How to take the first steps in the gym?

In the e-shop, you can buy the book Basics of Training and Sports Nutrition suitable for all beginners from last year , who want to make their efforts effectively and see the first real results soon.

The author of this publication is Ing. Jan Smejkal, editor of, whose articles are among the most read on our server. We believe that this publication will also find many fans and will help with the first steps in the gym.

Jan Smejkal begins the manual with a description of the specifics of the beginner’s training program and immediately gets to the most common mistakes in the gym. And since he has been working in the field of power sports since the 1980s, he already had the opportunity to investigate the mistakes of beginners thoroughly.

How to train successfully?

The mistakes are followed by ten preconditions for successful training. The basics to follow if you want to maximize the effectiveness of your training efforts. And if you know the prerequisites for a successful training, you can finally embark on it. The guide describes the best exercises for each game, along with the basic schedules of the training program for beginners. The most common mistakes made by beginners are also taken into account.


The importance of sports nutrition

Almost the entire second half of the handbook then focuses on very important knowledge in sports nutrition. An interesting explanation of the history of nutrition in bodybuilding is followed by an explanation of the functioning of human metabolism together with a description of the effect and importance of individual components of the diet. Everything is explained simply and clearly even for a complete beginner. But that doesn’t mean important details are left out – on the contrary! The section on nutrition is also interwoven with a focus on bad practices and assumptions of beginners. At the end of the nutritional part, several pages are devoted to supplementation, which is often the first thing beginners reach for. The whole nutrition section ends with a list of practical advice and nutritional recommendations that you can immediately incorporate into your daily life.

A short and useful helper

The book Basics of Training and Sports Nutrition (1st) is a useful guide to the first eight weeks in the gym for all those who want to have comprehensive and concise information in one place and want to get the most out of their training and diet.

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