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By T'ai Erasmus, ISSA
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You can have the body you want. Free your mind of any doubt you may have.
Begin thinking in a way that serves you. Start by asking yourself if
you are willing to do what ever it takes to sculpt a leaner stronger
body? If the answer is yes, take the steps required and it will happen.
It's time to make your goals reality.
When starting a weight-training program there are a number of factors to
consider. The right attitude, exercises, nutrition and frequency should
be your focus.
Read on, to get started.
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| Motivational Preparation |
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Visualization is an excellent way to maximize results. Start
by visualizing what you want your body to look like. Through
the use of mental imagery, you will achieve a greater level
of motivation, concentration and focus that will push you
to new heights of achievement. Visualize your workout the
nights before you weight train. In time the vision in your
mind will appear the same in the mirror.
Find a quote, or picture of a fit and healthy mentor. Carry it in your
purse or wallet, place it on your work desk, or post it to your mirror
or fridge. Constant reminders will keep you on track.
Start your morning right by using your time more effectively. Manage
your day so that your workout takes precedence. Schedule your workouts
so that you weight train first thing in the morning. Mornings are best
for two reasons. First, by weight training at the beginning of the day
you make your mind, your health and your fitness priority. Second, exercising
upon waking induces an increased metabolic effect. Simply put, your metabolism
operates faster to help you deal with fat and calories more efficiently
for up to eight hours.
Attitude is everything. During your warm up, say affirmations in your
head. Base the affirmations on your goals. For example, "every day
I am getting leaner and stronger". Keep repeating them over and
over in your mind until your warm up is completed. This helps you to
stay positively focussed on the workout and the results you will attain.
Call it your "Health & Fitness Power Hour".
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| Choose Your Health
Club |
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The environment you will weight train in is of utmost importance.
Make sure the health club you choose will meet all your needs.
Do they provide all the equipment you need? Do they have
free weights and/or machines? Is the equipment well kept?
What kind of cardio equipment do they have? Is the facility
well maintained? Do they have qualified instructors on staff
ready to assist and answer you questions? Do you prefer a
co-ed facility or not? Are their membership rates reasonable
for what they provide? Do they give you incentives to sign
up friends, family members or co-workers? Someone you sign
up may end up being your training partner. Get clear about
what your personal needs are of a health club and do your
homework.
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| The Fuel |
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Consider what to eat before you weight train. Your pre workout meal should
consist of high quality protein, carbohydrates and essential fats.
Complete your meal two hours prior to weight training. If you are under
time constraints, try a shake one-hour before exercise.
During your weight training session, sip on water. By the end of the
session you should have drank a minimum of one liter.
I strongly recommend consuming a shake after weight training, composed
of high quality protein such as whey, low glycemic berries and a blend
of essential fatty acids.
Aim for five to six small meals per day containing all three macronutrients.
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| The Warm-Up |
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The warm-up is an essential part of your personal
exercise program. Increasing your body temperature, heart rate,
and other metabolic processes improve the speed of your nerve
impulses. You should do a general body warm-up, body part-specific
warm-up, and an exercise specific warm up. All three warm-ups
have their own specific roles and benefits.
Start your warm up with an activity you enjoy. Examples include the rowing
machine, elliptical, recumbent and upright bikes, treadmill, crosstrainer,
stairclimber, co-ordination bag, heavy bag, skipping, etc. Make sure you
alternate your warm up activities for interest and progression.
Your warm up should last fifteen to twenty minutes. Keep the intensity
light to medium to conserve energy for your weight training. Judge your
intensity by whether you are breaking a sweat or not. If you are not lightly
perspiring, slightly increase your intensity. Once you have broken a sweat,
continue for another five minutes and then start your weight training session. |
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The Workout!
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Maximize your efforts. To start, you should be
active two to three times per week. Anything less will leave
you looking and feeling unproductive. Divide your muscles into
two groups. For example, the upper body would be trained on
Day One and the lower body on Day Two. The specific muscles
trained on Day One would include back, chest, shoulders, biceps,
triceps and abdominals. Day Two would be composed of quadriceps,
hamstrings, calves, gluteuls and abdominals. I am of the opinion
that abdominals should be trained more than once per week.
Start with one to two sets per body part. Set One should consist of 12
to 15 repetitions and Set Two, 8 to 10 reps. To determine what resistance
you should begin using; each set must be completed to muscular fatigue.
Once you have found a weight that fatigues your muscles for the appropriate
repetition schemes described for sets One and Two, you have a base to start
working from. Continue to challenge yourself by implementing small weight
increases weekly, while maintaining perfect form.
Exercise your muscles through their full range of motion. You want to work
the muscle from a stretched position to a fully contracted position on
each repetition. Always hold your peak contraction for one to two seconds
and avoid locking your joints!
A beginner will respond quickly to this type of regimen because their muscles
are unaccustomed to the rigors of progressive weight training.
I strongly advise you to enroll in a course, study a book or hire a trainer
to teach you proper exercise variety, form and execution. |
| Exercise Examples |
| Legs:
Hamstring curls (lying or seated)
Lunges (forwards, backward, sideways)
Leg extensions
Calf raises (standing, seated, donkey)
Back:
Chin-ups (medium & wide grip)
Laterals (anterior, medial, posterior)
Rows (seated, t-bar, bent-over)
Extensions
Biceps:
Curls (barbell, dumbbell)
Hammer curls (seated, standing)
Preacher curls (barbell, dumbbell)
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Abdominals:
Crunches
Straight leg lifts
Scissors
Leg thrusts
Chest:
Bench press (seated or lying)
Incline presses (barbell, dumbbell)
Flys (flat, incline)
Cable crossovers
Shoulders:
Presses (seated or standing)
Pull-downs (narrow, medium, wide grip)
Triceps:
Extensions (lying)
Press-downs (cable)
Dips
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| The Cool-Down! |
Stretching is a great way to cool
down, increase flexibility and improve recovery time between
workouts. Never bounce and follow your breath slowly through
each stretch.
During your stretch, think about five things you are grateful for. Being
grateful for where you've been, where you are and where you're going will
keep you in the ultimate groove.
Finally, give yourself credit and celebrate the completion of another successful
workout! |
T'ai Erasmus is a certified
personal fitness trainer, and sports nutritional consultant
working in Vancouver. To book sessions or a consultation
he can be reached by calling 604-329-7867or by e-mail at
tai@taierasmus.com.
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