11 Tips to Personal Training and Body Building
11 Tips to Personal Training and Body Building
Starting a new workout routine can be daunting and some people do not feel confident enough to do it themselves, but that shouldn’t stop them from going for it if they really want to. You do not always need to hire a personal trainer for some very simple activities that you can do by yourself. There are plenty of things that you can do to get yourself started on this road if that is what you want. It is important to remember to check with your doctor before starting anything new to ensure that you are able to perform a few of these routines if you want to start. If your doctor suggests you start a little lower or perhaps to wait a certain amount of time before doing so, then you need to follow his or her instructions. If you are clear to go, follow these few simple rules for personal training 101, you will make it to body building 101 in no time at all. Just remember that it will take some time and nothing like this will happen overnight. If you can believe in yourself, you will make it to the finish line a lot happier than when you started.
#1 Get Mentally Prepared
If you want to start an exercise/personal training program, it needs to begin in your mind first. You need to be mentally prepared as well as physically ready because mental stamina is just as important. If you cannot keep yourself motivated to get through your daily workouts, you will not last very long, and will eventually stop. This will later make you frustrated because you will not see any results. So, before you start looking into exercises and exercise programs, make sure you set your mind right first. If you need to rope someone in as a support system for you, that’s great too. Whatever will work to keep you going is what you will want before starting out. Once you feel you have the mental change, you can start the physical. You should also plan out your goals and what you want to achieve as you continue to do this program. Do you want to just lose fat? Or do you want to gain muscle mass as well? Clearly formulate your plans so you don’t get lost along the way.
#2 Change Your Diet As Well As Adding Exercise
It is important to remember that when starting a new program for exercise; you must change certain aspects of your life. If you are adding a new exercise program, you will want to look at your diet and change that too. If you eat too much fast food or junk food, take that out of your daily routine. This is ultimately going to hurt you in the future. Start adding more fruits and vegetables into your diet and start eating less if you have been eating too much in the past. Another thing to watch is the amount of alcohol you consume. This can be known as “drinking your calories” and you certainly do not want something like this to stop your new personal training program. Making sure to watch your food and drink will only add to your personal goals of fat loss and muscle gaining.
#3 Be Sure to Select Exercises That Are Right for You
Before starting out, you should know what areas of your body you want to target and what parts you want to work on. If you are looking specifically at fat loss first, you need to research and find the best combination of things to do. Usually that includes cardio and some sort of weight training. If you have a significant other, you need to remember that whatever exercises they do for themselves may not be the right ones for you and what you want to achieve, so do not automatically fit your routine after theirs. Especially if you are a beginner, you will want to make your exercises appropriate for your level of fitness. Getting a foundation for you to work off of later is important and fundamental. Knowing what you like and what you can do will help you pick your future exercises as well.
#4 Do Cardio As Well As Weight Training
Doing just one type of exercise will not get you to where you want to be. You will need to do a mixture of both types of exercise to hit all your target areas. By doing some sort of cardio; whether it is walking, biking, swimming, or running, you start to lose some of that fat you have that you want to get rid of. Then, adding some light or moderate weight training in there will help to gain a bit of muscle mass that you can build on later.
Once you have a program that works and you want to move onto more body building, there are a few things to remember before upping your routines there as well. It is important to make sure that you feel confident enough to take on a new routine and more weights. Knowing if you are ready is a big part of doing the next routine correctly and efficiently. Mental stamina is just as important here as it was when you first decided to start your new routine. So, if you think that you are ready, there are a few easy steps to take you to the next level; body building.
#5 Use Weight Limits You Can Handle
When you start body building, don’t pick weights that are too heavy for you to use. You want to start off using weights that you can lift without exerting yourself too much. You don’t want to leave your body unable to move the next day, but just comfortably sore. It is also important to use a weight that is comfortable for you because you need to be able to handle it without losing your grip or making yourself off balanced.
#6 Rest A Minute or Two Between Reps
When taking your breaks between reps of certain weight exercises, you should only be breaking for about a minute or two depending on how much the exercises you are doing are exerting your muscles. Letting your muscles rest for a period of time will allow for the blood to flow in your muscles and gives them a rest for the next repetition of weights. Don’t wait too long though as your muscles will cool down if you take too much time.
#7 Make Your Reps 6-12
Doing between six to twelve reps of certain weights will help you to gain muscle faster. Depending on the amount of weight you are using, do as many reps as you can before exerting yourself too much, but keep it under 12. You can always mix it up every once and awhile and lower your reps to between four and six. This can help if you increase your weight amount.
#8 Use Proper Form
Make sure you use proper technique when doing your weight training. Having poor form is what will increase your chance at injury when doing your reps. If you make sure you know how to do certain exercises before you really start body building, this will decrease your chance of hurting yourself.
#9 Make Sure to Hydrate
When starting a body building program, it is important to remember to stay hydrated while lifting. Your body will lose a lot of water through sweat and exertion when lifting. If you want to be able to maintain the muscle mass you have and yet gain more later, you need to keep drinking water while working out.
#10 Eats Lots of Protein
When you start a body building routine, your goal is muscle mass. You will need to eat a lot of protein, and more importantly, the right kind of protein, for this to happen. You will want to eat at least one gram of protein per pound of your bodyweight. This will help to increase your muscle mass while also keeping you lean in other areas.
Whether you are starting weight lifting for burning fat or for gaining muscle, it is important to remember to relax. This is a process that definitely takes its own time and sometimes you really cannot push it or it will not happen at all. Keep doing everything that you are doing and you will see results in no time. Just remember to keep your mental stamina high and don’t give up when things get tough.
Following these simple steps from beginning to end will help you to achieve everything it is that you want to achieve. When you begin from the bottom it can be rather daunting and you may want to give up a lot, but just keep pushing through it and in no time you will get the body that you have been working so hard to get. At the end you will look back at the beginning and not recognize yourself in more ways than one.