- Hire Help: A Certified Personal Trainer
- Go with a Friend: If it makes you feel more comfortable than going alone, or if you feel safer having someone to spot you and help you with the exercises.
- Try machines first before free-weights: Machines are safer and allow the weight to land slowly even after you reach failure and muscle fatigue.
- Count “one one-thousand, two one-thousand” as you lift the weight, and “one one-thousand, two one-thousand” as you lower it. Lifting too fast, will allow momentum, not your muscles, to do the work.
- When performing upper-body exercises, keep your wrists straight; when performing squats and lunges, align your knees and ankles; and when bending over for an exercise (like a dumbbell row), keep your back flat. Always keep your neck aligned with the rest of your body.
#2: Hire Nutritional Guidance
- For my clients, I teach them as we train. Believe in Yourself. Believe that you WILL succeed. As they learn more about nutrition, they learn more about their body and how nutrition responds to them, they know gain what I coin "A Healthy Arrogance", meaning that you will gain more knowledge of what is right to eat and when to eat it. You will feel more educated. Nutritional Education is vital to Exercise Success.
#3: Wimpy Weights will get you Nowhere
- Switch up your workout routine at least monthly. Choose a weight that you can only lift for 10-15 repetitions before losing good form. I call this "working to failure". Don't worry ladies, you won't "bulk up". Women have a biological limit on how much muscle they can build naturally. Nutrition can play an important role, so if the goal of the female is to "bulk up", we add protein and a few other tricks I know to do so. That is why #2 above is important. ;)
#4: A Workout Does NOT Merit a Post-Workout Pig-Out
- Having a great workout where you leave the gym feeling like you "owe yourself calories", will not help you lose weight. Try and eat a snack of protein with a smart source and amount of carbs within no longer than 1 hour after exercise; also stay mobile as much as possible. Long periods of rest right after a workout (lying on the couch) slows the metabolism.
#5: Rest: 2 Ways to Rest
- As far as resting the muscles: yes; it is important to give your body a rest depending on what you are working out. If you enjoy your daily exercises then work out something else when you feel you are tearing up too much muscle tissue.
- As far as resting (SLEEP): yes, you need to rest 7-9 hours a day; never skip breakfast. A female could weigh more because of her hair length, breasts, or muscles tissue gain.
Put to use these helpful tips and you will soon notice you are becoming
The Difference that you wanted to Make!
- Coach Zeke S., IFA, IDEA
surrealbody@gmail.com
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