Before anything, have a complete medical check-up with your physician. It is important to know your body’s current status. Do you have an ailment that needs treatment? Some exercises may be harmful for you to do. Find out the condition of your muscle and bones to know what particular movements should be avoided to prevent further damage.
To achieve the ideal body you want quickly, you need to chart out your training frequency and the different muscle groups that you are planning to exercise on specific days. Have the in house trainer or fitness consultant put together a customized weight training program for you with the assigned weight loads, reps and sets as influenced by your body type, weight and fitness goal.
Split training is valuable because it will get the most out of your fitness routines. Ask yourself how many days you can devote to training. If you have two days, you can divide the workouts between your upper body muscles and your lower body muscles. If you have three days to spare, divide your workouts as follows: day one – chest, arms and stomach, day two – legs, day three – back, shoulders and stomach. Put in cardiovascular activities on the other days of the week. Have an early morning job or a late afternoon Frisbee game in the park with some friends-this qualifies as fun and effectual cardio exercises.
Some of the most effective drills are as follows: Chest – barbell bench press, declined bench press and inclined bench press Arms – Dips, Barbell curls, close grip bench press Abs – crunches, leg raises, Roman chair Back – Lat pull downs, T-bar rows, deadlifts Shoulder – standing military press, sitting military press, dumbbell rear felt flyes Legs – Squats, front squats, lunges, leg press
It is important that you practice stretching before you exercise and even in between sets. Stretching raises the body temperature, as well as increase the blood flow to the different parts of your body. It also extends the connective tissue which in turn creates space that allows more room for muscle growth. Furthermore, stretching improves flexibility – this optimizes your body’s subsequent training sessions.
Get frequent and quality sleep into your lifestyle. It is the easiest way to develop muscles as sleep works to repair and grow the damaged muscle tissues to be stronger and bigger than before. Avoid dehydration by drinking 10-12 glasses of water on your training days. Lastly, follow a healthy diet faithfully to accelerate your fitness goals.
It matters not what weight you start it, if you are willing and determined, you can get the body you’ve always wanted. Take heed the valuable tips and workout routines schedules as listed in this article and enjoy the results you have worked so hard for faster than you thought.