Here are Tips 11 – 20 in the series
11. Know the difference between setting up an in-home gym versus getting a gym membership. Many people find it easier to stay faithful to their routine in a gym setting.
An in-home setting is convenient but poses temptation to slack off. The presence of other bodybuilders is a motivating force
12. If you intend to get a bodybuilding partner, choose someone who has strict exercise habits and is most unlikely to flake on you.
Working out is an activity that can be enjoyed with someone, especially because you have someone who can spot on you.
However, make sure that you don’t go lazy once your buddy drops the routine.
13. Prepare yourself physically, mentally and psychologically for the task at hand. Condition your mind that you are capable of achieving a better physique.
Remind yourself your reasons for wanting a better body – be it for strength, confidence or for physical attractiveness.
A good warm-up routine lets your brain condition your body to the rigors of the training ahead.
14. Be creative in your strength-training program. The more fun that you have in your workout, the bigger chance that you are going to stay in the program long-term.
Aside from tips from your trainer, maximize the wealth of information available in the World Wide Web. Search for tips, watch videos and exchange ideas on online forums.
15. Warm-up is not an option but a crucial part of every work out session. It allows your body to adjust from rest to exercise mode.
It increases the body temperature, which regulates the flow of blood to the muscles to be worked out. It lessens the occurrence of injury when performed properly.
16. Warm-up has three levels. Always start your workout session with a five- to ten-minute general body warm-up. Light exercise such as the treadmill conditions your heart and body for what is ahead.
Body specific warm-up conditions the flexibility of the muscles by getting exercised at light intensity before going on full blast.
Exercise-specific warm-up introduces the exact exercise technique to your muscle and lowers resistance.
17. Stretch after warming up. The benefits of stretching must not be taken for granted. It increases flexibility and enhances agility. This enables ease of transition from one position to another.
Stretching encourages muscle growth by extending the body’s capacity to hold one exercise position after another. Allot 15 seconds of stretching before performing sets.
18. No matter what the myths say, you can never turn fat into muscle. You cannot work out fat. It is not flexible nor does it control any movement.
All it does is cushion your muscle and hinder it from developing. You have to lose the fat first to give way to muscle building.
19. Burn fat through cardio exercises. Fat burning takes place once you get your heart rate to the correct level. Target heart rate can be calculated using the Karvonen Formula.
Target heart rate depends on one’s age, resting heart rate and low end of heart rate. Most gyms use target heart calculator for this purpose.
20.Determine which cardio workout approach suits you well. Low intensity cardio workout, also known as slow and steady, requires 45 minutes to 1 hour of low intensity workout.
This burns fats but not carbohydrates. High intensity cardio requires 20 to 30 minutes of high intensity workout. This fires up metabolism and burns fats and carbohydrates.