| 1. Have A Plan.Why do most people fail? They | | | | press with pull downs, curls with tricep |
| do not set goals and write out detailed plans | | | | extensions.7. Pre-workout Cardio & |
| on how they will attain the goals that they | | | | Stretching.By doing the cardio before you |
| set for themselves.2. Keep A Journal.By | | | | train you will be able to increase your core |
| keeping an accurate journal you will | | | | temperature and thus be less likely to get |
| guarantee that you are making progress, and | | | | injured while training. Having said that, |
| if you are not then the journal itself will | | | | many people like to train cardio after their |
| have the answers to why you are not making | | | | weight training. The bottom line is, as long |
| progress. You are in essence your own | | | | as you are doing cardio training, do it when |
| personal trainer.3. Basic Movements.Focus on | | | | you want to.8. Train with a partners.By |
| the basic movements of weight training: | | | | training with someone else, it makes you more |
| | | | accountable for your training. If motivation |
| Squats Deadlifts Bench press Shoulder press | | | | is you problem, having a partner who is |
| Chin ups Dips Rows Curls Situps Calf raises4. | | | | counting on you being there might be the |
| The Tempo of your workout.Tempo is the speed | | | | trick. Also, training with a partner has a |
| at which you lift the weight. You should vary | | | | safety element as well. If you are training |
| the tempo at which you train.5. Rest Between | | | | with heavier weights, it is nice to have |
| Sets.The amount of time that you rest between | | | | someone who left that bar off you chest when |
| sets is dependent upon the intensity at which | | | | you have trained to failure.9. Post Workout |
| you lift (how close to your maximum). If you | | | | Nutrition.I know it is supposed to be about |
| are doing higher reps (12-15) then you rest | | | | weight training. The most common mistake most |
| periods will be shorter (45-75 seconds), but | | | | people make is not eating after they train or |
| if you are doing only a few reps (1-5) then | | | | not eating the right thing. This meal should |
| you will need longer periods (2-5minutes) | | | | contain a mixture of different types of |
| between each set.6. Prevent Imbalances.Have | | | | carbohydrates such as a high glycemic |
| you ever seen a guy that trains nothing but | | | | carbohydrate like glucose, a medium gylcemic |
| bench? His shoulders are pulled forward and | | | | carb like maltodextrin and a limited amount |
| rounded in. He will have trouble sooner or | | | | of a low glycemic carbohydrate like |
| later because he has an imbalance between his | | | | fructose.10. Take Time Off.One of the most |
| horizontal pushing and pulling muscles. | | | | common mistakes people make in their training |
| | | | is over training. Many people believe that |
| When designing a program make sure that the | | | | more is better. In fact, if you over train |
| program trains both the agonist and | | | | you are running the risk of having a negative |
| antagonist muscle groups. A few examples | | | | effect on your workouts. |
| would be bench press and rowing, shoulder | | | | |