Every 3-4 months you should take some time out to evaluate your workouts. Strip down, weigh yourself, take your measurements, face the mirror and be honest. Whether you’re pleased with the results, or realize you’ve got work to do, forge ahead realizing you’ve got the potential to improve and redefine not only that physique, but your overall health as well! Here are five steps that are sure to produce superlative results.
Firstly, every fitness routine should follow a three-fold approach: weight training, cardio-vascular training, and good nutrition. Neglect any one of these and your success will be compromised. You can’t preserve muscle tissue and build new muscle without doing resistance training. Hit the weights at least 2 to 3 times a week, if not more. Doing regular cardio (3 to 4 times per week for 30 – 45 minutes) is the best way to improve the longevity of your cardio-vascular system. This will also rev up your metabolism and help you burn fat. Finally, you can lift tons of weights and run miles of cardio, but unless you eat wisely, all your hard work in the gym will yield diminished returns. Consume a hearty breakfast and eat less at night; eat smaller meals (5 – 6) every 2 to 3 hours throughout the day as opposed to 1 or 2 monster feedings; opt for high protein meals with healthy complex carbs, and less than 30 grams of fat per day.
Secondly, free weights are your best bet for building muscle. A barbell and a rack of dumbbells are all you need for an effective resistance training workout. Remember, nothing beats the squat, bench press, deadlift, and shoulder press with a barbell or dumbbells for building overall mass and strength.
Thirdly, take time to journal your workouts. Make a note of how much cardio you perform at each session. List exercises, sets, repetitions and the outcome of each weight training session. Be consistent and honest with your documentation and strive to improve at least a little with each workout.
Fourthly, never over-train and always maintain impeccable lifting form with each exercise. Keep workouts to under an hour of one or two intense lifts (squat, bench press, shoulder press, deadlift) and three or four assistance lifts (curls, side raises, triceps push-downs, etc.) in order to take advantage of hormonal surges of testosterone and human growth hormone. With each press, lift, or raise, maintain perfect form.
Fifthly, make sure to have fun and enjoy yourself! When you’re in the gym, vary your routine by trying new weight training exercises, jump on board new cardio machines, sign up for novel classes…anything, just keep it exciting and challenging. On days off from the gym, take your activities to the great outdoors by walking, swimming, or roller-blading.
source https://hotspotsmagazine.com/2018/10/30/your-most-successful-workouts-5-easy-steps/
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