Very often in the gym I come across newcomers who have little idea about what to do or how to start an exercise regime. True, all gyms have-or at least are supposed to have-trained instructors who can guide newbies, introducing them to an exercise regime that would suit them but more often than not that just doesn't happen and many newcomers are pretty much left to their own devices. And that can be disastrous. I've seen gym greenhorns do dangerous stuff with weights and know of a couple of cases where grievous injuries have resulted because of that. With that in mind, this edition of the column provides a checklist for newcomers to the gym.

Consult your doc. Or better still, go in for a comprehensive medical check-up-especially, blood pressure, heart condition, reflexes, the condition of your back, joints, etc. Does your doctor approve a weight-training regime for you? If he does, are there any caveats? For instance, if you suffer from spondylosis or have a back problem, what are the exercises you must avoid? Get a clean chit from your doctor before you hit the gym.

Always warm up. It's important to raise your core body temperature (that means increasing the oxygen supply to your muscles) so that your muscles are relaxed and ready for a period of activity. A good warm-up can also prepare your lungs and heart for exercise. A five-to-seven minute brisk jog or even power walking is good enough.

Don't forget to stretch. Stretching your muscles before you pick up the weights helps in further warming up your body and also prepares the muscles for exercise without injuries. Stretch your shoulders, back, legs and chest muscles before beginning your reps. In a future instalment of this column, I will introduce a series of simple stretches that may help.

Less is more. Many newbies, particularly men, try to impress others in the gym by trying to lift more weight than they should. Instead of big muscles, this can cause big injuries. The correct way is to start with moderate weights and over a period of time keep raising the weight you lift. And don't give a damn what others are doing or what they think of you.

Slow and steady. Avoid jerky movements. For instance, if you're doing biceps curls using dumb-bells, move your arm smoothly and slowly and remember that it is as important to lower your arm slowly as it is to raise it. Jerky movements or movements that are too fast can cause injuries.

Eat right. Workouts are meaningless if you don't eat well. Eat healthy food and try to eat several small meals rather than one or two huge ones. Without a good diet, workouts can never give you strength and muscle mass.

Get a spotter. I've seen newbies at the gym not sticking to proper form, especially when it comes to posture while exercising. This can cause long-term problems. Get somebody to spot (ensure your form is correct) you in the gym.

Don't over-train. Don't over-exercise your muscles. If you do, it could be counter-productive-leading to muscle mass loss rather than gain. A thumb-rule to follow: exercise two body parts a day, four days a week.

Drink water. Or else you could get dehydrated while working out. And remember, water is the biggest constituent of your body.

Cool down. It's as important as warming up. After a workout, give your body a chance to get back to normal. Don't exert yourself and take it easy till your breathing is back to normal after a strenuous workout.

-Muscles Mani
-Write to musclesmani@intoday.com

THE EGG FACTFILE
Getting late for work and want a quick bite? Boil an egg.

WHY EGGS: Shikha Sharma, weight management consultant, explains: "An egg has the highest biological value because it has six-to-seven grams of protein in the egg white and Vitamin E in the yolk." Egg whites, which contain the protein Albumin, are safer. Says Dr. Rekha Sharma, Chief Dietician, AIIMS, "It is actually safe to eat two egg whites every day. Albumin is a good quality protein; it gets fully absorbed and nothing is dispersed."

However, eating eggs with yolk three-to-four times a week is acceptable if you don't have coronary artery disease and don't consume too much of trans fatty acids (which are solid at room temperature) like ghee or dalda.

WHO SHOULD AVOID: Eating an egg has to do with understanding your individual body type, age, gender (safer for women), reaction to eggs (some people are allergic), the climate (people in hotter climes would do well to avoid eggs), the amount of exercise and state of health.

Also, you should reduce the intake of eggs as you grow older because the body gradually loses its ability to handle the cholesterol present in egg. "Cholesterol patients, smokers, people with blood pressure and a family history of heart attacks should watch it," warns Dr. Rajnish Sardana, Chief Cardiologist, Metro Hospital and Heart Institute.

And yes, whether you prefer egg whites or yolks, or both, do exercise some moderation.

-Amanpreet Singh