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Basic Fit Gym, 2852 Bubby Drive, San Marcos, CA (2026)

03/22/2023

1. Work out at least three times a week
If you are not sure how often to work out, start with three times a week and gradually move to four and five. Use the sixth day to rest as your muscles need time to rebuild and repair itself to promote optimal performance.
The more you work out, even if it is for a few minutes a day, can benefit your health immensely. If you need to start slow, go slow and build up your routine to avoid burning out.
2. Finish every rep
Make sure you perform every rep with control and until the end. When you are lifting, focus on the lifting and the lowering part of the exercise without swinging your arms all over the place.
You want to make sure your muscles are engaged throughout the entire exercise and that you have control over your movements for effective results. If you ever feel like the weight is too much, slow down until you can maintain control through the entire rep.
3. Working out when you’re sore
Sometimes when you work out, you are often left with sore muscles the next day. If your soreness is minimal to moderate, try to get moving and perform a light workout instead of starting a new show on Netflix.
If you are extremely sore to the point where you can’t really move, it’s time to listen to your body and take a rest day.

02/07/2023

When you hit the gym six out of seven days, not every gym session should be a high-impact, high-intensity experience. "Your workouts don't always have to be stressful on your body to see results," says Tripp, adding that lighter days are important too.

That's because taking an active recovery day — think: yoga, hiking or mobility training — is like pressing a reset button for your body. "It's actually the time between your hard efforts where adaptation takes place," Tripp says

He recommends planning at least one full rest and/or recovery day a week, which will help your body absorb the training stress and ultimately, improve your fitness level.

"Doing the same cycle of workouts at the same intensity won't lead to long-term fitness gains," Tripp says. That's because your body will eventually adapt to the stress. And when that happens, your progress slows, and you're likely to hit a plateau and become burned out.

01/31/2023

1. Work out at least three times a week
If you are not sure how often to work out, start with three times a week and gradually move to four and five. Use the sixth day to rest as your muscles need time to rebuild and repair itself to promote optimal performance.

The more you work out, even if it is for a few minutes a day, can benefit your health immensely. If you need to start slow, go slow and build up your routine to avoid burning out.

2. Finish every rep
Make sure you perform every rep with control and until the end. When you are lifting, focus on the lifting and the lowering part of the exercise without swinging your arms all over the place.

You want to make sure your muscles are engaged throughout the entire exercise and that you have control over your movements for effective results. If you ever feel like the weight is too much, slow down until you can maintain control through the entire rep.

3. Working out when you’re sore
Sometimes when you work out, you are often left with sore muscles the next day. If your soreness is minimal to moderate, try to get moving and perform a light workout instead of starting a new show on Netflix.

If you are extremely sore to the point where you can’t really move, it’s time to listen to your body and take a rest day.

01/24/2023

For the best result, it's important to focus on one specific muscle group during your training session. If you work on one muscle group at a time, this activates multiple muscle fibres and you end up automatically working out several muscles. You also ensure that you have enough energy left for the rest of your workout and you don't use up all your energy at once. Follow our tips for a great, effective training session!

Work on muscle groups

One of the biggest mistakes made by gym goers is training two big muscle groups in the same training session. Combining leg and back exercises, for example, requires a lot of energy and puts pressure on the nervous system. If you have fully trained the first muscle group during the first round, you won't be capable of doing this again with the same intensity for a different muscle group in the second round. This is because muscle groups do not work on their own. With bench presses, for example, you mainly work on your chest muscles, but at the same time you are working on your shoulders and triceps.

Which muscles should I work on together?

In order to maximise growth, it's best to focus on just one major muscle group each session (chest, legs or back). Supplement your workout with exercises that focus on two smaller muscle groups (biceps, triceps, hamstrings, calves, abs and shoulders).

If you are a real die-hard with some experience under your belt, you could do the different training sessions back to back (one each day). It's good to schedule at least one rest day after completing the three workouts. This gives your muscles time to recover and you can come back twice as hard. That way, each time you get one step closer to the result you are looking for!

01/23/2023

1. Set specific goals
Well-defined, realistic, and short term—that’s the type of goal you want to set for yourself. Whether it’s losing 2 kilos in a month, being able to run 5 kilometers, or being able to do 25 pull-ups, achieving your objectives motivates you to stick to your workout routine. Just remember to always set new ones afterwards.

2. Plan your workout week
This may seem obvious, but planning out your fitness sessions is really important. For some people, the best time to work out is early in the morning, because it makes them feel charged for the rest of the day. Others like to cap off a long day with a good workout because it helps them wind down and sleep well afterwards. Whatever time you choose, it should easily fit into your schedule for it to become a routine naturally.

3. Learn new exercises
Going to the gym should be fun, but if you always do the same thing, well, it can get monotonous. Change it up a little by signing up to group fitness classes, or by trying out new exercises. The Basic-Fit app and our virtual coach will offer you a variety of ways to work out. With a full repertoire of exercises to do, you’ll never get bored!

4. Get new gear from time to time
We all like a new pair of running shoes. It gives things an extra kick. The same goes for some nice new sweatpants or sweatshirts; it makes things more interesting. Getting hot new gym clothes from time to time will compel you to make sure they get used!

5. Go to the gym with a friend
The easiest way to make yourself go to the gym regularly when you really don’t feel like it, is to have someone else counting on you. The two of you become a team, and the last thing you want to do is let down a teammate!

Remember that if you’re a premium Basic-Fit member, you can take someone with you for free. Just sign into your account, select “friend” from the MyBasic-Fit menu and add them to your list. You’ll receive an email with a QR-code for one free pass.

Basic Fit Gym

03/22/2023

02/07/2023

01/31/2023

01/24/2023

01/23/2023

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