So basically, first we have to start with the goal. Some want to loose weight, to tone, gain size, train for a triatholon, and for which ever reason you choose analyze and research it. Look at those basic questions:
WHY ( what is my reasoning, is it rational/healthy)
What ( what do I need to do, plan for, buy, think about to get there)
When ( when do I start, what are my target goals along the way, and what is my goal date)
Where ( where is this goal going to take place, is it feasable)
Who ( who am I doing this for ( make sure its you!))
So after answering these questions, it is important to analyze you answers. Your goal has to be realistic, if it isn't, and the likely hood of failure is high, re adjust your goal, re evaluate. Remember, you want to be successful, now, that doesnt mean aim low, aim high but still within reach. Ask your friends to help evaluate your goals, get some feedback, can they help you, are there other options that they may suggest that may help you with your goals?
Another HUGE part of setting goals is validation, not only will you be keeping in track of your training, diet, ect, but forcing yourself to tell others about your goals will help keep you on track!
OK so, you have your goal, now its time to plan. The information I am giving you here will be basic, and not specific, so make sure you do some extra research on more ways that specifically benefit your plan!
Once you have your goal, how are you going to get there? You have to make a schedule, just like I mentioned before about your diet, you need to have something that you can KEEP UP with, and something you will be CONSISTANT at. For your basic training schedules there are a few ways to design them, and they mostly consist of either full body every day, specific body areas/parts or the actions in which you are doing your excersises. For example:
a week schedule for body PARTS/AREAS:
Day 1: back/bis Day 2: chest/ tris Day 3: shoulders/abs Day4: Legs
Body ACTION:
Day 1: Pull day ( can include legs, i prefer not) Day 2: Push day ( can include legs) Day 3:Legs ( if not done on other two days)
Once you have picked a type of plan, now its time to fill it in. what types of exercises do you want to do? How many reps of each? and how many exercises, are questions you need to answer.
1) What types? basic exercises, that focus on that body part/ action you want to complete.
2) How many reps? 6-8 (muscle building) 8-12 ( building/toning) 12+ ( endurance)
ALSO for muscle building, you want to tear those muscles, so another trick is a dropset ( where you take your last set, and start with a heavier weight, do that until fail, move to a lighter weight, complete that until fail, and once last time drop the weight and rep until fail)
3) Frequency? you can group exercises together to get more pump, and really target that muscle, this is called supersetting. You start with one exercise, (9-10 reps) rest for 15-30 seconds, then do a diff. exercise , rest, and then start at the first exercise again ( usually complete rotation 3 times) I LOVE supersets, they are quick and efficient!
3) How many? for a focus body group? roughly 6, for a body motion, try to cover as many areas with that action as you can so probably are 6-10.
SO lets do day 1: back/bis
Your day can be organized:
Back:
Lat Pull Down 4 sets of 10 - 12 reps
Bent over row 4 sets of 10 - 12 reps
Seated Row 4 sets of 10 - 12 reps
Superset ( rotate 3 times):
Stiff arm pull down 9-10 reps
close grip pull down 9-10 reps
Assisted Pull-ups 9-10 reps
Bis:
Preacher Curl 4 sets of 10 - 12 reps
Hammer Curl 4 sets of 10 - 12 reps
Regular curl 4 sets of 10 - 12 reps
Superset ( rotate 3 times):
Cable curl 9-10 reps
Rope Cable Curl 9-10 reps
So, you would develop a plan like this for each of your days you plan to work out, make SURE you do not miss out on working out ANY body parts. Yes girls still do some chest exercises, they dont have to be heavy, but you need to keep your body proportioned so that you dont get injured. The main thing is to write your schedule down and bring it with you to the gym. The number one cause of inefficiency at the gym ( and NO results) is showing up and just doing whatever exercises you feel like doing that day. I can not stress enough how bad this is. Follow your schedule, do all your exercises, as hard as you can! Your last 2 reps should be REALLY hard! DONT WIMP OUT! PUSH PUSH PUSH! If you push yourself, you WILL get results, if not you are just going to the gym, putting in the time and not getting your results.
So overall here are your steps:
Step 1: Pick your goal
Step 2: Pick your schedule
Step 3: pick you exercises ( write your fitness schedule down, dont go to the gym confused!)
-what type, how heavy, how many reps/sets of each ( this will determine your results!)
Step 4: DO IT!
Step 5: TRACK YOUR PROGRESS, record your weights, watch them increase as you get stronger! Take progress pictures, it sounds silly but on your journey they are so motivational!
If you have anymore questions feel free to ask me via the facebook group. There is alot of info here! ALSO, if you dont know alot of workouts for different body parts? GO HERE---> (http://www.bodybuilding.com/exercises/)
Rebecca
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