There are many things required to having successful workout, check out these tips and make sure you're doing them all to get the best workout session out of yourself.1.Have a plan of attack – Set some realistic short term and long term fitness goals you want to achieve. Then with the guidance of a personal trainer, set out a program with exactly what you need to do to achieve these goals.
2.Keep a training log – Don't try to keep the amount of weight and reps you did in your head, keep it all written down in a training log. This way you'll know exactly what you need to do to beat your previous attempts. By increasing your reps and weights little by little each week, you'll eventually achieve your goals faster then if you just randomly did what ever exercises and weights came to your head.
3.Do the BIG 3 – Squat/Bench Press/Deadlift are classified in bodybuilding terms as the BIG 3. They are the three exercises you must have included in your program no matter. They are the most productive exercises you can do. They build more muscle and strength then any other exercise out there because they stimulate the most muscle building hormones.
4.Rest times – Rest times between sets should be 1-2 minutes max for rep ranges of 8-12. If you are working at a rep range of 1-5, then you can increase your rest times to 2-5 minutes. The reason for this is simple. When you workout at high reps your body recuperates quicker then when you work out at low reps.
5.Keep a balance – Have you seen those people that only train their upper body? Their legs are what we call chicken legs. They have this massive upper body and then chicken legs, it just doesn't look right. Not only that, failure to work your legs will make your gains slower. Because legs are such a big muscle, when you work them out they release a high amount of growth hormone to all your muscles, therefor your arms, chest, shoulders, etc. will grow more as well. If you don't workout your legs, not only will you look silly but you'll miss out of critical gains to the rest of your body.
6.Be warmed up before your session – Doing 5 minutes of cardio and stretches will warm your body up, making it less likely to getting injured whilst training.
7.Do grip work – Improving your grip gives you strength to use in the real world and improves your strength in other exercises. Having a strong grip reduces the chance of getting your wrists injured and allows you to use more weight for other exercises.
8.Nutrition – A very important part of bodybuilding is nutrition, you must eat to grow. Get your diet in check to make sure you're eating the right food in the right quantities to get bigger.
9.Recovery – Every 10 weeks, take a full week off working out. This gives your body time to recover after a hard cycle of training. You wont lose anything during this time, but you'll actually get stronger. Another part of successful recovery is making sure you get at least 8 hours of sleep per night. Muscles don't grow in the gym, they grow when you sleep.
Chris Walker is the founder of Chris Walker's Fitness located in Kitchener, Ontario. Chris manages several certified trainers, (CFT) within his organization and actively works with medical doctors and health care professionals in helping their patients to reduce bodyfat restore musculoskeletal strength and gain control over their blood sugar readings, good and bad blood fats and blood pressure readings, among other critical fitness issues. Chris has helped people to get in shape for their wedding day as well as people battling severe obesity. Chris likes to focus on functional training and likes to incorporate his martial arts background into his programs. Chris is a firm believer of a strong mind and guarantees results for those who don't mind a little hard work. Chris is a member of International Sports Sciences Association, (ISSA) and Canfitpro Organization. Chris has made media appearances on Global Television, Rogers Daytime, The Record News Paper and is a published author of many health and fitness related articles and books.
No comments:
Post a Comment