Civil engineer with postgraduate studies in MBA and Marketing. christos@macon.gr http://maconwaterproofing.blogspot.com/ http://totalfitness-christos.blogspot.com
If you are a typical amateur weight trainer who desperately seeks the best advice on the most efficient training regimes ,you have most probably realized that there is a huge information overload and a lot of conflicting views.
Patience my friends,you are not alone!
In this article I will try to present the solid facts of weight training without technicalities and boring jargon.
1. Congratulations on choosing weight training as a form of physical exercise.No other form of exercise can have a more profound impact on your health,physical appearance and fitness status! Weight training is fitness wise the best investment for your precious time!
2.Weight training is not an option but an absolute must for the general population regardless of sex and age! It gives strength,increased bone density and balance feeling.It boosts metabolism,preserves or increases muscle mass and dramatically raises the quality of life during late years.
3.Weight training will not bulk up women and actually most of the men.
4.You will need a plan-even an elementary one-with your weight training regime.What is your main objective?
* Muscle strength?
*Endurance?
*Hypertrophy?
*Power?
*Maximum fat loss and the highest possible definition?
You will need different strategies and tactics to fulfil each of the above objectives!
5. With weight training more is not better!Beware of overtraining!Give priority to a flawless style!
6. Don't bother with the ninutiae!Just stick to the basics!
Hereunder you can find some guidelines that will hopefully help you a lot:
-perform only 2-3 workouts per week
-keep them short-20' to 30'-but really intense!It's the intensity that will bring body transformation.
-use only total body workouts.Leave split workouts only for the seasoned bodybuilders
-tax your muscles properly.Don't lose your time by playing with light weights!
-that said,don't fall into the trap of the bigger weight!
-perform only compound/multijoint exercises. They will bring you a higher yield! Try to avoid the isolation ones !
-perform 2-3 sets per exercise,with 8-10 repetitions each and try to use minimal brakes if you are aiming at fat loss
-prefer the two handed exercises.You will earn time and results.
-use progressive overload to constantly increase your gains.
-you don't have to use any supplements to achieve impressive results.Just use the right supportive nutrition!
-finally you definitely don't need a gym for your workouts .You can have outstanding results by training at home!
Chris Strogilis
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