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.
THE IMFIT JOURNAL
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Practical, no-nonsense guides on strength training, beginner fat loss, posture correction, and choosing the right gym in Madhapur and HITEC City.
Beginner gym series: your first 30 days →
31 articles · Page 1 of 4
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.
Strength training for women over 40: protecting muscle and bone density
Starting strength training after 40? Learn how progressive loading prevents sarcopenia, preserves bone mineral density and supports metabolic vitality.
Your first four weeks at the gym
A practical starting week, five movements, clear set and rep examples, and a log that helps you decide what comes next.
Working out and not losing weight: why the scale misses your fat loss
Step onto the scale after three disciplined gym weeks and see no change? Learn why muscle glycogen binds 3–4g of water, masking early fat loss.
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