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.
If 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.
Start off with a pace of 3-0-1 (3 seconds to lower the weight, no rest, 1 second to lift the weight).
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.
Thursday, July 30, 2009
Correct Breathing
Correct breathing is a prerequisite to proper training. Inhale deeply before starting on any exercise.
Exhale in a controlled manner during the most strenuous part of the exercise. During the easier part of the exercise, you inhale again.
In other words, you exhale when making the greatest effort whilst you inhale on the way back to the point where you started from. It is that simple! Try to do the exercises strictly as prescribed whilst inhaling and exhaling evenly. In this way you will teach yourself to breathe correctly during exercising.
Correct breathing will ensure that oxygen will be transported evenly from the lungs to the muscles.
Exhale in a controlled manner during the most strenuous part of the exercise. During the easier part of the exercise, you inhale again.
In other words, you exhale when making the greatest effort whilst you inhale on the way back to the point where you started from. It is that simple! Try to do the exercises strictly as prescribed whilst inhaling and exhaling evenly. In this way you will teach yourself to breathe correctly during exercising.
Correct breathing will ensure that oxygen will be transported evenly from the lungs to the muscles.
Variation
There are no hard and fast rules for when you should drastically change your workouts. Much depends on how you react to your current training-program, your predisposition and your training-history.
Changing your training-program will stimulate the muscles differently, forcing them to adjust. Aside from a protein-rich diet, variation is the most important factor to ensure positive long-term development.
Once you have reached the intermediate level, you will notice that you exercise more often, require more food (proteins) and need more rest, whereas at the same time you will start to use various supplements.
It is important to start implementing in your daily workouts any extra information you may have obtained from books and magazines about exercising and nutrition.
Changing your training-program will stimulate the muscles differently, forcing them to adjust. Aside from a protein-rich diet, variation is the most important factor to ensure positive long-term development.
Once you have reached the intermediate level, you will notice that you exercise more often, require more food (proteins) and need more rest, whereas at the same time you will start to use various supplements.
It is important to start implementing in your daily workouts any extra information you may have obtained from books and magazines about exercising and nutrition.
Rest
The importance of rest is too often underestimated. Muscles do not grow inside the gym; they grow outside of the gym! Both under-exercising (insufficient muscle stimulation) and over-exercising (excessive muscle stimulation) are counter-productive.
Continuous or even incidental over-exercising of the muscles will not strengthen them. On the contrary, it may even weaken them. Proper balance between resting and exercising must, therefore, be observed.
Beginners often grow faster during the first few months than many advanced body-shapers can remember. Moreover, beginners often appear not to be affected by over-exercising. They therefore start exercising even more intensively and their bodies always seem to adjust wonderfully.
Unfortunately, however, this will end. After a while the growth slows down and you enter the stage where, like most advanced drug free bodybuilders, you have to exercise hard for just a little growth. However, once you have reached this point you are able to lift more weight in less time; in other words, your workout intensity has increased.
It is important to know that specifically at this stage your body needs more rest. Such rest should consist of 8 full hours of sleep every day, a half an hour's afternoon-nap or a specific muscle massage. Particularly if you feel muscular pain following a very intensive workout, rest is of paramount importance to afford your body a chance to recover
It is important to know that specifically at this stage your body needs more rest. Such rest should consist of 8 full hours of sleep every day, a half an hour's afternoon-nap or a specific muscle massage. Particularly if you feel muscular pain following a very intensive workout, rest is of paramount importance to afford your body a chance to recover.
A diet based on extra high-grade proteins and extra stretching are excellent during this recovery period. Once the muscle has completely recovered after a couple of days, you may start exercising it again.
If you exercise 3 days a week - for instance on Mondays, Wednesdays and Fridays -, you should use the remaining 4 days to recover and grow (by eating well and resting thoroughly).
Three days a week going to the gym and training this way usually is more than enough! Exercising one day extra per week is probably not conducive to muscle-development.
Once every 4 to 6 weeks spend a whole week without exercising at all.
Between sets of exercises it is probably best not to rest more than 30 to 90 seconds. This way the intensity of the total workout remains high, which stimulates the burning of fat and improves your stamina and overall condition of your body.
If you are a beginner, you will notice that your average workout takes longer. That is because you spend more time on other things than on actually exercising. However, after a while your body will adjust to the intensity of your workouts. You will then begin to notice that the exercises use up less time and that you can do more work in less time.
However, if you do not feel very well, by all means take more rest in between sets of exercises.
Continuous or even incidental over-exercising of the muscles will not strengthen them. On the contrary, it may even weaken them. Proper balance between resting and exercising must, therefore, be observed.
Beginners often grow faster during the first few months than many advanced body-shapers can remember. Moreover, beginners often appear not to be affected by over-exercising. They therefore start exercising even more intensively and their bodies always seem to adjust wonderfully.
Unfortunately, however, this will end. After a while the growth slows down and you enter the stage where, like most advanced drug free bodybuilders, you have to exercise hard for just a little growth. However, once you have reached this point you are able to lift more weight in less time; in other words, your workout intensity has increased.
It is important to know that specifically at this stage your body needs more rest. Such rest should consist of 8 full hours of sleep every day, a half an hour's afternoon-nap or a specific muscle massage. Particularly if you feel muscular pain following a very intensive workout, rest is of paramount importance to afford your body a chance to recover
It is important to know that specifically at this stage your body needs more rest. Such rest should consist of 8 full hours of sleep every day, a half an hour's afternoon-nap or a specific muscle massage. Particularly if you feel muscular pain following a very intensive workout, rest is of paramount importance to afford your body a chance to recover.
A diet based on extra high-grade proteins and extra stretching are excellent during this recovery period. Once the muscle has completely recovered after a couple of days, you may start exercising it again.
If you exercise 3 days a week - for instance on Mondays, Wednesdays and Fridays -, you should use the remaining 4 days to recover and grow (by eating well and resting thoroughly).
Three days a week going to the gym and training this way usually is more than enough! Exercising one day extra per week is probably not conducive to muscle-development.
Once every 4 to 6 weeks spend a whole week without exercising at all.
Between sets of exercises it is probably best not to rest more than 30 to 90 seconds. This way the intensity of the total workout remains high, which stimulates the burning of fat and improves your stamina and overall condition of your body.
If you are a beginner, you will notice that your average workout takes longer. That is because you spend more time on other things than on actually exercising. However, after a while your body will adjust to the intensity of your workouts. You will then begin to notice that the exercises use up less time and that you can do more work in less time.
However, if you do not feel very well, by all means take more rest in between sets of exercises.
Diet
Your diet should at least include the following:
• 4 to 6 small meals per day (every 2½ to 3 hours)
• each meal should include a portion of proteins
• a good multivitamin/mineral supplement
• you should drink more than two liters of water a day
• a beverage containing 70 to 75 grams of carbohydrates (or a banana) to be taken right after the workout
• more than 50 grams of proteins to be taken within 1½ hours following the workout.
If you fail to include one or more of the above elements in your daily diet, optimal muscle development will not be achieved. In addition, the above-mentioned dietary regime is a proven method to keep your body fat content low.
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.
• 4 to 6 small meals per day (every 2½ to 3 hours)
• each meal should include a portion of proteins
• a good multivitamin/mineral supplement
• you should drink more than two liters of water a day
• a beverage containing 70 to 75 grams of carbohydrates (or a banana) to be taken right after the workout
• more than 50 grams of proteins to be taken within 1½ hours following the workout.
If you fail to include one or more of the above elements in your daily diet, optimal muscle development will not be achieved. In addition, the above-mentioned dietary regime is a proven method to keep your body fat content low.
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.
Carbohydrates
Carbohydrates are the main suppliers of body energy. They also add volume to a meal filling the stomach and giving you a sated feeling. Subsequently during the digestive processes the most important kinds of carbohydrates - better known as starch and sugar - are broken down to form glucose or blood sugar.
Blood sugar produces the important energy required by the nerves and brain. To prevent the tissue building proteins contained in your food from being used for energy supply, you add carbohydrates to your diet.
Carbohydrates are just as important for your health as fats and proteins. It is recommended to make sure that at least 50% of your daily food-intake consists of carbohydrates. Preferably complex carbohydrates.
Complex carbohydrates are found in:
• Potatoes
• Vegetables, fresh unpeeled fruit, dried subtropical fruit (tutti frutti, raisins etc.)
• Legumes (brown and white beans, marrow-fat peas and common peas)
• Rye bread, wholemeal and brown bread
• Wholemeal products such as oatmeal, muesli, wild rice, maize, whole-wheat macaroni
• Nuts, peanuts and flaxoil. Simple carbohydrates are found in: sugar, sweets
• Confectionery and pastry
• Biscuits, crackers and toast.
Blood sugar produces the important energy required by the nerves and brain. To prevent the tissue building proteins contained in your food from being used for energy supply, you add carbohydrates to your diet.
Carbohydrates are just as important for your health as fats and proteins. It is recommended to make sure that at least 50% of your daily food-intake consists of carbohydrates. Preferably complex carbohydrates.
Complex carbohydrates are found in:
• Potatoes
• Vegetables, fresh unpeeled fruit, dried subtropical fruit (tutti frutti, raisins etc.)
• Legumes (brown and white beans, marrow-fat peas and common peas)
• Rye bread, wholemeal and brown bread
• Wholemeal products such as oatmeal, muesli, wild rice, maize, whole-wheat macaroni
• Nuts, peanuts and flaxoil. Simple carbohydrates are found in: sugar, sweets
• Confectionery and pastry
• Biscuits, crackers and toast.
Proteins
(Whey) Proteins are necessary for building up and maintaining the muscles, organs, nervous system and also for many other body processes.
Children and weightlifters have one thing in common: they both grow and are therefore constantly building up new muscle tissue. Both children and sportsmen and women need extra proteins.
Not all proteins are created equal, but they all consist of the same 20 amino acids. All proteins are eventually broken down in the body into these amino acids. They all function differently and are active in various parts of the body. The amino acids are assimilated by the blood through the intestinal wall. The blood transports them to the liver. In the liver the following process takes place:
• with the help of certain enzymes amino acids are turned into new body proteins
proteins are broken down into amino acids
• amino acids are broken down into a nitrogenous part and a nitrogen-free part
• one of the chemicals formed from the nitrogenous part is urea, which is secreted through the kidneys with the urine
• from the nitrogen-free part glucose is formed which supplies energy to the brain and nervous system.
Proteins play a very important part in keeping the body healthy.In principle there are two kinds of proteins:
Complete proteins contain the right proportion of the eight essential (necessary) amino acids required for tissue build-up. Usually they are of animal origin. Examples are: meat, fish, eggs, milk and cheese. These proteins usually also contain a fair amount of fat.
Incomplete proteins do not contain all of the essential amino acids. However, if these incomplete proteins are combined with small amounts of complete proteins, the body can make full use of them. Examples are: seeds, nuts, peas, cereals and beans. A combined intake of complete and incomplete sources results in a more balanced diet than if they are consumed separately. Important protein-sources are:
• meat, fish and poultry
• milk and dairy products
• cheese
• cottage cheese
• eggs
• crustaceans and shellfish
• Legumes.
If you practice sports intensively, 30% to 35% of your diet should consist of high-grade proteins.
As a rule of thumb you may multiply your body weight (in kilograms) with a factor of 1.8. The resulting figure represents your protein requirement in grams per day. For instance, a sporting person weighing 75 kilograms requires a minimum intake of: 75 x 1.8 = 135 grams of proteins per day just to preserve muscle already build.
Using a protein supplement (in the form of a powder) is a friendly way to meet your daily protein requirement.
Children and weightlifters have one thing in common: they both grow and are therefore constantly building up new muscle tissue. Both children and sportsmen and women need extra proteins.
Not all proteins are created equal, but they all consist of the same 20 amino acids. All proteins are eventually broken down in the body into these amino acids. They all function differently and are active in various parts of the body. The amino acids are assimilated by the blood through the intestinal wall. The blood transports them to the liver. In the liver the following process takes place:
• with the help of certain enzymes amino acids are turned into new body proteins
proteins are broken down into amino acids
• amino acids are broken down into a nitrogenous part and a nitrogen-free part
• one of the chemicals formed from the nitrogenous part is urea, which is secreted through the kidneys with the urine
• from the nitrogen-free part glucose is formed which supplies energy to the brain and nervous system.
Proteins play a very important part in keeping the body healthy.In principle there are two kinds of proteins:
Complete proteins contain the right proportion of the eight essential (necessary) amino acids required for tissue build-up. Usually they are of animal origin. Examples are: meat, fish, eggs, milk and cheese. These proteins usually also contain a fair amount of fat.
Incomplete proteins do not contain all of the essential amino acids. However, if these incomplete proteins are combined with small amounts of complete proteins, the body can make full use of them. Examples are: seeds, nuts, peas, cereals and beans. A combined intake of complete and incomplete sources results in a more balanced diet than if they are consumed separately. Important protein-sources are:
• meat, fish and poultry
• milk and dairy products
• cheese
• cottage cheese
• eggs
• crustaceans and shellfish
• Legumes.
If you practice sports intensively, 30% to 35% of your diet should consist of high-grade proteins.
As a rule of thumb you may multiply your body weight (in kilograms) with a factor of 1.8. The resulting figure represents your protein requirement in grams per day. For instance, a sporting person weighing 75 kilograms requires a minimum intake of: 75 x 1.8 = 135 grams of proteins per day just to preserve muscle already build.
Using a protein supplement (in the form of a powder) is a friendly way to meet your daily protein requirement.
Subscribe to:
Posts (Atom)