guide to effective workouts: Nutrition and training Tips

  1. Focus on Form Over Weight: Learn correct technique before increasing resistance to avoid injury and build a strong foundation.

  2. Mix It Up: Incorporate strength training, cardio, and flexibility work to keep things balanced and prevent burnout.

  3. Stay Consistent: Consistency beats intensity in the beginning—showing up regularly matters more than going all out.

  4. Warm-Up and Cool Down: Always prepare your body with dynamic stretches before, and cool down with static stretches after.

  5. Rest and Recovery: Allow at least one rest day between intense sessions to help your muscles recover and grow.

  6. Eat for Fuel: Support your workouts with balanced meals that include protein, complex carbs, and healthy fats.

  7. Hydrate Often: Drink water throughout the day and especially around your workouts to stay energized and reduce cramping.

  8. Track Progress: Keep a log of your workouts, weights, or how you feel to stay motivated and see your improvement.

  9. Be Patient and Kind to Yourself: Results take time. Celebrate small wins and don’t get discouraged by setbacks.

Here are my essential tips for beginners starting a workout routine:

A white measuring tape curled and extended on a plain surface.

Effective ways to gain muscle

  • Try to workout 3-5 strength training sessions per week, giving muscles time to recover. 



  • Make sure you lift weights that challenge you, aiming for a weight that you can comfortably lift for 8-12 repetitions. 


  • Gradually increase the weight, reps, or sets you lift over time to continue challenging your muscles.

  • Cut back on added sugars found in desserts, snacks, and sweetened beverages.

  • Allow for adequate rest between sets and workouts to allow for muscle recovery and growth.

  • Consume enough protein to support muscle growth, aiming for 1.6-2.0 grams of protein per kilogram of body weight per day.

A person sitting on a sofa, holding their knee in pain.

Five common gym injuries

  • Avoid it by:

    • Gradually increasing your weight and intensity.

    • Notice when you were fatigued as these can cause strains.

    • Preforming dynamic warmups before weight lifting and prevent strains.

  • Avoid it by:

    • Squat and lunging with proper form.

    • If you have knee pain wear supportive knee wraps.

    • Mobility exercises which target the knees, hips and ankles.

  • Avoid it by:

    • Having proper form and good poser during all exercise routines.

    • Strengthen your core by doing oblique, lower ab and lower back training.

    • Warming up your lower back properly.

  • Avoid it by:

    • Wearing gym style gloves or straps.

    • Keeping your hands dry with powder or moisturized during training sessions.

Bowl of colorful salad with cherry tomatoes, boiled eggs, grilled chicken, corn, cucumbers, lettuce, purple cabbage, and green onions

Plant base proteins

  • Chickpea offers about 15 grams of protein per cooked cup. They are high in fiber, iron and other essential nutrients.

  • This has about 8 grams of protein per cooked cup. Also contains nine essential amino acids.

  • About 18 grams of protein per cooked cup. They are also rich in iron and folate.

  • Tempeh has about 20 grams of protein per serving.

  • With 3 tablespoons of Hemp seeds has 9.5 grams of protein. Hemp is also packed with magnesium. B vitamins, iron and omega-3 fats.