You are going to a gym few times a week. You structured your training program and you really keep it. You might even read magazines and internet articles to know more and be updated. But you still might not know some important things about strength and muscle building.
Look at these tips to build muscles and use them for your workout program.
1) Most people need to exercise not more than 4 times per week.»
Many guys in a gym neglect training their calves, focusing only on chest, shoulders, and back. But for better overall look you have to train your calves. Just imagine, you have a giant massive back and thin calves like a little girl. It looks ridiculous. Train all your muscle groups, and give enough attention to your calves too.
Do some cardio for your calves and calf-strengthening exercises. It will help you to build muscle mass and increase overall health.»
You exercised a lot, you kept a diet and achieved your aim – your body looks better now. But the main question now is how to keep building muscles and having progress. How not to stop on the way to a great body and lose everything you achieved before?
1) Don’t stop on your result. Always try to beat your previous workout performance. Always go for more. Beat yourself every time you train, and you will never stop on your way.»
We have already talked about some rules of gym community, and here have a look at some more of them.
Take care of equipment you use. If you notice that something is broken, report to management of the gym immediately.
Don’t leave anything on the bar when you’re done. Put all equipment items back to their spots and it will save time when you are looking for what you need.
Don’t be distracted and don’t distract others.»
Gym is not just a place where you exercise. It’s a community of people, who have the same aims, who want to lose fat and build muscles. And as all communities, a gym also has backroom rules, which you have to keep. Follow the rules and maintain the safest, most productive training environment around you.
The gym is a public place, and the weights belong to everyone. If the gym is empty, you can use weights as you want, without any limits.»
1) Always warm up before starting exercising. Warming up will help to prepare your muscles and joints for high intensity workout. Do some light cardio for few minutes and your body will be ready.
2) Choose right exercise technique and perform all trainings properly. Don’t improvise, and become a technical perfectionist.
3) Don’t overtrain. When you are really motivated and working out to be in a great shape, you might think that the more you exercise, the better it is for your body.»
We heard many times how our friends were complaining that there is no point for them to start exercising, because they just have bad genetics. Maybe you also don’t want even to start losing fat because of bad genetics?
Don’t find excuses not to go to gym.
It’s true that due to genetics features, we have good and not-so-good muscle groups, certain hormonal levels, and fat storage tendencies, but any person can get in a good shape, no matter what your genetics are.»
You are going to a gym every day and spend hours to get muscles. Having a muscular body becomes your obsession, main goal in your life.
You read all the articles how to become bigger and stronger, buy all the supplements, and keep a diet. It seems you are doing everything to get muscles, but it doesn’t work. No matter how much you try, it just doesn’t work.
So, what’s the problem?»
Most of the guys, who go to gym, work on building chiseled abs, chest, arms, shoulders, whatever, just not the back. They neglect this part of body. But if you are going to build a great body, you have to work on all groups of muscle, and back is not an exception.
A weak back combined with an overdeveloped chest and shoulders is likely to seem a culprit. As a bonus, when you have proper posture you also look taller, so it’s a double win.»
Cardio is one of the most popular ways to lose weight. It’s any type of exercising, which makes your heart go faster. The system is simple. The more you move, the more calories you burn. Cardio includes running, jogging, skating, swimming, skiing, treadmill, bicycle, etc.
There are 2 major forms of cardio exercise:
LIT – Low Intensity Training. This is cardio for 30-45 mins at a steady state. It burns fat, but it’s boring and takes a lot of time.»