit, but you can also focus on a certain type depending on your gym goals. If you want to build more muscle, focus on strength training exercises. If you're working out to lose weight, do more cardio. You need to arrange the ratio between cardio exercises and strength training exercises appropriately, depending on your gym goals, current weight and the type of exercise you choose 3. 6. Should eat light After the gym, you should choose high-carb snacks to fuel your body and provide protein to increase muscle building. If you're trying to lose weight, choose foods that are limited to 150–200 calories.
You can eat bananas with almond butter or a jar of fat-free yogurt with honey and fruit after gym. You can also use fruit smoothies with protein powder.

You can practice at home, without having to go to the gym, especially during the current pandemic. The following gym exercises do not require equipment but are easy to perform and quite familiar, so you can apply them at home.
4.1. Squats This is a popular gym exercise and is suitable for many people. You need to practice the correct posture, and then you can gradually increase the difficulty as you get used to this exercise.
How to do squats: You stand with your feet shoulder width apart and put your hands in front of you or put your hands behind your head. Then, you meet your knees, pulling your hips and butt back. Meanwhile you still need to look straight, keeping your chest and back straight.
4. 2. Push-up This push-up exercise, also known as push-up or push-up, works the chest, shoulders, biceps, and core muscles. This is a pretty comprehensive exercise so you shouldn't skip it.
How to practice Push-ups: Put your hands on the floor, hands slightly wider than shoulders. Then lower down until your chest almost touches the floor. Next, you need to squeeze your glutes and abs and then raise your body back to the starting position. When exercising, you need to keep your elbows close to your ribs so that your shoulders do not hurt.
If you find the push-up exercise too difficult, you can put your knees on the floor to practice standing push-ups. In this exercise, you still use the same techniques as above, but don't put your hands on the ground, but instead against the wall.
4. 3. Crunches Crunches, also known as crunches, is a very good abdominal core exercise, but you should not overdo it.
How to do Crunches: Lie on the mat or any other flat surface that you feel comfortable. Bend your knees so that the soles of your feet touch the floor. Bring your hands in front of your chest and lift your shoulders off the plane with your abs. You don't need to lift your entire back, as doing so can strain your muscles in this area.
When lifting your shoulders, you need to exhale and squeeze your abs. Then, slowly lower your shoulders to the floor and inhale slowly.
4. 4. Walking Lunges This is an exercise to strengthen the thighs.
How to practice Walking Lunges: Stand with your feet hip-width apart and then take a long step forward so that your knees are bent 90 degrees. Knees should be in line with ankles and shoulders in line with hips. Then you take another step and repeat the same steps until tired and should do 10 reps with each leg.
4. 5. Tricep dips The back biceps is easy to accumulate fat and is more difficult to exercise than other areas. However, you can apply Cardio Tricep Dips exercise to reduce fat in this area.
How to practice tricep dips: You sit close to the edge of the chair, do not sit on the chair, let your hands cling to the chair so that the elbows are facing back, the feet are facing forward. Then lower your shoulders and elbows close to your body, slowly bend your elbows to 90 degrees and lower your butt to the floor.
Keeping the center of the body falling between the heels and the hands, practice 10 times or until tired, then stop.
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