A common error among beginners is over-training. They get excited in the beginning of a workout when the weight seems to be going easy, then give up after two or three reps because they are “not tired” anymore. Unfortunately, this type of workout burn-out does not set-up your body for optimal performance. You are simply training your body too hard, which exhausts it early. Instead of doing more one time, you are now doing it several times, every day!
A workout split is essentially how you divide up your workout between different parts, whether by muscle group, movement, upper body/lower body split, or by overall muscle strength. This division-and Conway strategy to workout optimally allows everyday gym-workers and bodybuilders to better concentrate their efforts on a method that maximizes gains without exhausting their bodies. The secret to maximizing your gains lies in finding the method(s) that work best for you. When it comes to physical fitness, everyone’s different and therefore requires a different strategy to achieve maximal muscle gains.
If you are a bodybuilder or athlete trying to increase strength and bulk, you should focus on compound exercises that utilize multiple joints, ligaments, and muscles during each repetition. These types of exercise programs provide the greatest functional fitness, as they train large groups of muscles at the same time. Examples of basic compound exercises include squats, deadlifts, bench presses, chin ups, push ups, and other exercises that can be done at home, in the gym, on the treadmill, etc. Some examples of strength exercises are pull ups, shoulder presses, bench presses, dips, and other exercises that train specific muscle groups (i.e. chest and arm curls).
Before beginning any strength training program, it is important to consider your current fitness level and goals. There are several ways to determine your workout goals. You may be trying to increase your strength so that you can perform better at your favorite sport, or you may want to develop better overall fitness so that you feel more confident while participating in everyday activities. Once you know where you want to take your workout, you can begin looking for the right exercise routine. There are many different types of exercise routines available, including:
Aerobic endurance training provides a great cardiovascular workout and is ideal for increasing overall stamina and decreasing the risk of heart disease and cancer. Increasing your metabolism with aerobic exercise helps you burn calories even when at rest. This type of workout tends to target large muscle groups for maximum results, so you will likely need to do some cardio work after your strength training workout, especially if you plan to build muscle. Resistance training is another popular method used to build muscle and decrease body fat; it increases muscle mass, improves bone density, and helps maintain healthy bone density. Resistance training is ideal for people who are looking to improve muscular strength and tone, as well as those who are looking to lose weight.
The key to reducing body fat after a physical exercise session is increasing your resting metabolic rate. Your resting metabolic rate is the amount of calories your body burns while you are resting. Losing weight requires you to eat less calories while increasing your resting metabolic rate. Most dieters find it difficult to eat less calories while also burning enough calories during the day to maintain their weight. If you are struggling with these changes, you may want to consider an online weight loss program such as No Nonsense Fat Loss System 2.