Before beginning any workout or physical activity, it is essential that you consult your physician. Whether you are in a beginner, intermediate or advance level, it is equally important to set a work out program that includes the following:
- Cardiovascular Exercise
- Strength Training
- Flexibility
- Proper Nutrition
Stay focused and stay with your exercise program. Keep this in mind.
- Avoid Plateaus
- Take Breaks
- Stay Motivated!!
Your motivation is crucial. Avoid strolling around the gym and taking long breaks in between workouts. If your goal is to get fit and workout, your key is to stay focused and committed to a program and goal. This is where it starts for you.
First Step: Commitment. Focus. Make no excuses and get to that gym. You will feel better when you do. Set a schedule to go 2 to 3 days a week – without fail. Change your on/off days around, break the monotonous in your schedule. Whatever works best for you but committing to the 3 days a week.
| SUN |
MON |
TUE | WED | THU | FRI | SAT | SUN | MON | TUE | WED | THU | FRI | SAT |
| OFF | ON | ON | OFF | ON | OFF | OFF | ON | ON | OFF | OFF | ON | OFF | OFF |
Choose your best time of the day. If you’re a morning person, you may want to work out early mornings. If you prefer and or feel more motivated after work then set your work out schedule without fail. Again, find your best time of the day and stay committed!!
Second Step: Always warm up – 5 to 10 minutes on the elliptical machine, bike or light jogging.
Third Step: Do less. Forget about 3 sets. One set of 10 to 20 with enough weight to tire the muscle – not to the point of pain or strain (you do not want to get hurt). This yields 90% of the benefit of 3 sets in 1/5 of the time!!! Less boring too!! Staying aware of your workout progress will keep you connected to what your body is doing and feeling.
Limit yourself to 6 to 9 machines and 20 to 30 minutes. Rotate your workout among upper body, core (mid-section) and legs. Keep moving. No rests. Work major muscle groups. Curls not needed. Arms are worked indirectly by chest, back or shoulder exercises. The slower you move weight the better. Do not rush through it, slow movement will work the muscle over its full range.
Fourth Step: Hop on the elliptical machine for 10 to 20 minutes. You can optionally switch to the treadmill for another 5 to 10. Work hard enough to sweat. NO READING allowed. Once you have settled into a routine, intersperse with 1 or 2 minute intense intervals (interval training) where you push your heart rate an extra 10 or 20 BPM.
Fifth Step: Cool down for 5 minutes on treadmill. Stretch at the end of each workout. Reward yourself with a few minutes in the steam room or sauna.
Create challenges for yourself. Continue to set different goals as you progress. Join NC Bodyduilding today to help keep you motivated by network with Fitness Consultant, online Personal Trainers, Nutriton and other people that's living a healthy Lifestyle! CLICK HERE JOIN!