“Nothing is impossible in this world. Firm determination, it is said, can move heaven and earth.”
Yamamoto Tsunetomo, Hagakure: The Book of the Samurai
Crossing the threshold of the room for the first workout, most of us came across the same question, “What is your goal?”.
Lose weight and gain muscle mass, will probably be our generic answer, which will be followed by a generic program. Training started in this way has, alas, a high probability of dropping out.
How can we make our workout program effective? To see real results it is crucial to establish a quantifiable goal (e.g. 55 kg with 10% of lean body mass). But pay attention to the scale! You should get a body fat meter and record our weight and mass once a week: muscle mass should not fall along with the kilograms! If so, you have to revise our diet and workout.
Balanced diet and rest affect 70% of the outcome! Let’s focus now on the program: aerobic exercise is essential both for weight loss and for health: In your workout you should have 30 minutes (no more) of cardio, split between the beginning and end of the session.
Combine activity with weights: for hypertrophy, you will not need to lift as much weight. The key factor is the intensity: high repetitions and serial number of medium-high with an intense workout. Each movement must be executed correctly and smoothly.
Let’s start with the multi-joint exercises: squats, deadlift, bench press and traction. Only when we perform these exercises correctly, insert the single joint exercises for calves, delts, arms.
Training the whole body each session is a method that does not give optimum results. If we fix our weekly workout in three sessions at the gym, we train each muscle once in a specific area. In doing so, we will give way to the muscle to be stimulated properly without fatigue.
The abdominals can be trained at each session, however, if you use the machines properly, during each training you are also stimulating these muscles.
Now that we are aware of how to get an effective workout, what do you need to keep yourself in shape? Someone who can give you direction on how to obtain the best results in the shortest time: www.fitnessstudio.it