Lower Strength Phase 1 Workout 2

Upper Strength Phase 1 Workout 1

WEIGH-IN

The secret to conquering fitness goals, that isn’t a secret at all; many people just don’t know to do it, perhaps because it really is that simple.

We all have specific fitness goals in our minds and I’m sure we’d like realize those fitness goals sooner rather than later. The health and fitness industry markets (preys) directly on our urge to be successful at attaining our specific fitness goals, and whichever goal you have, whether it to lose body fat, gain muscle and strength, or increased athletic performance we are all susceptible to false promises of quick and easy results. Personally I know the level of hard work and most importantly consistency needed to achieve fitness goals. So for those of you out there like me who’ve been serious about their exercise and want to keep seeing those results the secret is...

Weigh yourself every morning first thing, before you shower, before you brush your teeth, before you eat, WEIGH-IN! Track your success.

Record each and every weigh-in. Do not get caught up on daily fluctuations, rather at the end of each week add each day’s weight and divide the sum by seven. Compare weekly averages to see whether or not you're making progress. Gaining or losing you should only want to see a 1-2 pounds a week difference so you’re not losing muscle as you lose extraneous body fat, or that in gaining muscle you’re not adding excess body fat. The weekly comparison will let you know instantly if you’re on the right track with your fitness program encompassing diet and exercise. If you’re weight stays the same and you’re at a plateau you know your body is no longer responding to your routine so you can explore exercise and dietary caloric changes that need to be made. Weigh-In and measure your progress.

BRING THE PLAN!

Above, I've posted my sets and reps chart from a prior leg concentration workout I completed last week. Sets and reps charts, and workout tracking in general should be implemented into every workout plan; if you haven't already done so take a serious look at adding this invaluable but often overlooked instrument of fitness. My first response when I am asked about how to make gains, how to overcome plateaus, or how I've developed over the years is, do you have a plan?


If your life is anything like mine you too have been locked into a daily systematization of mandatory responsibilities known as the real world. So if you can relate, when we decide to allocate one to two hours of our precious twenty four for ourselves, make it count.

Top Four Benefits of Having a Workout Plan

1. Saves Time: When we train without a plan one of two things usually happens, I know they definitely happen to me. First we waste time deciding which body part to work and what exercise to do, spending just as much time walking around pondering as exercising. Second, now that we've decided on an exercise we waste time deciding the number of sets and repetitions to perform and ch0osing weight. Fitness is a science and in order to get a desired body response forethought needs to go in to exercise as specific combinations, timing, and sequences correctly place stress on the body, but fatigue, lactic acid threshold, and strength are important factors that need to be accounted for prior to our workout.
2. Consistency: A key component to success, enables us to pick out patterns in our routine so that appropriate tweaks can be made to expound upon our strengths and improve weaknesses. Establish the workout plan as part of the fitness lifestyle.
3. Reassertion: Keep measurable track of our progress, we've done the work now have the proof in our hands. Motivation arises from having piece of mind knowing we're on the right track as we monitor the payoff  and see our goals realized..
4. Accountability: Any workout that is worth doing is going to have elements that are mentally and physically taxing. Ever end up at the gym and realize you don't want to be there? With no plan it is easy for us to let ourselves go through the motions or make up excuses to give us an easy out. Having a plan in our hands keeps us on track and is a reminder for why we made the effort and what we are capable of doing.

7 Deadly Fitness Myths

Myth: If women lift weights, they'll get "bulky." 

Fact: Resistance exercise helps women create lean, toned bodies. 

Myth: Weight training is only for young athletes. 

Fact: People of all ages should be weight training. 

Myth: Muscles grow while you're working out. 

Fact: Muscles grow while you're resting and recuperating. 

Myth: If you exercise, it doesn't matter what you eat. 

Fact: If you exercise, it matters even more what you eat.

Myth: You have to count every calorie you eat. 

Fact: You should count "portions," not calories. 

Myth: You must perform hundreds of sit-ups a day to get six-pack abs. 

Fact: You get abs by lowering your body fat.

Myth: Aerobics is better for (toning) shaping up than weight training.

Fact: To transform your physique, you must train with weights.