Workout Routines
Getting a head start.
Both fitness and weight training are in essence very simple. But in this case simple does not mean easy!
Using the basic exercises given on this website it is impossible to grow stronger without your body as a whole at the same time becoming more impressive.
When exercising with weights it is important to constantly increase the amount of weight you are lifting and to always do so in a disciplined manner.
In this connection it is important that you select a handful of basic exercises to work with over a longer period of time.
f you do not grow stronger and/or bigger while seriously engaging in weight training, something is wrong with the combination of your training, sleep and diet.
Please remember that a universal training method does not exist. Neither is there any training routine which can be repeated year in and year out with equally good results.
However, you may use the basic system given on this website as a starting point, but as you progress you should supplement and adapt your training.
Strict Exercising
This way of exercising has several advantages:
- It avoids forced and uncontrolled movements (1-0-1), which may cause accidents or injuries.
- It forces you to consciously carry out the exercise in a controlled manner which reinforces the mind-to-muscle link.
- The extra (3 seconds) stretch in the long run increases the elasticity of the muscle concerned.
- Most micro-lacerations, necessary to effect muscle growth, are sustained while the weight is being lowered.
From the above it follows that it is very important to strictly perform exercises.
Particularly with women a protein-rich diet stimulates the burning of fat
Common protein-sources are chicken, turkey, beef, fish (e.g. tuna), eggs, dairy products and protein powders. For the sake of convenience we refer you to your local fitness center for advice on the selection of the right kind of protein powder. This powder mixed in with milk and taken with your meals is a relatively easy way to get the extra proteins needed for muscle growth.
If preparing 4 to 6 meals a day is too much of a hassle for you, you might consider taking 'meal replacements' for two of the meals instead. These powders are ideal for people who burn the candle at both ends, for they instantly provide a complete meal.
Meal replacements have been developed to supplement your diet and to make sure that your muscles will at all times be supplied with the right quantity of nutrients needed for muscle repair and growth.
The Daily Meal Plan. You will find that the Daily Meal Plan consists of two columns. Use the 'planned' column to note what you plan to eat during any given day. Select three balanced meals (breakfast, lunch and dinner) per day and in between meals take protein powder mixed in with milk. Use the 'actual' column to note the meals you actually had during that day. It is important to make sure that with each meal you consume at least a reasonable amount of proteins, preferably proteins from a good protein-source such as eggs or a protein powder. 3 to 5 protein portions a day are enough to expect your workouts to produce optimal results!
You will notice that an increased daily protein-intake has a positive effect on muscle repair.
You may use the space provided for notes to describe how your muscular pain developed, for instance - particularly how it decreased. In this way your notes will enable you to discern how your diet influenced the repair of your muscles. Based on this experience you can optimize the selection of your diet.
