have 4-6 meals a day.
We have outlined only the fundamental principles that must be observed. Yes, it may not be easy, but once you get used to it, you will enjoy eating right.

So, as mentioned above, the coach must show and teach how to perform the exercises correctly, write out a nutrition and training program. But what if there is no way to work with a coach?

We will not describe how to do this or that exercise correctly. We advise you to find training videos on the Internet, which show the correct technique in a very detailed and accessible way. After that, you need to independently draw up a training plan, or it is also called a split. Decide how many days a week you will go to the gym, for beginners we recommend exercising 2-3 times a week. Usually, the muscles are divided into such groups - legs, back, abs, chest, shoulders, arms.
In one day, you can train your legs, back and abs. And in the second workout - chest, shoulders and arms. Thus, in just 2 sessions you will work out all the major muscle groups. No need to look for programs of professionals who practice 5-6 times a week. These people have been training for years and doing it professionally, such loads are not suitable even for experienced athletes, not to mention beginners.

Exercises for training can be freely found on the Internet, listing them all is too long and boring.

Remember the basic truths:

Perform exercises with moderate weight and proper technique.
Use load progression, that is, the weight of the working shells should gradually increase.
Pay great attention to the warm-up, it will help you protect yourself from stupid injuries.
Train in the 8-12 rep range, while doing 3-4 sets per exercise, not counting warm-ups.
Work with free weights - these are barbells and dumbbells. Forget about the simulators, they are ineffective.
Beginners tend to chase big weights, this should not be done. At first, work with moderate weights and proper technique. Your body needs to get used to the workout and remember these movements. Let him adapt to new, unusual sensations. Do not force events, after 2-3 months you will feel positive changes in strength indicators and see result in mirror reflection.

In addition to strength training, do not forget to train the heart muscle. To do this, you need a cardio load, regularly exercise on a treadmill, stepper or orbit track. Start with 5-10 minutes and gradually increase the time. Soon you will feel how you have become more enduring and you can easily run 20-30 minutes. Also, this type of load burns calories very effectively, which allows you to lose weight.
In this article, we have tried to detail the information for people who want to go to the gym. For beginners, the main thing is to understand that the transformation of the body is a rather long process that requires willpower, perseverance and character. This is not only hard training, but also proper nutrition, adherence to the regime. But believe me, good health and an athletic body is worth it. Fall in love with classes in the gym, and they will be the best rest for you after a hard day's work. Scientists have also proven that after a workout you are provided with a good mood, a person releases the hormone of happiness - ephedrine.