Basic Workout Principles

Overview

Don't try to do too much too fast. Resistance training is a gradual, progressive process and you want to develop a positive upward trend no matter where you are starting. You are training your muscles to do things they have never done before - or have not done in a while.

» They are good learners, but the learning process takes time. Do not try to make big gains suddenly.

» Favor strict technique over heavy weights. If used correctly, the techniques will give you the results you desire for one simple reason. They are the most effective way to target the muscles you are training. To maintain proper technique, watch your body to see if you are throwing your weight around, meaning you are overcompensating to accomplish the movements. A mistake like this prevents you form isolating the muscles each exercise is designed for. If you can not isolate, drop the weight.

» Stay hydrated before, during and after your workout. Do not  wait until you are thirsty to drink water. By that time, you are already dehydrated. Staying hydrated will help maintain your strength and endurance, and also help you burn body fat.

» Do not  plan on doing the same exercise, reps and program for any longer than six weeks at a stretch. As you advance, your goals will change, so be methodical in your development, but do not get formulaic. You have to constantly provide new stimuli to keep muscle growing.

» Guard against overtraining. More is not always better. Remember: Training is just a stimulus; the real growth occurs outside the gym with proper nutrition and recuperation. Do not be afraid to miss an occasional workout or take a week off now and then, especially when you hit a training plateau.

Warm Up:
                Spend about five minutes warming up your body at the start of every workout. That means getting the blood flowing., raising the heartbeat, core temperature and metabolic rate with five minutes of  aerobic exercise. Use the stationary bike, treadmill, jump rope -- whatever gets your motor running. Do not just look around. Visualize what you want to a accomplish in your workout.

Wrap-Up:
                There are three crucial steps you must do to warp up your workout: warm down, stretch and replenish. We do not consider these as part of a "post" -workout routine, because every serious trainer knows that these elements are as essential to your program as any lift, crunch or pull down you do in the gym.

Warm Down:
                    When you are finished with your workout , move into a five-minute low-intensity aerobic exercise. Ride the bike, use the treadmill, whatever suits you best, but keep your heart rate under 100 beats per minute. This allows your metabolism to slow steadily and your body to recover in a controlled fashion.

Stretch:
            The Second step of wrapping up a workout is  to stretch the muscles you have just worked. Perform stretches with slow, deliberate movements, without bouncing or jerking.

Replenish:
                 Right after you finish training, replenish your body with water and fast  acting carbs like raisines, mashed potatoes, bananas or a  post-workout drink. Directly after training, your body needs carbohydrates to replenish energy reserves. Try to get your carbs within 30 minutes of training or, better yet, drink a carb drink as you train. If you miss this window of about 30 minutes, you would not have  as good  a chance to replenish your carbs fully before the next  day's workout. In addition to carbs, consume whey protein to aid in muscle growth and recovery. Whey protein powder quickly dissolves into amino acids, which provide your body with the building blocks to enhance recuperation.