Do gym beginners need pre-workout?
Read the serving, check the rest of your caffeine and keep the purchase optional.
THE IMFIT JOURNAL
Train curious.
Live informed.
Evidence-informed articles on beginner training, strength, fat loss, movement, recovery and everyday fitness. Explore the IMFIT Journal from Madhapur, Hyderabad.
Beginner gym series: your first 30 days →
43 articles · Page 2 of 5
How to breathe when lifting weights
Breathe out on the effort, in on the return. Learn what that means for a curl or row, and what to do when counting reps makes you forget to breathe.
Cardio before or after weights?
Choose your session order from its main job. Understand the difference between warming up, doing cardio and saving energy to learn a lift.
Sets, reps and rest: how to read your gym workout
Understand 2 × 12, rest between sets and what to record when the second set does not match the first. A worked beginner example.
How much weight should a gym beginner start with?
Choose a starting load from the movement and your control, not a kilogram chart. Includes a practical trial-and-record example.
Sore after your first gym session: what should you do?
Understand mild soreness, when to adjust training and which symptoms need medical attention. No “no pain, no gain” challenge.
How to track gym progress and decide when to add weight
A filled beginner training log shows what to record, how to compare sessions and why progress does not require a heavier weight every week.
How to get 100g protein on an Indian vegetarian diet: without excess calories
Relying on dal alone for protein? Learn why 1 katori provides only 6–8g protein with 25g carbs, and discover the high-density vegetarian foods that hit 100g daily.
How to lose belly fat at the gym: why crunches fail and what works
Doing hundreds of crunches to lose stomach fat? Discover why spot reduction is biologically impossible and how compound strength lifting mobilizes visceral fat.
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