  |
 |
      |
|
|
|
|
|
|
Forgotten Secrets for Losing More Fat and Gaining More Muscle ASAP Part 1
Want to improve the production of your workouts? Make more of your time and effort? Then you must train smart and make use of tactics proven over time to produce—RESULTS. My motto is Work hard and Smart- and at times the Smart aspect is where most are lacking. No not because they are stupid, but because they are failing to take advantage of opportunities to improve their training programs. As a training and nutrition consultant I think I have seen it all until the next amazing issue comes across my desk. Over time I have been amazed to see how many trainees are missing out on great results by overlooking several simple factors vital to training success. Below I will list several tips that you can use right away to improve your training productivity and as we all know- a consistent string of productive training sessions creates the ground breaking results we all crave. Prioritize Your Training to Reach Your Goals Want to improve the size of a certain body part? Train it first in the week! Why? This is usually the most productive training session of the week since trainees are refreshed from a weekend rest. Find your most productive training day and use it to focus on the most important body part or structure for that particular stage of training. A common goal amongst my consult clients is to improve arm size, with this at the forefront of the design process I place arm training exercises in the first workout of the week. Typically this workouts will feature bilateral movements such as ez bar curls and close grip presses. Later in the same week the trainee may use unilateral exercises for some additional work if they feel fully recovered. Exercise Selection- Choose Your Weapon Wisely Picking the right movements to perform is the foundation of any effective program. Often times the exercise you are not doing is the best solution to training staleness. Your nervous system will acclimate to specific movements over time and as a result the training adaptation is decreased. You must regularly shock the system with new movement patters to promote increases in growth and strength. Remember to use free weight movements whenever possible since they result in better muscular recruitment and development of proper coordination. My new clients who have preferred machine based training for years make the switch to free weight movements and see tremendous improvements in short periods of time. While some machines come from good concepts- none can match the challenges presented by free weight movements. Remember machines do not match tasks performed in life or in an athletic venue. Multi plane movements are what nature intended. Check out the extensive library of exercises in the video exercise clip section for new movements- be sure to watch carefully to ensure you are executing the proper form.
Address Your Neglected Areas he same principles hold true for all muscles. The most commonly neglected body parts are the hamstrings, triceps and rear deltoids. My consult clients will focus on these neglected groups to restore balance in the beginning stages of any program. Improvements come quickly in all areas including size, strength and reduction of chronic pain. Oh and for those of you who want to see your bench sky rocket- do a few sets of external rotations following your workouts to address your upper back musculature and you will see a huge difference in your pressing strength overnight. Improve Your Performance Each Session or Do Not bother Training Aim to improve in some way every time you enter the gym! Needless to say you should be tracking your performance each session so that you can shoot to beat your previous bests the following session. Improvements in loading and reps are the easiest examples to site, while I prefer increasing loads each session for strength and size improvements. A meager increase of 1.25 pounds per session ads up over time, world record holders in any category would love to make this much improvement per session. You may be able to increase the training load by five or even ten pounds per session depending on your experience and recovery means. Use the same loads and you will quickly reach a point of staleness, so get stronger or go home! Short and to the Point- Avoid Long Training Sessions Avoid training for extended periods of time- research proves that a training session not including warm up longer than 50 minutes will result in a decrease in anabolic hormones and a corresponding increase in catabolic hormones. 2 hour marathon sessions are appropriate for steroid users- if this distinction does that include you then you have no business training for longer than an hour EVER. Use antagonistic super setting to reduce rest periods and stay focused during your sessions to prevent wasting time. Members of my gym thought I was mute because I never spoke to anyone while in the gym, and for good reason- I had work to do! The next session should take place when you are fully recovered from the last. It makes no sense to train if you have not recovered from the previous training session. The definition of a full recovery varies amongst sources, but if you are very sluggish, sore and generally not enthused about training- then in my book you should wait at least another 24-48 hours before training again. As a result it is difficult to train 6 days a week, which is rarely productive even for those who can get away with it. Those training with intensity can at the very most do three sessions in a five day period if their recovery is excellent. Many trainees make great progress training only three times in a 7 day period. Judge your recovery ability with stress at the forefront. High levels of stress zap recovery and as a result programs I write for people who commonly encounter stress present several training volume/frequency options to combat acute stressors. Stress as it relates to recovery and ultimately body composition changes can be the toughest challenge faced by several trainees. Address the stress or it will destroy your progress. Time of day An hour after work when you are drained is not the best time for training. By this time you have been depleted of vital energy needed for productive training sessions. Furthermore anabolic hormone levels hit their peaks earlier in the day and provide the best window for training. People who train at night may have trouble sleeping and will experience slower rates of recovery in comparison to workouts performed at an earlier time. We can all make the argument that we do not have time for this or that- decide how important results are to you and get in the gym when you have the most energy to expend. Weekends provide the best time for tough sessions since there are fewer stressful commitments. This also enables trainees to consume more of the foods they like during the weekend without depositing body fat due to the elevated metabolic rates created by weekend training sessions. Want to earn results? Invest in your progress with a Customized Consultation. You have nothing to lose and everything to gain!
LEGAL DISCLAIMER |
||||||||
 |
