Read 33 times since Friday, October 07, 2011
I deal with people on a nearly daily basis who are looking to achieve results in the gym but are simply lost with that to do they seem to be spending day after day in the gym but haven't even taken into account there diet or the complete opposite they've looked into the diet but don't train.
It's these same people that when I question them on their day to day intake or ask them what training program they've been following, they fall apart and it's an endless stutter of;
"err mm... I think I am... Something like..."
The fact of the matter is that without keeping track of what you're doing you're only limiting your own potential for success, if you don't know how many calories your ingesting daily then you will never know what you "need or don't need" to be eating, so many people I have worked with in the past have logged for a week everything they've eaten and from that alone I've been able to spot most of the problems with their progress.
The same principles apply to training in the gym, without keeping a note of how much you lifted in your last workout and what exercises you did then you go into each workout unprepared. Each workout should be a push to beat the last, lifting 5kg more or adding on one more rep, this alone is one of the biggest motivations in the gym being able to push harder each week and see that development.
I recommend to everybody I work with that they should be logging at least the big three each week at least. That means how much you can bench press, squat and deadlift and for how many reps and if you don't do these three consistently week in week out then you need to start because these are the core of any serious training routine, and logging the weights and reps on these three is vital when progressing because one you can hit the upper number of your rep range with a certain weight it's time to increase that weight.
So before you go ahead and start looking for magic pills and powders to get the results you need be honest with yourself and take it back to basics. Start with jotting down everything you eat on a day to day basis and try to make as note of how much protein, carbohydrates and fat you consume.
Then build your workout from the base up - start with compounds Bench Press (or dumbbell equivalent) Squats and Dead lifts, for bicep and triceps work add in pull-ups, chins and dips (also good for chest). Keep it simple and efficient work to a rep range like 8-10 reps and when you can do all three sets of 10 reps with a weight add 5kg to the bar and repeat. Making sure to note how much you lift each week and how many reps.
Stick to this stay consistent and remember that it takes time for your body to develop if you can stick to these simple steps for a few months I guarantee you will see some incredible changes in your physique and the way you feel. Sport and Supplements quality sports supplements to help you achieve your goals. http://sportandsupplements.com/ for all brands go here, http://sportandsupplements.com/brands/
|
|
