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BEFORE I START WITH THIS E-BOOK…

I’ll take you to the very beginning. When I started fitness I had no clue what I had to do. I always found myself very skinny. So it was time to make a change…

I always found it difficult to persevere, especially things that had to do with school. But with fitness this wasn’t a problem. As I continued with fitness I noticed that there were a lot of things I could have done better. I made too many mistakes and took too much information of from the internet; with that I mean the wrong information.

I decided to start working out at home, during that time I was still playing football but after almost 10 years of playing football I decided to quit football and started working out more, because I felt more joy in that.I bought a pull up bar and began practicing. Soon I noticed that it was very heavy. I noticed that, after 1 month, there wasn’t actually that much progress as I expected. Despite that, I decided to continue. Here I noticed that I had something for perseverance and discipline.

That is why I have created this E-book. I do not want to see that you’re making the same mistakes like I did in the past, and I want to make clear which things will help you in your process.

Important things about weightlifting

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For everyone the main reason to start working out is different. One would really like to have a ‘healthier life', the other would like to improve his condition, and the other would like to have more muscle mass. In principle, everything is possible. Only, there must be a thought behind your goal. Let me explain, many people want to be more muscular but, for example, after training for 20 years they still see little difference.

But how is that possible?Maybe they don’t really care, or they have the idea that they know what they are doing. Many people are stubborn and don’t want to learn anything fromabout others.

Set up a Goal..

Make sure you know what you really want! Come up with a clear purpose.

Losing weight and gaining muscle at the same time? This is something that is almost never possible. Obviously when you just started with training it’s possible, but at first you can get bigger and stronger from almost everything you do. But once this is not longer the case, you’ve got to focus on other things such as nutrition. Nothing is more worse than spending hours and hours in the gym without getting any results. And unfortunately, in the most cases this will lead to skipping and giving up.

Motivation..

Why would you like to start training? This is a question I always suggest to others to ask themselves, but also to myself. Motivation doesn’t just come from somewhere, maybe you’ve ever seen someone on Instagram or TV and you were like ‘I want to be like him!’ That was also the biggest case for me, but after a couple years I was more focussed on my own progression than rather looking up to other people.

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Work..

You can have such a good training program or trainer a you want but in the end you still have to do it yourself. People always say ‘Hard work pays off’, I’m not a big fan of quotes but I completely agree with that. If you want something bad enough you have to work for it.Bodybuilding/strength training is a ungrateful sport. Sometimes you have to train years and years for that one small difference.

Intensity..

How are you performing your workouts?Usually if you a train at a high rate you can train less heavy compared to training at a low rate. You can train heavier because you take more rest between sets. (I like a combination from both) This does not mean that you should take too long rest breaks and be too busy with talking to other people around you, or constantly be on your phone.

Training alone or together..

If I had to choose I’d say training alone, but that’s a personal opinion. Training both alone or together has to do with some things;

- How big is the motivation/dedication of your training partner? Your trainingspartner has to be there to give you motivation, to get the best out of yourself. If that is not the case it would be a waste to train with him/her.

- Are you both on the same level? Do you both have the same skill with weightlifting or the program you are both following. It’s always good to learn from other people and that people learn from you but if that isn’t the case it could be a barrier for your own progression.

- Does he/she distract you from training?When you’re training but your training partner is constantly on his/her phone or is constantly talking to you. If that is the case and your training

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sessions are not that intense or they are taking too long, this can also be a reason to train alone.

Training alone has it’s advantages and disadvantages.

You don’t have the advantage of a spotter behind you when you want to go heavy, because you think it can go wrong.But when you’re training alone you’re coming in that kind of ‘zone’ and the only thing you do is focus on your work out. This works really well for me, but from the weekly 6 training sessions I’d say train 1 or 2 times with someone else. Of course, it also has to be enjoyable.

Range of Motion.. (ROM)

ROM is one of the most important aspects when we’re talking about weightlifting. ROM is, simply said, the movement you make within the exercise. A good Range of Motion appeals a lot of muscle fibers.

A lot of people who start training in the gym are training with a bad form or they just want to lift as heavy as possible. This is going to cause a less better ROM. So this is also going to make sure that you’re not going to appeal all the muscle fibers what you actually want to do.

Performance..

This is going hand in hand with the ROM, if your Range of Motion is not 100% optimal you’re performance of the exercise will not be optimal. I think the execution of an exercise is the most important, not by attaching the muscle and the muscle fibers. It is more important to prevent yourself from injuries, so far I’ve never been injured and I really hope that will stay the same the following years.

Weightlifting can be a dangerous sport, at least if you do not know what you’re doing (Executing exercises not optinal, training too heavy; all the things I already covered). My biggest advice would be to start training with ‘light weights’ until you perform this exercise good enough to go heavier. For example, an deadlift.

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This exercise targets so much muscles that it takes a long time to master the exercise.

Progressive overload..

I think most people would agree with ‘No progession means no results’Is it possible to always make progress?I would say yes, you can strive for progression everyday. But there are also days that you feel like shit. That has something to do with your nutrition, stress, rest or maybe school/work.

But what is progressive overload?It actually means getting stronger, but how can you get stronger?Take the squat for example:

You start of with 5 sets with 5 reps with 50 kg in week 1

In week 2 you’re already able to do that 5 sets with 5 reps with 52.5 kg

And in week 3 you do the same with 55 kg, so now you already made a progression of 5 kg.

But in week 4 you are not able to progress in the weight to go up to 57.5 but you do the same with 55 kg but with 5 sets with 6 reps. So that means your progressing is within the amount of reps and not in weight but this is also progression!

This is all called ‘progressive overload’ So; where can progresion be made?

- Weight- Sets- Reps- Executing of the exercise

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Micro Loading..

What is micro loading? It comes down to making progressive overload but the word already says it. You’re doing it to a minimum, this is to make sure that you can still make progression and not hit a plateau. For example;

Every training you want to add 2.5 kg in total to an exercise but after a couple of weeks it becomes too heavy and you can’t progress any more, that’s when you hit a plateau. Basically you do this with weights from 0.125 to 1.5 kg. (I also do it this way myself)

Have a goal..

Know what you want, if your goal is getting stronger I wouldn’t suggest to do high volume training and do 20-30 reps per set. Try to be specific and do weightlifting according to that goal.Do you want to get bigger?Like I already mentioned above do not only train with 20-30 reps or only train on your 1 rep max. Set a goal and know what you really want. I would suggest to follow a certain training program for 8-12 weeks, so your body can adjust to the exercises and volume; in this way your body can get stronger and better on the compound exercises which is optimal. But why should you follow a program for 8-12 weeks?When you change your programs week after week your body can’t get stronger on the exercise which is needeed for progressive overload

Variation..

Is it really important to switch your training program every once in a while? Yes and no; it’s important for your body to get stronger and adjust to exercises but after a while you can’t make the progress like you did in the beginning of the program. When that happens I’d say to switch your training program or have a deload week. Or you just don’t enjoy the program anymore or you want to try another program (What I did for example)

Individuality..

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Everyone needs a different approach. Don’t fool yourself by copying other athletes training programs which might work for them but not for you.This also has to do with different things; age, gender, genetics, stress levels etc.I think genetics will be the most important one, maybe one person will get more muscular faster than the other while the other might lose some fat a little bit faster.

Different training methods

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There are a lot of different training methods to grow muscle or just to get stronger, in my opinion in the sheet above these are the 3 most important and these are also the one’s I personally use.

But what are the differences?Each method has it’s own objective and another approach, actually otherwise there would be no difference. So some methods of them are focused on hypertrophy (Muscle growth, strength, power and mobility).

Power: You purely train to improve your 1 RM (One rep max). This is mostly done by powerlifters basically focused on 3 exercises; Squat, bench press and deadlift.Strength: You still train for power but by this method it’s also meant to move the weights at a faster rate.Hypertrophy: You train for massa and volume.

Common mistakes

Common mistakes..

I bet you know you can already give me 3 mistakes (If it isn’t more)But what are the most common mistakes that people make in the gym? Mistakes are there to be made, at least that’s how I think. I also made a lot of mistakes, and I only learned from it.

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Consistency..

This is actually for everything in life, if you want something you have to work for it. If you want that ‘summerbody’ it isn’t there within 1 week maybe it can take weeks.But what happens? Most people will fall off because they aren’t getting the results they wanted, people set them self unrealistic goals that aren’t attainable fora n ‘x’ period of time. I would suggest to set realistic goals, that you are able to achieve in an ‘x’ period of week(s). For example; If you’ve never went tot he gym before don’t go directly 6 days a week but rather build it up and start with going 2-3 days a week.

Machines..

Most people who just start off focus too much on machines (Nothing wrong with that) they can be a great addition to your program as well. But don’t focus on them too much. Free weights can give you much more results (If you perform the exercise correctly). In the beginning it’s good to get at a certain level with experience to go further with free weights. Of course, I also do use some machines but my main focus is free weights, so make sure there is a good combination between them.

Focus too much on abs..

Try not to spend too much time on your ab training. Most people think that training them will give them a sixpack but it has all to do with your fat percentage. When you carry too much bodyfat you’re abs will never be visable.So how will you make your abs visible? First off all eat in an caloric deficit to lose fat besides that you still need to train them as your abs are also a muscle group, make sure to also make progressive overload on your abs. (Cable crunches, wood choppers weighted leg raises) all great ab exercises in which you can also progress in weight.

Ego lifting..

When I’m training in the gym I seriously see this happen once a day, people train too heavy while they actually can’t perform the exercise 100% correctly. This can cause injuries and you will not be able to get all the results you hoped for.

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Eating too less..

You often hear the term 70% kitchen and 30% food, I think it is both 100% kitchen and 100% food. Although eating too less will also not really help you further.. That was also the way I thought 2.5 years ago I was eating ‘enough’ protein on a daily basis but I had no clue about the rest of the food. After 1 year I was not really gaining weight anymore so I started to eat and focus on my food more.After that I saw myself changing (In a positive way) almost directly.. end conclusion: Make sure you know how much calories toe at when you want to gain weight and go eat above that amount.

Having no specific goal..

Most people train, but why do they actually train? Make sure to write down for yourself what you want to achieve? Is it gaining muscle, start to focus on that aspect more. Do you want to get stronger? Do more compound exercises.

Tips for beginners

Ask questions..

Don't be afraid to ask someone about how to do an exercise or what muscle group it works. There are usually trainers and coaches who can assist you with machines and equipment. Knowing how to use the equipment correctly can go a long way toward increasing your confidence in the gym.

Learn from your mistakes..

Nobody started out as an expert. You're just beginning, so remember that you are going to make mistakes. That's the way it is with all things. The trick is to pay attention to these mistakes and learn from them.

Think about your body and how it responds to your lifts, your diet, and even your attitude. No two people are entirely alike. The better you understand yourself, the more you can tailor your workout program to your own needs. This means better results in your future.

Train together..

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If the thought of stepping foot inside a gym intimidates you (you're not alone), try going the first few times with a friend. It helps if the friend is a fitness buff, but even if they aren't, working out with someone else is a great way to stay accountable while you're adapting to a fitness routine.

With a workout buddy, there's also a great chance you'll workout harder, have more fun and set goals for each other.

Muscle groups..

Most people who start off training will focus too much on only a couple muscle groups; chest, arms, back if you look at the whole body you will see that the legs and shoulders missing. So make sure you’re using a fullbody program, upper-lower program or another training split for example.

Too much cardio..

Most people who start traing will directly hop on to the treadmill because they think they will loser fat faster that way. I think you can use the ‘cardio time’ much better on weightliftin. Because when your body has more muscles it has more energy to use so more calories to burn.

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Fitness Myths

Muscle definition comes from lifting many reps (15-25)..

Leanness and muscle definition come from having muscle mass and low body fat. If you train with light weights only, you just won't build muscle. If you don't have any muscle mass, you won't burn much fat. If you have low body fat coupled with small muscles, you'll have nothing to show off.

You have to eat 6-8 meals a day..It’s all about the daily intake, so for example; your body needs 4000 calories to gain weight and you ‘must’ eat 8 meals that would mean you have toe at 8 times 500 calories, daily. A waste of time if you would ask me. Why not 5 meals of 800 calories? This is a lot more enjoyable and saves a lot of time.

Lifting Weights Makes Women Bulky..

Considering females have 1/20th to 1/30th of the testosterone levels that men have, this is a false belief.

By lifting more weight, females don't have the testosterone to support serious muscle mass growth. Now, eating 10,000 calories a day and performing intense strength training workouts will bulk a female up, but that should be avoidable.

People also commonly think the average female doesn't need to lift heavy weight, but then you see them trying to haul 50-pound bags of dog food in one hand and a full-sized child in the other. Lifting heavy will benefit women in many areas of their lives.

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The more sweat the more fat you lose..

Sweat has nothing to do with intensity; it's your body's way of getting rid of heat. Fat is oxidized inside your body, and it is not going to vaporize because you're sweating!

You Lose More Fat By Decreasing Fats, Or Carbohydrates..Some people say the way to lose body fat is to follow a low-fat, high-carb diet, while others insist it has to be a high-fat, low-carb diet. The truth is, if you keep protein the same and reduce your total daily calorie allowance, you should lose pretty much the same amount of weight with either approach.

In other words, you lose body fat by keeping your protein the same but reducing your daily allowance of calories. When you compare one diet to another, it is usually the one that's higher in protein that leads to greater body-fat loss.

Salt is bad for you..Salt, just like all other minerals, is necessary for your health and your looks. If you're lean but never get a pumped or vascular look when you work, you're probably low on sodium. When your diet is lacking in salt, your body holds on to the little amount you give it.

When you finally increase your sodium level or eat a particularly salty meal, you'll retain water and feel bloated. Eat a normal amount of salt (1,000-2,000mgs) each day and your body will stop retaining sodium and will get better at releasing it. Eating a proper amount of salt will balance your electrolytes.

Carbs are your worst enemy..If you want to gain muscle, you're going to need carbs. If you take them out completely, you'll burn more body fat during training perhaps, but you can't keep it up for long. Carbs are fuel for intense workouts, fats are not. Choose a macro plan that suits your athletic goals. If you're an athlete, you're going to need more than protein to make it through a game.

On a more serious note, you need a minimum amount of carbs to ensure that your brain functions properly. The brain needs glucose to work. Your body can be ketonic and use fatty acids to fuel your muscles, but your brain can't

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Weight lifting turns fat into muscle..

You can't turn fat into muscle. Physiologically speaking, they're two different tissues. Adipose (fatty) tissue is found under the skin, sandwiched between muscles, and around internal organs like the heart.

Muscle tissue - which can be further broken down into three main types - is found throughout the body.

What weight training really does is help build up the muscle tissue in and around any fat tissue. The best way to reduce fat tissue is to eat a healthy diet that incorporates vegetables, whole grains, lean proteins and - somewhat paradoxically - healthy fats like olive oil and fish.

This was the end of the e-book.I really hope that you learned something from it.

If you have any further questions don’t hesitate to ask me: Info@ginolamers.com

To thank you for purchasing and reading the e-book I give you 15% off on all the programs with the coupon code: thanks15

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