When you decide it is time to start getting into shape or add some resistance training to your workout, there are some things can help you achieve your results sooner and keep you protected from injury. You will want to take it slow, and make sure that you understand what muscle groups you are going to be working. Understanding your body will allow you to feel confident in your new exercise regime, and you will be safe while sculpting your body! Here are some surefire steps to help you get a great body!
Before you start to work out, do a little bit of research to learn about the different muscle groups. Knowing your body is an integral part of building your muscles up. If you do not understand what muscles you will be working, you can risk overworking one set. It is also great to have this knowledge so that when you want to target a specific area, you will know just what exercise will help you most.
If you are going to be using resistance machines at a gym, then you will want to familiarize yourself with the gym environment. At most gyms, a staff member will be happy to show you around the machines for free as they would rather have you safe in their gym then accidentally getting hurt. Keep in mind there could be a sales pitch for personal training after that. If you are using machines read the instructions on all of the machines before you use them, and start slow.
When you are ready to start lifting weights for the day, start with a cardio warm up first. It does not have to be a full cardio workout, just 5-10 minute’s at a walking speed will get you where you need to be.
After your warm-up makes sure you do dynamic stretching. Dynamic stretching is moving stretching. Do not do static stretching before your workout. Dynamic stretching is a great way to prime your muscles for a great workout.
Now that you are ready to pump weight, you will want to start with a very lightweight. You may easily be able to start at a higher weight, but this is just to practice and see how the machine works. Also, the first set of every exercise should be treated as just a warm-up, to prime the body before the heavy lifts. Remember form is more important than how much weight you lift.
Once you have your form down, then you can increase the weight, but only increase the weight so that it is manageable on the first lift. Do not worry, it will become strenuous by the last set, and you do not want to overdo it. You should do 3 sets of 8 to 20 reps depending on your goals. If you have a friend or mirror by you make sure that your form is perfect throughout the entire set.
You have probably heard about leg day and arm day, and this is one way that you can spread out your workouts to give your muscles time to rest and heal from your workout. You can either have lower body day then upper body day or do a total body workout then take 24 hours of rest between.
It is also handy when working out to keep a journal or get an app to track your progress. It makes it easier to remember what weight you are using for each exercise and will help you set goals for adding more weight.
Lastly, you should be eating a diet that is rich in protein now that you have started to pump weight. Protein is what builds muscle, so if you are not getting enough of it in your diet, then you would not see the gains that you want to. Keep in mind to much protein is also a bad thing. Every person is different depending on their age, sex, weight, and goals for how much protein, carbs, and fat you should consume.
You do not have to do it alone, however. The trainers at Turnfit Fitness are here to get you in the best shape of your life. Entrust us with your workouts and we promise you will see results. If you are not a client of ours and would still like support and motivation make sure to join our free health community here https://www.facebook.com/groups/turnfit/