The Perfect Program
Burn Fat, Get Stronger, Be Lean & Flexible, and Gain Muscle!?!
by Trainer Steve
Wouldn’t you like to get “fit(ter)”?
Will you feel better if you drop a few, or several, pounds of body fat from your frame?
Would you enjoy saying, “I accomplished my fitness resolution this year!”?
Won’t a leaner, stronger version of you look better in your mirror?
There is a way.
What stops or hinders most people in their quest for better fitness and their ideal body? What tends to be YOUR biggest obstacle??
Time gets in the way while it ticks away.
The boss needs you stay late… Traffic is a nightmare… The kids had no school or a delay… You got a new puppy… You need to study…
If this is you, keep reading.
Time and Willpower are limited resources and they are linked. As the demands on your time increase your willpower wanes. The day beats you up. You don’t get to the gym. Frustration sets in and eventually you give up.
I have seen the “Perfect Program” defined as - That program you will stick to long enough to get results. I might change “will stick to” to “CAN stick to”.
by Paul Rogers
Start slowly with low intensity and volume and build up over several months.
Employ a qualified personal trainer or strength and conditioning coach at least until you learn the exercises and good form.
Lift both machine and free weights and incorporate bodyweight exercises, too.
Rest for several days if muscle soreness is too uncomfortable. See medical advice if soreness is acute or lasts for more than a week.
Diet and Nutrition
Eat healthy food, moderately low in fat and refined carbohydrates. You do not need to take protein supplements in excess.
You may need a modest increase in protein intake to match increases in volume and intensity as you progress.
Eat a small carbohydrate and protein meal up to an hour before a workout, depending on how you tolerate food in the stomach when you train.
Eat a larger meal post workout to replenish muscle glucose stores and to support muscle protein synthesis.
You don’t need to pay huge prices for protein supplements. Skim milk or soy powder are reliable protein supplements at a fraction of the price.
Don’t rely heavily on supplements.
Avoid anabolic steroids because they can damage your health.
A simple multi-vitamin supplement is usually the most that anyone training seriously might need to cover nutritional needs.
For performance and muscling up, creatine is an option for bulk building and it is mostly well tolerated. However, some users react poorly to creatine; stop if you have muscle swelling or other related symptoms.
Don’t believe the hype about supplements on bodybuilding sites. Many have associated advertising and direct sales.
Some supplements are dangerous and others don’t work and are a waste of money.
When starting out, in any particular gym, get an instructor to give you a brief run through of any equipment that you are not familiar with.
Machine weights are generally not designed for you to see how much weight you can move for any particular exercise. Don’t go for 1RM (maximum lift) on machines.
On stations like the leg extension machine, lifting too heavy might even cause injury to the knees.
Even so, machine exercises are good for novices and beginners. They provide more security, especially for older trainers and beginners, until the progression to free weights is possible.
Bodybuilders use machine weights for targeting particular muscle groups that may not be hit with compound exercises with free weights.
Always know what ‘good form’ is and practice it accordingly when lifting. It’s easy to get sloppy and that’s often when injuries occur.
Ensure a straight back in loaded exercises such as the squat and deadlift. Observe proper position of the bar close to the shins in deadlifting. Be familiar with many other aspects of good form.
Use a ‘spotter’ when lifting heavy or near your max on the bench press. More serious accidents happen with this lift than any other. Use a spotter for any lifts that may predispose you to injury.
Don’t train heavy when you have an existing injury, even if you tolerate the discomfort. You will try to protect the injured area causing imbalance and possible injury to other areas.
Bodyweight exercises like pushups, crunches, squats and a variety of others give you the ability to train when you don’t have access to a gym or weights. Don’t forget them.
Using ancillary equipment like bands and tubes to create resistance is also a useful adjunct to any formal gym program. Keep them in mind, especially when traveling.
Don’t forget to add some aerobic work to your workouts, either by incorporating circuit training or with separate sessions.
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