#Day 17: Gym session

Don’t be afraid of the gym. But workout wisely. Don’t copy others without thinking, ask a professional if you are in doubt. Don’t worry – start exercising! That’s the most important thing.

• plan your workout before you start
• warm up well (10-15 minutes)
• first sessions should include simple exercises
• remember to take breaks between exercises (your muscles will recover properly then)
• start with little workloads (12-15 reps, 3-4 sets, focus on proper technique)
• gradually increase workload to stimulate muscles to work effectively
• work on all the muscles
• after the workout do cardio and stretching
• advice for beginners: plan your sessions every 2-3 days so as to give some rest to your muscles helping them to regenerate
• fewer reps (e.g. 8-12) and greater weight help gain mass
• lots of reps and little weight is reduction training
• watch your technique

Let’s get down to work! 😀