Weightlifting:
How often you go to the gym all depends on your routine. If you're just starting out, most work out routines for beginners usually consists of a 3 day split. Or if you only have 3 days to work out, and can spare 1.5-2 hours for those 3 days. The best time for a 3 day work out usually is Monday, Wednesday and Friday. Obviously it is not mandatory for it to be those days, but it's an easy routine to remember if it was Monday, Wednesday and Friday. I did a Mon,Wed, and Fri work out for about 4-6 months before I changed anything up.
If you want a more challenging work out, and you only have like an hour to do work outs a day, you can split the workouts more and can do more for each body group. You can add more days and do a 5 day split or a 6 day split. For a year and bit I did a 5 day split, Monday-Friday, then recently I added in an extra day doing a 6 day split Monday-Saturday. Although you don't necessary have to do a 5-6day split to get bigger when you're more experienced, it could be better but not necessary.5-6 day split is good, but 3 day split is also fine if you only have that much time in a week.
Cardio:
For cardio, you want to do it every day or every two days if your goal is to drop body fat %. The more intense your cardio work outs are and how consistent it is will affect how fast your body fat % will drop. One thing to keep in mind is to always do cardio after weightlifting. Weightlifting won't affect your cardio performance but your cardio performance will affect weightlifting, so do your cardio after weightlifting is the best. If you run like 30-45 minutes before weight training, you're going to be tired overall, and it will affect how well you do when you lift weights. If you weight lift first then do 30-45 cardio after, you'll be tired in the muscle group you did but you will still get you're cardio done well.
Motivation:
Many people have different goals in the gym. Some want to have better endurance for a sport they play or just for their own good health, some want to cut down on their fat, some want to bulk and gain mass, and some just want to keep fit and have some muscles. Best way to always keep motivated in the gym, is to know what exactly are you looking for from the gym. I started because I had to get bigger for football, in mass and strength. I dedicated a whole year to getting bigger for football, and I did. Every day in the gym, all I thought about was how there were so much more bigger and stronger people on the field, and I trained hoping to be the one where people would not want to go against. But sadly football was cancelled, but I still kept working out. I had a new goal then, to be the best I can and pushing my limits to see just how far I can go. Every time I feel lazy or unmotivated, I just ask myself, "How badly do I want it" I feel as if, if I don't make myself the best I can be, I'm wasting time. When people stay at home resting from nothing, I'm out there making myself the best I can be, I feel as if I abuse my life if I waste it by being lazy all day. I enjoy pushing myself until I can't anymore, many people quit because it gets too hard and they want to give up. I hate that, I feel better when I know I push past my limits and improve myself constantly.
Don't think people will judge you if you're overweight and you're in the gym. The fact you're trying to make a change to yourself is a big step already that many are afraid to take. But that's just the first step, what's important is that you stay on track and you don't give up. Many people won't see results first week and it's hard, but you have to push through it, you can't give up like the hordes of useless people who do. You must push through it as if your life depends on it, it's like building a house, and every training session is putting another brick on the wall. You won't reach your goals from complaining and whining. You won't reach your goals from blaming problems on people, you are what you make yourself to be.
Your results are based on how hard you train.
-Wilson
-Wilson
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