somotypes body form

 

Accordingly to biologists, body type affects the way your metabolism reacts to changes in your environment. That’s the reason why certain people have noticed difficulties to increase muscle mass. On the other hand, others will accumulate fat easily. Thus, it is very important for you to recognize your body type and adopt the right strategies in your fitness training journey. So what is your body type metabolism and How to eat and train?

 

There are three categories of body types you can fall into, Ectomorph, Mesomorph, and Endomorph. These objective body types are based on the concept of somatotypes (a category to which people are assigned according to their bodily physique conforms to a basic type). It was developed in the 1940s to correlate body types with physical strengths and weaknesses, personality characteristics, and behavior. Studies behind this concept have proven reliable conclusions. In fact, knowing your body type will drastically improve your fitness performances, if you adapt your training consequently. 

 

I highly recommend taking the body type assessment to become aware of your situation. Now, let us look at the characteristic of each body type and how to react.

Ectomorph

 

Physical characteristics

 

Ectomorphs are usually tall and thin; you will notice a  narrow chest and abdomen; Furthermore, they usually have thin arms and legs; little body fat and little muscle; but a large skin surface and a large nervous system. Even if well-fed, they will not gain weight easily; their metabolism has a tendency to run higher than other body types. In the fitness world, they usually considered “hard gainers.” 

 

Diet and metabolism

 

Have a fast metabolism can a blessing and a curse at the same time. Depending on your fitness goals, you can be where or want to be or having trouble reaching your goals.

This body type is most likely susceptible to face hard times gaining muscle. Thus, the best option is to adopt a high calorie and carbohydrate diet. At least 50% of your calories should come from carbohydrates and 25% from proteins. Moreover, it’s vital to break down your meals throughout the day. Since your metabolism is fast, you won’t get many gains from having big meals just 3 times a day. Instead, you should eat every 4 hours. Don’t fall into the junk food trap. Even if your metabolism process food rapidly, this isn’t an excuse to eat everything. Stick yourself with a healthy eating habit.

 

Training

 

It will be very easy for ectomorphs to stay lean when building muscle. You probably won’t get much fat and that’s excellent. However, you need to fuel your body enough for him to grow. Consider having pre and post-workout meals. Opt for a mass gain training program. That’s probably the best way to build muscle for this body type. Limit as much as possible your cardio. In general, ectomorphs tend to be on top when it comes to endurance training. Unless you’re an athlete, cardio will just slow you down from building muscle.

 

Mesomorph

 

Physical characteristics

 

Mesomorphs are probably the best body type for bodybuilding or aesthetics. In fact, they are naturally muscular with medium-sized bones structures. Mesomorphs’ body structure is proportionate, with a low body fat level. With good habits, they will easily excel in fitness as they are pre-built for physical evolutions.

 

Diet and metabolism

 

Mesomorphs’ need to be careful when it comes to diet. If overfed, they will start getting fat. They should equally split their food consumption between high-quality carbohydrates and proteins. Only healthy food will keep them in shape. If they get out of the line when it comes to dieting, they will rapidly accumulate fat. Remember that they have moderate metabolism between fast and slow. On the other hand, Mesomorph body types often can lose weight quickly. To do so, they can follow a fat burn fitness program that is higher in protein and lower in carbohydrates while getting into strength training. Finally, it’s recommended to pick warm food over cold ones as it will be digested faster. 

 

Training

 

when looking to build mass, a mass gain fitness program will also be a great option. Moreover, cardio is required to stay lean while building muscle. 30min to 45min of cardio training twice to 4 times weekly is recommended to them. It all depends on their current body fat percentage and what they’re trying to achieve for the body. Since mesomorphs naturally have thick muscles, they usually perform well when it gets to that.

 

Endomorph

 

Physical characteristics

 

Endomorphs are said to have a higher percentage of body fat with less muscle mass. Their body looks rounder, but it doesn’t mean they’re obese. When it comes to bone structure, they said to have thick bones as well. Other characteristics include a larger frame and an inability to drop weight

 

Diet and metabolism

 

 Endomorphs must definitely watch their food intake to ensure they don’t consume more calories than they burn. In fact, opting for high calory and a low carbohydrate diet is the best way for them to drop weight. They need to monitor very closely the food quality, as a few treat meals a little too often for them could result in being overweight. If possible, it is also recommended to limit food quantity. One of the best ways to do so is an intermittent fasting eating pattern.

 

Training

 

A fat burn fitness program is highly recommended as endomorphs will eventually become lean when they lose all the fat. Consider adopting a cardio training routine daily to keep a low body fat percentage. You should also drink a lot of water, it will help during your fitness journey. You will experience an opposite struggle as ectomorphs but it’s definitely possible to build a stunning body if you put some work in.

 

We have seen how to find out what is your body type metabolism and How to eat and train.

 

Finally, the key here is first to recognize your body type. Doing so, you will able to take appropriate measures to make your fitness dreams come true.

 

That’s a funny question as we all know that exercising is probably the best way to stay fit and healthy. However, there’s a couple of good habits you can adopt to stay fit. Yes, that’s true, even if you’re not a fitness huge fan. So how to stay fit while sitting on the couch all-day.

 

Food consumption

  First, you have to monitor for food consumption and quality. You probably heard many times you should have about 2500kcals for an adult right? In fact, this is proportional to your physical activity level. If you eat more calories than you burn, you will accumulate fat. When you consume more calories than you need, your body simply stores the extra to compensate for a potential future lack. Over time, all this accumulation will result in you having a few extra pounds, usually fat.

For someone with a low activity level, you need to eat accordingly. Staying home all day without eating here and there can be tough. When we feel hungry, it usually just the outcomes of our eating habits. Our brain emits a signal to trigger a signal and suddenly, we feel hungry. 

The first step to staying fit is thus to regulate our eating patterns. Discipline will be the key to your success. Learn to control your stomach. It will eventually become a habit after a little while. Whenever you feel hungry, drink a lot of water. You will realize that you weren’t that hungry. 

 

Eat healthy food and check your aliments quality

 

Your food quality is also very important to remains fit. Healthy food can be very tasty as well, contrary to people’s beliefs. Just be creative. There’s plenty of free resources out there, just do your homework on the subject. Eat organic food if possible, although it’s usually a little more expensive. At least make sure to have organic eggs and meat. For the rest, check your groceries to select only the best quality.

 

Consider intermittent fasting

You can also opt for an intermittent fasting eating pattern. It cycles between periods of fasting and eating. It doesn’t specify which foods you should eat but rather when you should eat them. If you decide to apply this option, you can choose among many patterns. Heard some friends or family members saying they don’t have breakfast in the morning? That’s one intermittent fasting type. You can choose the one corresponding best to yourself.

 

Heard of Smart Fitness?

There are also fitness accessories that require absolutely no effort from you but will still provide good results. The smart abdominal exerciser remains a classic in this category. This fitness accessory is very simple of use, yet has proven to be very reliable and efficient. You just fit the pads on your stomach, jump on the couch, turn on Netflix, and let it do the job for you. When you get the pack, the smart abdominal exerciser comes with 2 extensions for your arms. Many people used them to work out pretty much every muscle on their body. Turns out you can expect good results. Of course, you won’t look like Arnold but you can expect to stay fit. This fitness accessory is much recommended, especially in our case: how to stay fit while sitting on the couch all-day.

 

Get a dog!

Like many of us, if you like an animal, you should highly consider getting a dog! Yes! A dog to stay fit! While we know that dogs need a daily walk, this is the perfect occasion to get your steps in and enjoy some fresh air. You’ll get a best friend and he’ll keep you fit.  Furthermore, you should also highly consider getting a smartwatch. Youll be able to monitor your steps and calory burnt, all from your wrist. Coming back to what we said earlier, you’ll then adjust your food intake to match your physical activity. 

Fitness accessories are always recommended as they give you more flexibility to control your overall well being, plus it gets very cool.

 

 

fitness during quarantine

How to finally get your dream body during quarantine! Many of you guys asked me to post an article about the best ways to get in shape during this time. For many of us, the pattern of our habits just shifted since we stayed home all day long. That’s why you need to take advantage of the situation and get the most out of it. What I mean is to use this time to learn new skills and for fitness lovers, set a training routine. 

There are no more excuses like I don’t have enough time or I get home from work and I’m too tired to workout! Furthermore, if you use social media, you probably have seen how viral home workouts are these days. The sad thing is many people get on the trend just for their social network and put everything back in the closet just a few days after. Getting in shape should be a personal accomplishment first before doing it for others. And when we face situations like the COVID-19, we now understand why it’s important to maintain a healthy lifestyle.  Again, Exercise helps decrease your chances of developing heart disease. It also keeps your bones healthy and strong.

You should firmly want to improve your health if you made it so far in your reading and I will guide you through some recommendations.

so How to finally get your dream body during quarantine?quarantine fitness

1-I believe the first thing to get out of your way is procrastination. This is a huge factor in getting anything done and the reasons why people make excuses. Over time, you’ll learn to develop a “workout habit” and it’ll become part of your lifestyle. If you get started or have not been working out for a long time, any negative factor could harm your motivation. I highly suggest keeping your goals written somewhere you can see them

Maybe in your room or in the kitchen, these are places you visit many times a day. This technique is actually well known and recommended by Forbes successful entrepreneurs. The longer you keep an idea in your mind, the bigger the desire to accomplish this idea gets (in the long term). Plus every time you walk by your written goal it reminds you to take action upon its completion.

2- Adopt an instant doer attitude. You should automatically start and finish your workout for that specific day, every time you think of it. The best time to do so is early in the morning. Indeed, You have plenty of energy and early workouts also make you more productive the entire day. It’s okay if you’re not a morning person but make sure to get it done. 

Let’s say you write on your goals board “I want to lose 5 pounds” and hang it on your kitchen wall. You wake up in the morning and while drinking your tea, you read it. After your breakfast, you decide to do it later. Chances are that you will not do it at all. Instead, you should immediately after or breakfast (or before if you prefer) get it out of your way since you’re thinking of it. 

I also recommend you to detail your goals when you write them. Instead of  “I want to lose 5 pounds”, it should be  “I want to lose 5 pounds in the next 2 months working out 5 times a week and eating healthier”. If you’re already using this technique, you will see a big difference when you become more specific about your goals.

3- Buy home exercising equipment. In cognitive psychology and decision theory,  loss aversion refers to people’s tendency to prefer avoiding losses to acquiring equivalent gains: it is better to not lose $5 than to find $5. People, when they buy something unconsciously, need to convince themselves that their purchase wasn’t a waste of money.

When you spend money on gym equipment, you are most likely to use them because your brain will encourage you to do so. Plus, if you’re leaving with your soulmate, you don’t want to argue about how you spent money on the useless fitness equipment. When you take the first step about a goal completion, it gives you the power to do the second step and so on. 

You shouldn’t either spend a crazy amount of money on your fitness equipment.

We don’t know how long the situation will last, so you must be money conscious. Aware of that, Phizy.Fitness has rapidly launched a few products loved by our customers worldwide to help you maintain or start your fitness training. I Suggest you get dumbbells since there are so many exercises they will be useful for. The ones we have are adjustable and can weigh up to 25kgs. It gives you much more flexibility and crazy saving them buying standard weights. You can also get elastic bands which are also useful in many exercise variations. Finally, I recommend you get a roller (for abs) and a jumping rope. You can find all those products in our store, by clicking on them.

 

4- Seek bigger problems.

critical thinking, problem solvingThat’s right, you’re not mistaken, you must love to have bigger problems. You’re probably thinking he must be out of his mind. Who would like to have problems anyways? Hang on, it’ll be clear in a second. If you know Grant Cardone, you probably heard him saying “commit first, figure out later”. Deals with problems as they come. As a matter of fact, what is a problem? It’s a situation that requires critical thinking in order to be solved. I see problems more like a growth opportunity than a handicap. Do you rather want to buy more weight because the ones you own became too light for you or do you prefer dealing with not be able to lift even a 5lbs weight?

The choice is yours but I hope you know what I am trying to say here. In our field which is healthcare and fitness, problems will come for sure but you’ll learn to love them. If your goal is to lose weight and when you do so, are forced to go clothes shopping, bet you’ll love it, wouldn’t you? 

 

5- Challenges yourself and be creative! If you follow everything mentioned above, you’ll become great I promise! Very quickly! Reasons why, you get enough sleep, enough time to monitor your diet. Plus your body picks up very quickly from your workouts since your body has a lower activity level, which requires less calories usage. Your performance will increase very fast. In order to keep growing, you need to find different exercices variations.abs home workout exercices variations

As more comfortable you’ll become working out, you’ll be able to create your own. There’s plenty of free resources out there completely free that you can use to enhance your fitness growth. 

If you found this article useful or would like to make a contribution, feel welcome to leave a comment and I will definitely get back to you.

In the meantime, I wish you a lot of fun, stay safe and stay home 🙂

If you pay attention to your body, you may recognize when they show up, a couple of alert signs. Be aware of these signs and start a fitness journey a weight loss/ fitness journey as they show up.  How many people do you personally know with “regular” physic? 

Indeed, many of us don’t pay attention (unfortunately) to our health neither the way we look, as we should. Those who do, obviously stand out of the crowd. In fact, some behavioral characters within them show a stronger mindset. This is also why they are most likely able to handle pressure and stressful situations in a better way than the majority of people. They also tend to be more successful in life in general. 

Let me tell you a little more about human psychology. If we refer to prehistory, people surrounded themselves with stronger men and women. Actually, men hunted to feed the family, and women took care of the child’s. That’s how family survival was ensured.  Today’s world is no different. Indeed, employers are looking for more focused, disciplined, and driven employees to work for them. Women (and vice-versa), the stronger men that can provide for the family (health, wealth, financial security,…).

Reflection of prehistoric men strength, providing food for the family

Today a successful man character.

 

A study from Antoine Thoreau, CEO of AllSessions shows company productivity increase up to 9.1%, with employees attending training facilities regularly. Furthermore, many doctors have proven that fitness literally saves lives. I’m telling you all this because you will only beneficiate from your commitment to making things happen. 

productivity increase chart

Coming back to the main purpose of this article, there’s two (2) type of signs to alert you.

  1.  The physiological signs.

The formula is BMI = kg/m2 where kg is a person’s weight in kilograms and m2 is their height in meters squared. This index helps people evaluate their overall height-weight proportions. It is basically a scale used to determine whether a person is having a good shape or not. Depending on where you fall within the range, you will need to work on your body. The following chart contains four (04) categories. For those falling out of the second one, you will need to either lose weight or built some muscle. You will find more details here if needed.

    • Your articulations are sometimes painful.

Expect some health issues, it simply means you lack exercise. When the body doesn’t get enough physical activities, your joints get weaker. In order to avoid creating more stress on your joints, you need to train your muscles, get them stronger. This is a strong warning to get your steps in, you shouldn’t neglect it. For this one, you may take advice from a physician before starting anything training routine.

    • You easily run out of breath

Productivity requires a massive level of energy. You cannot succeed if you don’t take enough action. Highly engaged fitness individuals also tend to be very energetic in many areas of life. Working on your cardio is crucial in order to increase productivity. Your brain is constantly supplied with Oxygene from your lungs. So as your muscle.  If you want to use your brain and body to its full potential, you need to feed them as well as you can. Fitness Training will eventually allow you to grow your lung size as well. Thus, more oxygen inflow will generate a higher level of productivity.

  1. The phycological signs.
    • You cant concentrate for a long period of time.

You will achieve so much more if you can fully focus on every task you take on. As a matter of fact, these figures such as James Cameron, Quincy Jones, Larry Page… have listed focus among one of the eight crucial common traits in successful people. Individuals that are keeping a regular training routine can easily focus on a task. Furthermore, they can stay away from distractions for a longer period of time. If you can recognize this lack within yourself, you must act upon it and fix it.

    • Creativity isn’t your thing!

Creativity requires freedom in your mind. You will make your life brighter by spicing it up with a new vision. Creativity enhances happiness and allows you to quickly become more efficient. You will no longer have problems but challenges. Accordingly to your new approach, you may quickly find solutions to tackle your issues. Many tests show how relevant fitness is to develop creativity. A study on an art class proves these amazing conclusions. Students were divided into 2 groups. The first one kept a normal routine. The second one joined a training facility and trained four times a week. After three months, the second group got a creativity test result of 76.5% with the first one only got 64.6%. 

    • You are feeling depressive

This criterion is by far the most common, thus important to me. Indeed, it is really a reason to jump into a fitness journey ASAP. For example, in Canada, the government released a study on depression. 5.4% of canadiens from 15 years old suffer from depression. If you’re aware of this system disorder, you’re probably know how damaging it can be. Training will allow you to evacuate your emotions and slowly get control of your life back. From the same studies of doctor Warburton DER and Nicol CW mentioned above, fitness once again saves lives.

Fig.  The relation between changes in physical fitness and changes in mortality over time. Participants were evaluated at baseline (PF1) and again 13 years later (PF2). The ratio of PF2/PF1 × 100 was calculated to evaluate changes in physical fitness over the study period compared with fitness level at baseline. For this figure, participants were grouped according to fitness quartiles (Q1 = least fit, Q4 = most fit) for the baseline evaluation and to quartiles for change in fitness from baseline to 13-year follow-up (Q1 PF2/PF1 = least change, Q4 PF2/PF1 = most change). Adapted, with permission, from Erikssen et al35 (Lancet 1998;352:759-62).

I have personally seen many people improve their lives and become happier, after getting to it. Here a few of them to motivate you. If you made it this far in your reading, you’re probably really want to bring this change in your life. I am really proud of your ambition, make it happen. Stop wasting time, build memories and a story to tell. We can help you get started if you are wondering which training program to choose. Let us guide you through. 

Ever had a couple of extra pounds of fat that you’ve been trying to get rid of? Here my top 05 proven steps Extreme body fat and weight loss. Like many of us, you must have tried a couple of methods of weight-loss but it didn’t work as expected and here you are again looking for the magic potion to finally solve your problems. Look at these guys’ weight loss and body transformations, and I am probably sure you will look great with less few extra pounds.  For that matter,  I have finally put together all the ingredients needed for you to significantly see results in just a couple of weeks. In addition to diet and exercise, numerous other factors can influence weight and fat loss. These tips will help you to extremely torch your body fat and get into your healthy lifestyle.

1- Stay off the scale

 I always recommend staying off the scale for the first two months and here the reason why.

As a matter of fact, if you want to see important results, you must pursue your program for weeks. This is what happens in a basic scenario. You started exercising and dieting really hard and you jump on a scale after two weeks. You haven’t lost a single pound, worst, you got heavier!!! Naturally, you may automatically lose interest and give up! Well, understand that Body composition and how you look in the mirror matters more than what the scale says. You might have put on some muscle while losing fat but your scale won’t tell you that.

2- start a strength/weight training

Doing body-weight exercises, lifting weights, or using gym equipment are a few easy ways to get started with strength training.

Weight training itself burns calories. Studies also show that, unlike aerobic exercise, weight training increases the calories you burn at rest for up to 39 hours after your workout.

Plus, the more muscle your body has, the more calories you burn each day. Phizyfit has catered the ultimate weight training program for weight loss and if you don’t know how to start, visit our fitness programs to get started in your journey.

3- Go for a high-protein diet

Including more protein-rich foods in your diet is an effective way to reduce your appetite and burn more fat.

In fact, multiple studies have found that eating more high-quality protein is associated with a lower risk of belly fat. Losing fat isn’t about pushing yourself to start, it’s more likely about replacing your diet in order to fuel your body with good nutriments quality. 

Here 20 examples of high-protein food you can get: eggs, almonds, chicken breast, oats, cottage cheese, greek yogurt,  milk, broccoli, lean beef, tuna, quinoa, whey protein supplements, lentils, soybeans, plain bread, turkey breast, fish, shrimp, peanuts, …

4- Reduce and carefully chose your carbs your carbs

Athletes (like you :)) don’t have to follow a strict low-carb diet. Indeed, Some research suggests that simply replacing refined carbs with unprocessed starchy carbs may improve metabolic health and reduce belly fat.

In other words, replace the “bad” carbs by the “good” ones.  A strong meal plan from our “Extreme weight loss program” will save you hours of energy finding out what’s working best for you. We can classify carbs in these categories,

  Good Carbs:

  • Vegetables: All of them. It is best to eat a variety of vegetables every day.
  • Whole fruits: Apples, bananas, strawberries, etc.
  • Legumes: Lentils, kidney beans, peas, etc.
  • Nuts: Almonds, walnuts, hazelnuts, macadamia nuts, peanuts, etc.
  • Seeds: Chia seeds, pumpkin seeds.
  • Whole grains: Choose grains that are truly whole, as in pure oats, quinoa, brown rice, etc.
  • Tubers: Potatoes, sweet potatoes, etc.

Bad Carbs:

  • Sugary drinks: Coca Cola, Pepsi, Vitaminwater, etc. Sugary drinks are some of the unhealthy things you can put into your body.
  • Fruit juices: Unfortunately, fruit juices may have similar metabolic effects as sugar-sweetened beverages.
  • White bread: These are refined carbohydrates that are low in essential nutrients and bad for metabolic health. This applies to most commercially available pieces of bread.
  • Pastries, cookies, and cakes: These tend to be very high in sugar and refined wheat.
  • Ice cream: Most types of ice cream are very high in sugar, although there are exceptions.
  • Candies and chocolates: If you’re going to eat chocolate, choose quality dark chocolate.
  • French fries and potato chips: Whole potatoes are healthy, but french fries and potato chips are not.

Allow yourself a “cheat meal” per week (it means you can eat whatever you’re craving). Of course, it won’t affect your body fat and weight loss program and for sure, you get to stay motived.

5- Try Intermittent Fasting

Intermittent fasting has recently become very popular for weight loss. Indeed, I myself unconsciously used it for years until I discovered this practice. It’s an eating pattern that cycles between periods of eating and periods of fasting 

One popular method involves 24-hour fasts once or twice a week. In addition, a second method consists of fasting every day for 12 hours and eating all your food within a 10 hour period. Lead your metabolism slowly into this new eating pattern (depending on how your body reacts to starvation)  but your ultimate goal should be to only eat between 10 am or 12 pm to 8 pm every day. It takes time but once your body adapts it, you will notice the change. intermittent fasting and alternate-day fasting will help you decrease abdominal fat by 5-7% within 6–24 weeks, as proven with a 2017 study

Bottom line, Losing weight and keeping it off is impossible unless you permanently change your dietary habits and lifestyle. That’s why you must stay committed to all those changes you’re bringing to your life and I ensure you, your results will be worth it. Plus after a while, it doesn’t even feel like work and you get to keep all those positive benefits from Extreme body fat and weight loss.

Certified Personal Trainer in Canada
To obtain the best results in your fitness venture, you must first be mentally ready to do whatever it takes to obtain success. To do so, here you can find 10 training tips for beginners that I have found useful to me.
 

1- Measure your weight monthly.

Use a scale to measure your weight and write it down. It doesn’t matter if your goal is to lose weight or gain muscle, you need to keep track of your progress so you can make some adjustments if needed.

 

2- Get a nice workout outfit and good quality fitness accessories.

This is a mental strategy, the better you feel about yourself, the harder you will push. As a result, he stronger you will get, simple as that. When you dress nicely, it mentally enhances your good mood and thus give you more motivation and energy. Phizyfit offers fitness clothing from the best designers, thus you may find what you’re looking for in our shop.
Also, make sure to get the proper fitness accessories especially if you just started a weight-training program. Indeed, you may not yet be aware of how to safely execute your training exercises. The last thing you want is getting hurt, it’s definitely not worth the trouble.  I recommend using a belt, wraps for your elbows and knees, and gloves depending on your hands’ sensibility. Make sure to use professional fitness equipment.

3- Find a gym partner.

It is always better to start your venture with a partner as motivated as you are and this is more relevant the first couple of months. when you’re feeling down, this person will motivate you and vice-versa.

 

4- Prepare yourself.

I remember feeling so weird walking into the gym for the first time, not knowing where to start nor how to use the equipment. It is always better to be a little prepared, but don’t worry too much about it, you won’t take long to become comfortable if you stay motivated and keep learning.

 

5- Stick to your program for at least 3 months to see results.

I see a lot of people highly motivated, quitting after one month. Get it straight, great achievement needs time no matter how good you plan in advance. You’re just like a plane taking off, who needs a huge amount of energy. Once this phase is complete, you will become comfortable.

 

6- Stretch.

To remain safe, it’s really important taking 10-15 minutes to stretch and relax your muscles. I will later post a stretching routine so you guys can see what to do to best warm your muscles before the workout.
 

7- Do not train for more than 1h30 min.

Some people will brag by saying: “I was working out for 3 hours”. Well, the motivation is great but this is pointless. Some research shows that after a certain time, the muscle gets tired and every effort after is useless. For beginners, high-intensity training for 45min is enough but experience athletes can push to 1h30min.
 

8- Break down your training into different body parts.

Experienced people can use different training Technics but for intermediates and beginners, it is always recommended to break down your training routine so your body can rest in between.
 

9- Do not Over-train.

You should train between three days to five days a week and no more. When workout sessions are very close, the body doesn’t get enough resting time. Indeed, you could over-train, which will result in muscle fatigue, incapacity to progress, and often, a muscle loss.
 

10- Be positive, you’re almost there.

If you follow all the tips and advice mentioned, it is just a matter of time before you get abundantly rewarded!
These training tips for beginners are the ones that made a difference for me personally. If you want to add some more, do not hesitate to leave a comment.