If you'd like to improve your body composition by adding muscle and losing some fat, some form of strength training is necessary. The seven tips in this article will give you a good start to developing an exercise program.
First, come up with a plan. Make sure it's one that you will be able to follow. It should challenge you, but if it is excessively difficult, you may be setting yourself up for failure. A good routine may be a full-body workout on three non-consecutive days a week. If you don't have much experience, and don't want to work with a personal trainer, it may be good to find a workout plan online or in books, to ensure that your routine is balanced and targets all important muscles.
Experiment a bit. Your workout shouldn't be exactly the same every day. You can vary the exercises by finding several exercises that target the same muscles, and doing one with each workout. Alternately, you might choose to alternate a few weeks of high weight and low reps with a few weeks of lower weight and higher reps. It is important not to let your body adjust completely to any routine, or your progress will eventually stop.
Make the basic, multi-joint movements the focus of your workouts. Squats, bench press, and dead lifts are highly effective, efficient ways of targeting several muscles at once. Learn proper form for these exercises, and try to avoid machines, which don't work as many muscles at once. If you have the equipment and someone to teach you proper form, the Olympic lifts (the snatch and the clean and jerk) can be great additions to a weight lifting routine.
Change the order of your exercises between workouts. The major lifts, like back squats, should be at the beginning of your workout, but after those are done, change up the order of smaller exercises. This will force your body to keep adapting to each new challenge. Additionally, it means that no exercise will always be done last, when you are most tired, ensuring similar progress on each exercise.
Get adequate rest after each set of an exercise. You will probably need thirty seconds to a minute of recovery, or even longer once your workouts become very intense.
Make sure that you work your body evenly. Do the same exercises with your left arm as with your right. If you worry that your dominant hand is compensating for the other, weaker arm, use dumbbells instead of barbells some of the time. Don't neglect your back muscles while focusing on your chest, or your hamstrings while working on your quads. Strength imbalances can put you at risk for an injury.
Start each workout with a cardio warmup and some dynamic stretching. Then do a few light sets of each exercise before getting into your work sets. This will allow you to lift better, and it decreases the risks of injury.
Strength training is an ideal form of exercise for improving your health and appearance. By following the advice in this article, you will be able to get maximum results from your workout routine.
Marc Ouellette is a personal trainer who has helped thousands of people reach their goals by incorporating workout routines and simple meal plans to build muscle and lose weight.
I'm writing this article to make you realize how important exercise is to your overall health and physical appearance.
Exercise helps with arthritis, depression, motivation, losing weight, lowering cholesterol and muscular definition.
If you are interested in getting into shape, or want some information on this subject. I have just completed my report, "How To Start A Fitness Program And Get Results In Just 30 Days."
You can download a free copy of this at, http://www.exerciseworkouttips.com
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