🌟 Advice for beginner lifters . 🔑 I get it, your fired up, your feeling motivated and you want to smash the weights room and get heading towards your goals. However there a few key things to consider before you dive straight in and get lost along the way. . 🏋🏼‍♂️ First of, you need to learn the correct movements and techniques. It’s important to program your body as to how to lift correctly. You need to train your motor engram. Sounds all scientific and confusing, however it’s pretty simple. This is just the set of instructions that tell your body how to to perform specific movements (i.e. lifting weights). . ⛹🏼‍♀️ If you have good body awareness and have a good sporting background for example, this should be a pretty easy task. However on the other end of the spectrum, if you body awareness is low it may take a bit longer. . 📊 Now this might seem boring when all you want to do is lift some weights. However if you aren't performing the movements correctly and the right muscles aren't firing during the movement then you will soon hit a big plateau. . 🙅🏼‍♂️ Once this is all learnt and you feel comfortable with the movements then it is important to not start ego lifting and undoing that developed form. Ease into it and gradually add more weight over time. More weight doesn't mean better results, particularly if that added weight leads to a break down in form. . 📖 Having a plan in place before going to the gym is definitely a great idea. Otherwise it’s very easy to get lost and just jump around from exercise to exercise with no structure. As a general rule of thumb, big compound movements first, followed by more isolation work later in the workout. . ✋🏼 The gym can be an intimidating place, we’ve all been there, you fear people are judging you and watching you lift out. Honestly, don’t stress, most people are so wrapped up in their own workout, they wont notice what exercises you are doing and what weights you are lifting. . 📅 Try and stay consistent with it, results take time, enjoy the process and don’t just chase the results. . 🧔🏼 If you are still struggling then get in contact me. #teammrdon #fitnessgirl #fitnessboy

👑 The Deadlift (the king exercise?) . 🦍 There is no getting away from the fact that the deadlift (if performed correctly) is one of the best exercises that can be performed in the gym. It can help build unparalleled mass while strengthening many major muscle groups. Yes some may argue that the squat is a close contender, but the deadlift can help build upper and lower body like no other movement. . ❇️ What are the benefits? Here are a few: . 🔥Increased fat burning - Recruits the most muscles therefore helps build the most muscle and in turn will burn a shed load of body fat. . 🦒 Improved posture - Improves core stability and targets all the muscles responsible for good posture. . ✊🏼 Better grip strength - Your holding on to a shit load of weight with just your hands… enough said. . 🌡 Increase in testosterone which increases the ability for muscle growth and repair. Deadlifts also boost growth hormone, produced by the pituitary gland. This promotes tissue healing, bone strength, muscle growth and fat loss. . 🛠 Prevents injury by strengthen the muscles around critical tendons and ligaments. . 📌 It’s also pretty safe movement considering you can’t really get pinned under any weight. . 🤓 So what to do if you can’t deadlift or you are struggling with the technique? You can simplify the movement by doing a variation. For example a hex bar deadlift is easier because of its set up and you don’t have to go so low. Or you can put plates under the plate discs on the bar, decreasing the range of motion and making it easier. Failing that, start with a really light weight using kettle bells. . 🏋🏼‍♂️ However just make sure you get that technique tight before you load up the weight. If your unsure, hire a PT / strength coach that knows what they are doing to teach you. . 👨🏼‍🔬 Build your motor engram (the set of instructions that tell the body how to perform a specific movement) first and you will develop a heap load more muscle faster later on. #teammrdon #fitnessgirl #fitnessboy #fitnessgoals #fitnessmotivation #fitmalaysia #certifiedpersonaltrainer #natty #anytimefitness #eatclean #fit4life #sexy #gainpost #chifitness #flexibility #asian #functionaltraining

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