IN THIS SECTION,I WILL BRIEFLY EXPLAIN SOME OF THE EXERCISES OR WORKOUT PRINCIPLES THAT YOU CAN APPLY TO YOUR DAILY REGIME.
SHOULD YOU REQUIRE A MORE COMPREHENSIVE PROGRAM , YOU WILL NEED TO CONTACT ME FOR MORE INFO.RATES APPLY FOR CONSULTATIONS.
DEPENDING ON INDIVIDUAL REQUIREMENTS , EACH PROGRAM VARIES.HOWEVER , THE BASIC RULES STILL APPLY.
- STRETCHING IS ALWAYS RECOMMENDED.
- WARMS UPS EITHER WITH LIGHT WEIGHTS OR CARDIO MACHINES BEFORE WORKOUT.
- ALWAYS USE PROPER FORM.
- PRACTICE PROPER BREATHING TECHNIQUE.
- AVOID SWINGING AND/OR BOUNCING DURING WORKOUT.
- AVOID RESTING TOO LONG BETWEEN SETS.
- GET ADEQUATE REST AFTER FINISHING WORKOUT.
WHEN WORKING OUT , YOU SHOULD EMPHASISE ON FORM RATHER MORE THAN ANYTHING ELSE.QUALITY OVER QUANTITY.
ALL THE EQUIPMENTS ARE TOOLS FOR YOU TO ACHIEVE YOUR GOALS.IT WILL BE POINTLESS TO OVERLOAD YOURSELVES WITH TOO MUCH WHICH COULD RESULT IN INJURIES RATHER THAN ANYTHING POSITIVE.THE KEY IS TO TRAIN SMART.
SOME EXAMPLES OF TRAINING SYSTEMS ARE :-
- CIRCUIT TRAINING - DOING A SERIES OF EXERCISES BACK TO BACK FOR MUSCLE TONE AND STAMINA.
- INSTINCTIVE TRAINING - WORKING OUT BASED ON HOW YOU FEEL ON THAT GIVEN DAY.
- SUPER SETS - DOING 2 EXERCISES FOR A MUSCLE GROUP BACK TO BACK OR WORKING OPPOSITE MUSCLES eg. BICEPS & TRICEPS BACK TO BACK.
- PYRAMID TRAINING - ALSO KNOWN AS UP & DOWN THE RACK.WORK WITH A GIVEN WEIGHT AND INCREASE POUNDAGES TILL MAXED OUT THEN WORK DOWNWARDS TO STARTING POUNDAGE.
- ASCENDING TRAINING - MOST COMMON METHOD USED.BASICALLY AFTER A WARM UP SET , YOU START WITH A GIVEN WEIGHT AND WORK THE POUNDAGES UPWARDS.
THE LIST ABOVE ARE JUST SOME OF THE TRAINING PRINCIPLES OUT THERE THAT ARE USED REGULARLY BY THE GENERAL PUBLIC. KNOW YOUR BODY TYPE. ONCE YOU HAVE DETERMINED YOUR BODY TYPE , IT WILL BE EASIER TO DETERMINE YOUR EATING AND TRAINING PATTERNS. Endomorph An Endomorph's biggest concern should be the losing of fat and adopting a lifestyle that keeps it off. Strength training should be done to get a better muscle to fat ratio and therefore improve metabolism. Use moderate weights at a fast training pace (very little rest between sets and exercises). You should lower your calorie intake (but not try to starve yourself) and should eat frequent but small meals. Sugars, sweets and junk food should be eliminated from your diet. Engage daily in some activity like brisk walking, biking, etc., and try to increase the amount of time you spend each week. Mesomorph athletic A Mesomorph has a naturally fit body but to maintain it or improve it they should exercise and diet corretly for their type. Strength training can be done more often and for longer sessions then would be good for an Ectomorph, but you must still be carefull not to overdo it. You should train with moderate to heavy weighs and at a moderate pace, not resting too long between sets. You will find you gain muscle quite easy (some women and even men might not want to get too bulky, but this won't happen suddenly. When you are happy with your muscle size simply train to maintain it). Stick to a good healthy diet to keep you lean and muscular, and watch for any slow creeping fat gains. Engage in and enjoy aerobic activities, sports, etc. but do not overdo. Ectomorph fragile Ectomorphs should concentrate on gaining weight in the form of good lean muscle tissue (some women that are too thin may also want to put on a little fat to look more feminine). Weight training should be done but not too often or for too long each session. Weight should be fairly heavy and workout pace slower (longer rest periods between sets). Diet should be high in calories (good quality food not junk) and you should eat more then you're used to and often. Aerobic and other activities (sports, dancing, etc.) should be kept to a minimum, at least until you are happy with your weight and looks.
flabby
underdeveloped muscles
round shaped
over-developed digestive system
trouble losing weight
generally gains muscle easily
hard, muscular body
overly mature appearance
rectangular shaped (hourglass shaped for women)
thick skin
upright posture
gains or loses weight easily
grows muscle quickly.
thin
flat chest
delicate build
young appearance
tall
lightly muscled
stoop-shouldered
large brain
Has trouble gaining weight.
muscle growth takes longer
IT IS ALSO IMPORTANT TO KNOW YOUR MUSCLE GROUPS.THIS WILL MAKE THINGS A LOT EASIER WHEN DOING A WORKOUT.
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