The current fitness industry is flooded with various workouts. Fitness programs in magazines, at night infomercials and on many popular websites can be confusing, as you do not know where to start. Sometimes, too much information can be a bad thing - especially when you do not know the best ways to train to achieve your goals. This frustration can lead you to feel overwhelmed, and many times, people who want to start an exercise regimen do not, because they really do not know which is the best way.
Also, if your current training is not helping you meet your goals, it may simply be the wrong exercise for you. Making the effort without seeing results can block you and make you not want to go to the gym at all. You may have to step back and ask yourself some key questions to determine if your current training is coming or moving away from the goal.
The only way forward is to try to outdo yourself every week. Add weight, do an extra repetition or series, or exercise a little further or faster than you did last time.
Sean Hyson, director of group training for Men's Fitness and Muscle & Fitness.
Objectives, variety and progress
Evaluate your goals. Do you want to lose fat? Are you trying to build muscle? Do you want to become more mobile and athletic?
Remember that carrying out basic bodyweight exercises and including a variety of weights implemented in your workout helps prevent your training from becoming obsolete.
Ask yourself if your training is following the principle of progressive overload, which means that you are putting a higher than normal demand on the muscles you are exercising. This can be easily done with the continuous progression in the weight room. Sean Hyson, director of group training for "Men's Fitness" and the magazines "Muscle & Fitness", said: "The only way to move forward is to try to improve yourself every week: Add weight, do a series or extra repetitions, or run a little more or faster than you did last time, if you want to lose fat, there must be a good nutritional plan in your program that is realistic, as well as a conditioning component. "
Regarding the conditioning aspect, there are many options. The circuits, which involve five to six exercises with a minimum break in between, are effective in burning calories during and after a workout. In fact, a study conducted in the "European Journal of Applied Physiology" indicates that a circuit of four exercises performed in conjunction with short rest periods elevates your metabolism for 38 hours after training.The circuits are not only effective as a protocol for fat loss, they are easy to create and manipulate. You can shorten the rest periods between each exercise or increase the total number of repetitions to perform for each exercise to increase fat burning.
If your goal is to gain muscle, intensity is the key. Lifting heavier weights and really pushing yourself into the gym will pay off as you increase your lean muscle mass. The misconception that performing more exercises with light weights will build more muscle is false. This type of high-volume training leads to overtraining and fatigue in the gym, especially if recovery between workouts is not enough. When it comes to "restructuring" the relationship between muscle mass and body fat, intensity is one of the most important factors, always respecting the principle of progressive overload.
While you can define intensity during a workout in different ways, one way is by the amount of weight you lift in each exercise. Your body will adapt quickly to the demands you put on it, which means that after you've been lifting weights for a while, there will eventually be a plateau if you do not change one of the training variables. "If you keep your goals in mind" Hyson said, "when you see yourself making profits, no matter how gradual they are, you will find it much easier to stick with the program, and you will see results more quickly."
Finally, if your goal is to become more mobile and sporty, warming up should address the muscles that are not working properly. Driving long hours or sitting in front of the computer all day can leave you with bad posture and good warm-up movements, such as Spiderman flexion, can improve hip mobility, which is important for better posture to help you avoid injury with heavy and compound exercises, which require you to have a bar in your back or hands. Spiderman flexion begins at the standard bending position. As you lower your body to the ground, lift one foot, move your leg to the sides, and try to touch the knee with your elbow on the same side. Invert the movement and then push your body back to the starting position. Repeat on the other side in the next repetition. Continue alternating the sides, maintaining a straight trunk position and stretching the hip flexors during the downward movement.
To "activate" the muscles that are not working, include the face pull in your warm-up. The face pull is made with a support machine with cables and the triceps rope in the upper attachment. Take one end of the rope in each hand and row in a straight line up to the neck. You must use light to moderate weight.
Lifestyle, fun and recovery
The workout that's right for you fits easily into your lifestyle.If you struggle to find the time to exercise, it is necessary to find a training that is more appropriate for your personal schedule. Another essential element is enjoyment. You have to get some kind of enjoyment from your training, it has to be fun and sustainable. It is also necessary to make sure that your training leaves room for recovery, so as not to feel sore and over-exerted.
Effective training requires total commitment. You can not go to the gym once a week if you need to train two or three times that week. Sticking constantly to the training parameters is the only way to get the results you want. That does not mean that if you skip the training on Wednesday, the whole week was ruined. If you can free up some time on another day of the week or on the weekend, you can incorporate the training that is missing on that alternative day. Also, if your exercise routine takes an hour and you only have 30 minutes, go to the gym anyway - do not miss the workout. A quick 30-minute routine, in which you shorten rest times, will still be much more effective than not exercising.
You must enjoy fitness - and once you start seeing results, you will feel empowered and motivated to keep working. Robert dos Remedios, head strength and conditioning coach of the College of the Canyons in California, reinforces this mantra for his athletes, "Your workouts should be challenging and fun, without this motivation, you often give up," he said.
Work with your coach to incorporate activities that are fun for you. Wellness is not limited to a gym. Running in the park, walking the dogs and playing ball with your children are great activities that burn a lot of calories. And if you enjoy weight lifting, you can have fun in the gym, too. Making games in which you try to beat your partner's effort is a great way to maintain high intensity and training.
Once you activate the switch, and promise to get fit, you should be aware of the most common problems to avoid them. Elevation has a price: pain. The by-product of lifting weights and doing it with a good amount of intensity, is that you demand muscle. This causes pain and is called delay in the onset of muscle pain, or (DOMS) -and may peaked 48 hours after training. Novice lifters experience DOMS to a greater extent, since they are starting at a more basic level and have not challenged themselves for a while. Having this knowledge makes your recovery strategies even more important. At least eight hours of good uninterrupted sleep every night, proper and balanced nutrition, plenty of water and self-massage with a dense foam roller, are a good way to relieve pain and help you recover before your next workout.
If you do not choose an exercise that is fun for you, you do not understand the potential obstacles and you can not successfully integrate it into your busy schedule, you are preparing for failure. That is why you must clearly define your objectives, optimize your work / rest time during the day and work with a qualified trainer to develop your specific and individualized routine.
Strengthening and continuation of the exercise
Fundamentals of training
"An effective training program is reduced to three things: time, motivation and results, "said Robert dos Remedios, head strength and conditioning coach at the College of the Canyons in California.
Workouts need to adapt to your life time. Intense, short and frequent sessions produce the best results.
Your workouts should be stimulating and fun. Without this motivation, you will often be inclined to give up.
The results are the goals. Everyone wants and deserves results for their work. If the program is not helping you achieve your goals, it's time to find a new one.