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7 Vital Workout Principles to Getting the Most Out of Your Routine
7 Vital Workout Principles to Getting the Most Out of Your RoutineBy Rex A. Causey
1. Start a workout journal.
Buy a journal for your workouts. It can be as simple as a spiral bound notebook.
Plan and write down your workouts ahead of time. (Have your exercises and rep ranges ready to go) Do not wait till the day of your workout.
Bring your journal with you every time and record your performance in order to track progress.
2. Weight training should be done 2-3 times per week and preferably on non-consecutive days.
Spend no more than 45 minutes maximum performing your routine.
Start with fewer exercises and gradually add one more in as you become more experienced.
3. Perform 3 sets of each exercise with no more than 12 reps per set.
If you can lift the weight 12 repetitions easily then go up at least 5 pounds on your next set. (12 reps means WAY TOO EASY!)
4. Perform each repetition with proper technique.
Always put quality of the lift before quantity of the weights.
Correct form and technique will not only prevent injury however give you maximum results!
Research and study proper form and techniques.
5. Use heavy weights once proper technique has been learned. Start at about 60-70% of your maximum on your first set.
Now you may start lifting for 3 sets of 12-10-8 reps.
You must increase anywhere from 5 to 10 total pounds for your next set ONLY if you reach the rep limit.
In order to achieve an effective workout there must be strain placed on your muscles and bones so remember to always add that weight if you reach your rep range.
6. Lift with intensity
If you are not sweating then you did not work out hard enough.
Do not chat during your workout time. Do that afterward.
STAY FOCUSED AT ALL TIMES.
7. Break records every workout! Always seek to improve performance.
If you did not reach the rep limit on your final set last week then you must obviously stay with the same weights on that particular exercise however work to get those reps in!
Designate one week of each month to test your maximum on certain major exercises.
This is extremely rewarding by your 3rd month of consistent exercise because you can look back in your journal and remember just how far you have come!
Rex Causey is a home business owner, science teacher, basketball coach and personal trainer. He earned a Bachelor Degree in Kinesiology with an added emphasis and prominence on teaching and motivational techniques. Along with his BA he minored in coaching and biblical studies. Mr. Causey was also a standout All American college athlete in Basketball and Football.
Constantly keeping up with the latest information and details and studies concerning health and fitness, Mr. Causey strives to serve others through his vast knowledge of better living. He is not just an advocate of a healthy lifestyle for others however applies the same principles and techniques to his own everyday routine.
If you enjoyed this article then feel free to visit my Father's websites: http://www.mrcausey.info and http://www.coachcausey.com We work together very closely and you might find his articles and websites useful as well.
,Exercise For ABS Diet
Exercise For ABS DietBy Kris Lee
Adequate exercise is as important as good nutrition in losing fat or adipose tissue and flattening the stomach in the Abs diet. It includes strength training three times a week, abdominal exercises two or three days a week, and optional aerobic exercises two or three times a week. There are three basic principles to the exercise program: leave at least 48 hours between weights workouts of the same body part; do no exercises one day a week; and warm up for five minutes before exercising by jogging lightly, riding a stationary bike, jumping rope, or doing jumping jacks. There are three components of the plan that target different types of exercise:
* Strength training-Total-body workouts three days a week, with one workout placing extra emphasis on the leg muscles.
* Cardiovascular exercises-Do these twice a week in-between strength training days. Activities include cycling, running, swimming, brisk walking, and stair climbing.
* Abdominal (ab) exercises-Do ab exercises two or three times a week, before strength training workouts.
GETTING STARTED. People who are not already.
exercising should do light strengthening exercises three days a week for the first two weeks. One sample routine is to alternate between three sets of eight to 10 push ups and three sets of 15-20 squats with no weights. Rest for one minute between sets. Whenit Page 3 becomes easy to do 10 or more push ups and 20 or more squats, increase the number of push ups and add weights to the squats, using either a barbell or dumbbells. The weights routine should be followed by 30 minutes of brisk walking.
People who already exercise regularly should consider switching from their current workout routine to the Abs diet workout for at least the first few weeks, according to Zinczenko. For max results, it is greatest to change the workout routine every month to keep the body from adapting to a repetitious routine that can slow muscle development. The Abs diet suggests the basic workout be done on Mondays and Wednesdays, starting with one set of an ab exercise from each of the five categories of abdominal regions. Follow this with two circuits of one set of the core exercises in the order listed. On Tuesdays and Thursdays, do 20-30 minutes of cardiovascular exercise. On Friday, do the Monday through Wednesday workout however in place of the ab exercises, traveling lunges, 10-12 reps, and step-ups, 10-12 reps each leg. Do two complete circuits
For more information on Diet and Fitness, visit my complete diet blog here.
,Tracking Success With Workout Charts
Tracking Success With Workout ChartsBy Robert Grazian
Some things to consider when beginning any new exercise routine are type of exercise, frequency, duration, weight, number of repetitions and number of sets. Many times someone else, whether it be a friend, personal trainer, website, or magazine has given you some basic guidelines to follow for a specific routine. Still, some of you will decide to take matters into your own hands and put together your own personal exercise plan. It does not matter which route you take, you will benefit from using a workout chart.