I start where?
What is this for?
Is this the right way of doing it?
How many times do I do this?
Is this really this exhausting?
Do you think I can do this in a month?
What do I eat after my workout?
Do I have to do this everyday?
These are COMMON questions newbies ask in the gym. The gym staff first tell you to step into the weighing scale and see how many pounds you should lose. Then they measure your stats so you can measure your progress. Then they tell you to follow a certain program and ask an instructor to show you how to do it. After the first session, you are on your own. WTF!!! No wonder you're not seeing progress. You can't remember the name of the exercise, you have no idea what it is for, you have no clue how much to lift or push and worst of all, you do not know anybody in the gym. Then you quit.
The KEY to staying healthy is understanding the routine or program you are following. First, a FITNESS PROGRAM does not end outside the gym doors. You follow the program until you sleep and start the moment you wake up. It is composed of a series of routine things committed to staying healthy. Exercising is only a small part of this program. It will also include Eating habits, Regular Healthy Balanced diet, Rest and Lifestyle changes. All are equally important in accomplishing your goal. To have a fitness program, you must first start with a GOAL. Achieving your goals need hard work, patience, determination and persistence. Thus, MOTIVATION is a very important part of training. Keep yourself motivated to follow your program and formulate FEASIBLE GOALS.
GOALS (PROGRESSIVE RESISTANCE TRAINING)
*Options: TONING / BODYBUILDING / MAINTENANCE
*Other options are SPORTS SPECIFIC: Running / basketball / martial arts
GENERAL RULES
1. REST is more important than EXERCISE. Exercise is equally important as FOOD. Rest for at least 2 days/week or do cardiovascular exercises in between Heavy days)
2. NO PAIN, NO GAIN. The heavier you lift/push/carry, the greater the effort and thus the greater the muscle activity.
3. PROPER FORM is always advised. The best way to gain muscle is to do the exercises correctly at the right weight. Lifting too much weight at the expense of proper form is a waste of time.
4. WARM-UP and COOL-DOWN. Stretching before and after a work-out will prevent injuries, increase power and flexibility and helps you focus during a work-out. Stretching after a work-out will help increase circulation to the exercised muscle thus improving recovery.
Each GOAL comes with a different set of exercises
I. BODYBUILDING/ GAINING
DIET: Eat more with a target of 1-2 grams protein/kilo body weight (roughly 50-150 grams of PROTEIN in diet)
EXERCISES: Heavy with less repetitions (10-8-6) x 3-4 Exercises per body part. The more you subject the muscle to stress, the more it grows. You may experiment with Supersets and drop sets.
II. TONING / CONDITIONING
DIET: Eat enough protein and carbohydrates to promote recovery. Eat more and you will start to gain weight. CONTROL is the Key. Eat small frequent meals and never binge. More Protein than Carbs mean more lean meat than rice/pasta. White Meat (Chicken breast / fish) supplies better protein than Red Meat.
EXERCISE: More repetitions with enough weight to lift 8-12 reps. Start with a weight you can lift at least 10 reps then maintain. Do not increase load as this will reduce your number of repetitions. Include a cardiovascular workout (run / bike/ swim) at least 2x a week to increase fat burning and increase your stamina.
III. MAINTENANCE
DIET: Regular Balanced Healthy diet
EXERCISE: Enough load to lift or carry at least 10 reps X 3 sets per exercise. You may experiment with Circuit training or Cross training to avoid boredom.
These GOALS will help you decide what program to follow and what exercises to perform.
REMEMBER:
1. Feasible GOALS
2. Stay Motivated
3. Follow the General Rules
4. ENJOY your time at the Gym.
Next Blog: Supplementation. Sports Specific Exercises. Exercise Basics.
Is this the right way of doing it?
How many times do I do this?
Is this really this exhausting?
Do you think I can do this in a month?
What do I eat after my workout?
Do I have to do this everyday?
These are COMMON questions newbies ask in the gym. The gym staff first tell you to step into the weighing scale and see how many pounds you should lose. Then they measure your stats so you can measure your progress. Then they tell you to follow a certain program and ask an instructor to show you how to do it. After the first session, you are on your own. WTF!!! No wonder you're not seeing progress. You can't remember the name of the exercise, you have no idea what it is for, you have no clue how much to lift or push and worst of all, you do not know anybody in the gym. Then you quit.
The KEY to staying healthy is understanding the routine or program you are following. First, a FITNESS PROGRAM does not end outside the gym doors. You follow the program until you sleep and start the moment you wake up. It is composed of a series of routine things committed to staying healthy. Exercising is only a small part of this program. It will also include Eating habits, Regular Healthy Balanced diet, Rest and Lifestyle changes. All are equally important in accomplishing your goal. To have a fitness program, you must first start with a GOAL. Achieving your goals need hard work, patience, determination and persistence. Thus, MOTIVATION is a very important part of training. Keep yourself motivated to follow your program and formulate FEASIBLE GOALS.
GOALS (PROGRESSIVE RESISTANCE TRAINING)
*Options: TONING / BODYBUILDING / MAINTENANCE
*Other options are SPORTS SPECIFIC: Running / basketball / martial arts
GENERAL RULES
1. REST is more important than EXERCISE. Exercise is equally important as FOOD. Rest for at least 2 days/week or do cardiovascular exercises in between Heavy days)
2. NO PAIN, NO GAIN. The heavier you lift/push/carry, the greater the effort and thus the greater the muscle activity.
3. PROPER FORM is always advised. The best way to gain muscle is to do the exercises correctly at the right weight. Lifting too much weight at the expense of proper form is a waste of time.
4. WARM-UP and COOL-DOWN. Stretching before and after a work-out will prevent injuries, increase power and flexibility and helps you focus during a work-out. Stretching after a work-out will help increase circulation to the exercised muscle thus improving recovery.
Each GOAL comes with a different set of exercises
I. BODYBUILDING/ GAINING
DIET: Eat more with a target of 1-2 grams protein/kilo body weight (roughly 50-150 grams of PROTEIN in diet)
EXERCISES: Heavy with less repetitions (10-8-6) x 3-4 Exercises per body part. The more you subject the muscle to stress, the more it grows. You may experiment with Supersets and drop sets.
II. TONING / CONDITIONING
DIET: Eat enough protein and carbohydrates to promote recovery. Eat more and you will start to gain weight. CONTROL is the Key. Eat small frequent meals and never binge. More Protein than Carbs mean more lean meat than rice/pasta. White Meat (Chicken breast / fish) supplies better protein than Red Meat.
EXERCISE: More repetitions with enough weight to lift 8-12 reps. Start with a weight you can lift at least 10 reps then maintain. Do not increase load as this will reduce your number of repetitions. Include a cardiovascular workout (run / bike/ swim) at least 2x a week to increase fat burning and increase your stamina.
III. MAINTENANCE
DIET: Regular Balanced Healthy diet
EXERCISE: Enough load to lift or carry at least 10 reps X 3 sets per exercise. You may experiment with Circuit training or Cross training to avoid boredom.
These GOALS will help you decide what program to follow and what exercises to perform.
REMEMBER:
1. Feasible GOALS
2. Stay Motivated
3. Follow the General Rules
4. ENJOY your time at the Gym.
Next Blog: Supplementation. Sports Specific Exercises. Exercise Basics.
Posts
No comments:
Post a Comment