Embarking on a fitness journey can be exciting and overwhelming, especially if you’re new to the gym. We spoke with Sergio de Lima, a skilled Jiu-Jitsu fighter and accomplished athlete, to help you navigate strength training and achieve your fitness goals. With his physical fitness and exercise expertise, Sergio shares valuable insights and tips to optimize your workouts.
Setting Goals and Determining Your Approach: Before stepping foot into the gym, it’s important to establish your goals. Are you aiming to lose weight, gain muscle mass, or improve overall fitness? Decide whether to work with a trainer or exercise independently based on your objectives. Sergio advises that working with a trainer can yield faster results as they monitor progress and physical form and offer guidance on adjusting training programs and nutrition accordingly.
Frequency of Training Sessions: Sergio recommends three weekly training sessions for individuals of all genders and ages. It’s crucial to consider factors like injuries, illnesses, and overall fitness level when determining the optimal frequency of your workouts. If you’re overweight, starting with two weekly sessions, such as circuit training, may be more beneficial.
Duration of Training Sessions: Your workouts should align with your goals. Excluding warm-up and cool-down, Sergio advises that strength training sessions involving dumbbells, bars, or gym equipment, should last at most 45-60 minutes. For weight loss goals, Sergio suggests dedicating 20 minutes of cardio exercise at the end of the strength training session. Conversely, 5-10 minutes of cardio is sufficient to return your body to its regular routine if you’re focusing on building muscle mass. During exercise, the body’s fuel utilization process indicates that the first 20 minutes primarily utilize muscle glycogen, the subsequent 20-25 minutes deplete glycogen from the liver, and fat becomes the primary fuel source afterward.
Pre- and Post-Workout Nutrition: Your pre-and post-workout nutrition should align with your goals. Sergio advises consuming a meal containing complex carbohydrates (e.g., rice, buckwheat, durum wheat pasta, or potatoes) and proteins (e.g., meat, eggs, or cottage cheese) 1.5-2 hours before your workout. A similar combination is suitable for a post-workout snack; additionally, including fiber-rich vegetables in your diet, either raw, stewed, or baked, aids digestion.
Home Workouts vs. Gym Training: While some exercises can be performed effectively at home, Sergio finds training at the gym more advantageous. Gyms offer a variety of equipment that target all muscle groups, and trainers can guide proper technique. Moreover, the gym environment often boosts motivation and enthusiasm during workouts.
Timeline for Visible Results: Physical improvements, such as increased energy, confidence, and overall well-being, can be experienced within the first few weeks of consistent training. Noticeable results emerge within the first few months, particularly in weight loss endeavors. However, the visibility of visual changes varies based on individual goals, adherence to diet and training plans, and other factors.
Addressing Plateaus: If you exercise diligently but see no progress after a month or two, it’s crucial to identify the underlying issue. This could be due to an incorrect nutrition plan or an unsuitable training program. Consider seeking guidance from a trainer or reviewing your training routine to overcome plateaus and optimize your progress.
Age and Fitness Training: Strength training is beneficial at any age, including those above 30 or 40, as long as there are no significant health contraindications. In many cases, exercising correctly and intelligently can improve your overall health. Sergio emphasizes the importance of consulting with a sports doctor if your regular physician advises against exercise. It’s crucial to obtain a second opinion and undergo an examination by a specialist who understands the relationship between your condition and physical activity.
When to Consult a Doctor: Consulting a doctor before starting an exercise program is essential if you have health complaints, experience joint or back pain, or have any underlying medical conditions. Individuals with chronic illnesses need to determine the appropriate level of physical activity. Experienced trainers are also mindful of these considerations, and if they notice clear contraindications during training, they will recommend seeking medical advice.
Embarking on a fitness journey can be a life-changing decision, and seeking guidance from experts like Sergio de Lima can significantly enhance your progress. By setting clear goals, determining the optimal frequency and duration of workouts, and maintaining a balanced approach to nutrition, you can maximize the effectiveness of your gym sessions. Remember, results may take time, but with consistency, dedication, and proper guidance, you’ll be well on your way to achieving your fitness aspirations.
