Top 5 Rules of Effective Training

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Top 5 rules of Effective Training

1) Don't always associate muscle soreness as the best way to judge your workout
Muscle soreness is a result of small tears in muscle fibres in working muscles. But it can an unreliable measurement tool. Muscle soreness occurs when you have reached a higher level in your training. Also if you haven't trained for awhile and you do the same workout again and if your a beginner and lifting weights for the first time.

2) Don't use the scales to measure your success
The scales can sometimes lie! Some people measure themselves different times in the day and wonder why they're different weights (duh-duh!). The scales don't tell you that it's not about gaining weight but about gaining lean muscle mass which will utilise fat more effectively and you will much better for it! Focus on tape measurements, photos and how you fit in your clothes as a measurement tool instead of the scales.





3) Supplements are only one part of the BIG picture

Supplements do what they say, they only supplement or support your intake. Protein shakes and amino acids alone wouldn't get you big results, but if you have foods rich in protein like lean turkey and tuna steaks alongside your supplements you can't go wrong with your nutrition in that perspective.

4) Training 5-7 times a week with very little rest is good? Hell No!

There is a thing as over training, and your body will have the reverse effect than adding muscle or losing weight. Rest is just as important as you need your body to repair and muscles to strengthen for the next workout.



5) Keep your head in the game


  It's not just about keeping motivated, it's about focusing on technique during a resistance exercise or remembering the next ratio on an interval on a treadmill. Research has shown that regular exercise improve concentration levels and memory.

Do you have rules for effective traning? Share them

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How I manage to fit 3 exercise sessions in every week and work full time

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How I manage to fit 3 exercise sessions in every week and work full time

  These last few months have been much busier in terms of workload and new opportunities, meaning more time working and less time to do exercise. However I still make time to train 3 times a week, I know I need to train 3 times a week and I also know that rest is just as important. Most of my work is on a night time, so I train early in the morning and it sets me up for the rest of the day. I train at the gym, and limit my workout upto 1 hour maximum.


Tips to make time and fit exercise in your schedule:

• Buy a diary- Input your work shifts, look at times where you have 30 minutes- 1 hour to do very effective exercise.
• Learn to say no- Friends invite you out every week and alcohol does no favours to your body, or family members want to go for a meal. Use that time to train and use it as one of your 3 sessions a week. I don't want you to not socialise with your friends so limit your nightouts to once a month!
• Plan the day after the day before- Write a schedule of the next day and look for opportunities to fit exercise in.
• Take a friend or partner to the gym- This way your more likely to go to the gym if someone else is working out with you.
• Train outdoors or at home- You don't have to train at the gym, if the weather is bad train in a small space at home, go for a jog outdoors and build up your cardiovascular fitness. Don't limit yourself to one place where you can train have a few options.

Try this 30 minute High Intensity Full Body workout

Sets-3
Rest- 30 seconds after the last exercise
Duration-1 minute on each exercise

Floor Inverted Shoulder Press

Spider-man Press ups

Alternating Lunges

V-Sits

Hill-Climbers

Anatomical Bicep curls

Any questions or even ideas that you helps you train even when your busy please share!

Develop, tighten and firm your chest

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How to develop, tighten and firm your chest

Want to have a chest like this?



If your sick of having no pectorals or chest muscles or you want to transform the "moobs" or man boobs then these exercises below will definately tighten, firm and develop your chest muscles. Developing your chest helps to hide away an excess fat on the abdominal region, so get working! Whether your a beginner or avid fitness freak these exercises will benefit you no matter what your fitness level! These exercises are ideal for women as well as men so it's a win win for all!

Double arm dumbbell pullover

Lie flat on a bench. Hold a dumbbell in each hand. Bend your elbows at 90 degrees and hold the dumbbells straight over your chest. Lower the weight in an arc above your head until you feel the chest stretch. Hold it for a few seconds and return to the starting position.

Push-ups


Go into a press-up position on the floor. Bring your hands closer together than you would do a press-up approximately shoulder width if not abit closer. Lower your body so your chest reaches a few inches from the floor. Elbows pointing out slightly. Raise your body and contract your chest, that's 1 rep.

Chest Dips




To do this exercise you will need parallel bars. Hold onto the bars at arms length. Lower your body, so that your upperbody is leaning forward about 30 degrees and point out your elbows slightly. When you feel the stretch in the chets hold your postion and return to the start position. Tip- for an extra benefit, contract the chest muscles when returning to the starting position.

Any exercises you like to develop, tighten and firm your chest? Share your ideas below
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