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Beginner Tips
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Hydrate
Drink 2–3 liters of water daily. Dehydration kills performance and recovery.
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Sleep 8 Hours
Muscle is built during rest. 7–9 hours of sleep is non-negotiable for progress.
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Eat Protein
Aim for 1.6–2.2g of protein per kg bodyweight. Chicken, eggs, fish are your friends.
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Progressive Overload
Add small weight each week. Tiny consistent increases = massive long-term gains.
Watch: Beginner Form Guide
Perfect your form before adding weight — injury-free progress is fast progress.
Weekly Schedule
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Progress Tracker
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History
| Date | Weight (kg) | Waist (cm) | Bicep (cm) | Body Fat % | Notes |
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My Goals
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Build Muscle
Track bicep, chest measurements over time
Burn Fat
Target body fat percentage reduction
Stay Consistent
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