Whatever sport you’re training for, don’t start your workout program until you’ve read these easy-to-adopt nuggets of Essential Training workout advice.
Keep a record
Every Olympian keeps a detailed record of their training sessions. You, too, should record what you’ve done, what you’ve lifted. And what was happening outside of training?
Knowing you had a bad day at work, for example, can help explain why training went badly.
Stick to something you can commit to, such as three training sessions a week. You can always add sessions once your habits are established.
Short can be sweet
Olympians may train for hours every day, but you’ll get great benefits from comparatively short but intense sessions, which are more productive than hours spent on the treadmill.
You can cut your gym time in half by reducing rest and increasing intensity.
Work on flexibility
Full-time athletes don’t have trouble finding time to train, but the rest need to work around work and family commitments.
Plan in advance, but if you know you’ve got a busy week at work, back off a bit. When you get more free time, you can put in more training.
Don’t get legless
Unless you’re a sprinter, it’s tempting to neglect your legs. But if you don’t do squats. Lunges and deadlifts, you won’t build muscle and lose fat effectively- and will end up with pencil legs.
As well as working your legs, squats help release growth hormones to increase muscle all over your body.
The right attitude can be a massive difference to the effectiveness of your workouts.
Remind yourself on your way to the gym why you started the plan, and think how good you’ll feel once you have reached your goals.
Keep your core tight
Before any heavy lift, tighten your core muscles – those around your midriff – to protect your lower back from injury.
Don’t try and compensate for weak abs by wearing a weightlifters belt. You’re better to pick a lighter weight and build up slowly as your core strength increases.
Time your sets
Each set of exercises should take you around 40-45 seconds to complete.
If any faster, you’re not putting your muscles under tension long enough to get good results. So each rep should take three or four seconds.
Make the lowering (eccentric) portion of the lift slow and controlled, and then move powerfully through the exertion (concentric) part.
Don’t forget to breathe.
Never hold your breath during a heavy lift. Instead, the general rule is to breathe in as you lower the weight and then breathe out through tight lips as you lift the weight.
Make as many lower-body moves as upper-body; for every pushing, the motion does a pulling one and gives the same amount of attention to opposing muscle groups, such as biceps and triceps.
Aim to increase the resistance you use for an exercise by around ten percent every three or four weeks. This will ensure that your muscles get the stimulation they need to grow.
If the weights don’t get bigger, then neither will your muscles.
Get your rest
Your muscles don’t grow in the gym. They develop when they are recovering afterward. That’s why you shouldn’t train the same muscle groups two days in a row.
Because they won’t have had time to repair themselves from the first workout by the time you hit them again. If you want more Muscle, always take rest days and make sure you get enough sleep.
If It Hurts-Stop!
Pain is your body’s way of telling you something is wrong, so if you feel any pain stop immediately, and don’t resume training until you’ve recovered. Always speak with your healthcare supplier if you are not sure whether you should train or not.
You can tum fat into Muscle.
Reality: To convert fat into muscle, you’d have to be an alchemist. They’re two different things, so converting one into the other would be messing with all known laws of science.
The process of creating muscle and burning fat is unrelated Muscle is active tissue that bums calories. At the same time, fat tissues store excess energy.
Doing crunches builds a six-pack.
Reality: You can have the most robust abs in the world, but if they’re under a layer of fat, then you’re not going to see them.
And if you’re trying to burn fat, crunches are just about the worst move you could choose. You would have to do about 500,000 to burn one kilogram of fat.
Machines are better than free weights.
Reality: If they cost a lot of money and are constantly being updated, machines must be more beneficial than dumbbells and barbells, right? Wrong. Machines merely allow you to move in a fixed movement.
That means your stabilizing muscles, the ones that protect your joints, aren’t forced to work, and if these are weak, you increase your injury risk when you go from using machines to free weights.