THE FIVE GOLDEN RULES FOR WEIGHT TRAINING
How many times did you take up training and give it up in a couple of weeks? I think I know the answer. Most people just fail to grasp what sticking to such a routine is all about. What we offer here are some basic guidelines on how to start and proceed with your workout schedule. You’ll hardly find anything new in this article but don’t dismiss the suggestions below as they’re really worth considering!
1. Aim at achieving something within your capabilities;
2. Structure your workout in such a way as to make use of all muscle groups;
3. Promise yourself to follow your exercise pattern for 4-5 weeks (this will give you some time to make exercise part of your daily routine);
4. Approach this challenge with enthusiasm: this is the only way for it to work;
5. Supplement your training program with a suitable nutritional plan (figure out the types, order and quantity of the food you’ll consume).
THE ULTIMATE GOAL
Now, this is particularly important: aim for something you can really achieve. Fitness experts claim that it is essential to be successful in training either at its very start or in its subsequent course. The feeling that you’re in control boosts your confidence. Advance into training gradually. Make sure you don’t put too much pressure on yourself as it can provoke quite the opposite effects. Remember, you can’t look like your favourite action film star in two months’, so opt for something more realistic.
STRUCTURING YOUR WORKOUT
Settle on an exact amount of daily and weekly time spent on training. You can then plan your workout accordingly. If you can’t spare much time on daily sessions, include just basic exercises. Fitness consultants advise starting with the mid-section first and continuing with the chest, the back, the shoulders, the biceps, the triceps and, finally, the legs. Beginners should start with only two activities per bodypart. They are ideally to do 3 to 4 sets of 8 to 12 reps. Let your body rest for a day between the training of one muscle group and the other. Keep yourself informed and update your knowledge with regard to training programs. Search the net, scan through books and magazines, talk to fitness instructors and exchange ideas with your friends and mentors. A well-planned and nicely structured exercise routine can do a lot to improve one’s physique.
DEDICATION
Let me guess. This is your ‘favourite’ item from the list, right? Motivation often cheats on us. We tend to be so energetic and enthusiastic when just about to start something and so much more dejected and stuck-in-a-rut afterwards. To succeed in training, just like in any other activity, you have to constantly revive your inner motivation. Look upon your exercise routine as the new challenge you face: can you really cope with it, can you prove the strength of your will? When firm on achieving something, you need to be consistent, stick to what you have planned and never let failures get you down. Last but not least, be optimistic and you’ll be much closer to the body you dream of.
EAGERNESS
Even when structured in the same way, workouts are markedly different. You may not know it but factors, such as your mood and concentration, energy levels and tension influence your performance. Odd as it may seem, your emotional state and attitude matter significantly. So, if you’re after optimum results, prepare yourself for your gym session in advance. Learn how to enjoy and look forward to your practice at the gym. If it turns into yet another daily task for you to do, you’re doomed to fail. Open your mind and accept training as something positive and beneficial to you.
RHYTHM AND DISPOSITION.
Ambitious people stick to terse and efficient workouts. They take less time and don’t allow for distraction and loss of energy. Interruptions during training should be avoided as they disharmonize the whole process. Note that we don’t say you should be in haste and complete your exercises holus-bolus. Hurrying can only make you nervous, worsen performance and leave you full of negative emotions after the session. What you should instead aim at is doing one activity after the other at a normal pace. Dedicate yourself entirely to every workout, every set and every rep. Become engulfed in what you’re doing. Concentrate on how you carry out the activity, how your muscles function and how you actually feel about that. Don’t forget your ultimate goal of having a good-looking and muscular body and remind yourself that practice makes perfect. When it comes to weight training, bear in mind that it’s way better to start with lighter weights and allow your body to adapt than produce a shocking effect with something heavier and give up such training entirely.
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