1. So you've decided to get in shape. Maybe it's a New Year's
resolution, maybe it's part of a weight loss plan, or maybe
you just want to feel better about yourself. Whatever your
reason, a well rounded exercise routine will tone your
body, help you lose weight, and increase feelings of well-
being.
2. You may have tried working out before but became
discouraged and gave up. It's not uncommon, and the
reason most people stop working out is they don't see
results, they become discouraged, loose their motivation,
and simply stop. The reason they didn't see results can
usually be attributed to not understanding how to design
an effective exercise routine, and following a well
designed workout routine will ensure that you see actual
results.
3. (Terms and concepts are explained at the end of the
article, along with suggestions.)
46. A rep, or repetition, is one complete movement through
an exercise. For example, when bench-pressing, a rep
consist of lowering the bar or handles to the chest and
pushing out completely. A set is a group of repetitions
followed by a rest of about 1 to 2 minutes.
47. Most everyone knows what a bench press is but many of
the other exercises listed will be new to you. Ask the
trainer on duty at your gym what an exercise is and what
machine you need when you are not sure. It wont take
long before you become familiar with all the terms and
exercises.
48. When a routine suggests 10 reps, the weight or resistance
should be such that the last rep of the number suggested
is almost impossible to complete. So, for example, if you
find that you still have enough strength left to complete
more reps after you complete the tenth rep of a set
suggesting 10, then you need to increase the weight or
resistance of the exercise. The opposite is true if you
cannot complete 10 reps when 10 are recommended.
49. Use weightlifting machines the first four weeks instead of
free-weights. This will help prevent injuries and develop
proper form for later when you move to a more advanced
routine.
50. Practically every muscle group is targeted in the workout
routine above, and the exercises change just enough to
prevent your muscles from adapting to a routine and
becoming complacent. Also, you can figure about 400 to
800 calories are burned during each workout session. The
amount of calories you burn when you are away from the
gym will increase as well.
51. You will notice the adductor and abductor are listed for
each week. These two machines work stabilizer muscles
(inner and outer thigh). They do not remove fat from
these areas. It is not possible to reduce fat from only a
specific area by working the muscles in that area. What
these exercises do is help prevent knee and back pain by
stabilizing the knees and hips when jogging on the
treadmill, which is something you will do with more
intensity as you progress. Building these muscles up
beforehand will ensure injury free cardio workouts.
52. To get the most out of your workouts, make sure you get
adequate nutrition, plenty of rest, and only take
endurance and strength building supplements that work.
You can extend this routine past the four week mark by
simply increasing resistance or weights by 10 percent each
week. The cardio aspect can be increased each week as
well by increasing yourtarget heart rate and increasing the
duration.
