Everyone – gym rat or not – knows simultaneously what it is to be the new guy at the gym and to recognize that new guy. There are a lot of people nowadays that think they can get instant results and go to the gym for a couple weeks and then quit. This is really the point to where they would have begun to see the transformation but because the results were not already there they gave up. It’s all too common. You really can have fast results but miracles do not happen over night. It takes dedication and the right workout can help you keep with your goals, instead of fight against you.
The best way to have a true bodybuilding transformation is to gain muscle and lose fat at the same time. This seems to many beginners to be a complicated thing but the truth is that lifting weights is a good way to lose weight. Done correctly you’ll build the lean muscular physique that you really want. It’s not easy but having a better understanding and separating fact from fiction is really necessary to make it work.
One of the best ways to train your body is to always be increasing the weight from the previous workout. What is important here is that you don’t go too long between the various exercises so that you have an appropriate time between them, but your body doesn’t forget that it constantly needs to be growing. Incremental weight training can be done with impressive results and not approach injury territory. Your muscles must adapt to the weight each time you use them resulting in more and more growth.
Trainers for years have advised this method and have shown beginners the best ways to get results. In the beginning it is crucial to use what are called compound exercises. These compound exercises recruit the largest and most complex muscle groups in your body. They form the building blocks on which the human physique is made for. The squat and the deadlift and the bench press are the three main compound exercise and any training regimen absolutely must include them. The squat can easily be performed without any weights for anyone that can not lift the bar alone. Barring some sort of previous injury almost anyone can squat the empty 45lb bar. The muscles in your legs and butt are the largest in the body and are capable of doing the most work. These muscles also respond quickly and grow well during the beginning of training and throughout as you continue to add weight. The deadlift and benchpress can be trained from very light weight and also use many muscle groups. These three exercises cover upper and lower back, chest, abdominals, thighs, as well as glutes(your butt, one of the most powerful muscles we have). You can see from this list that is the majority of the human body in three exercises.
These main compound exercises give strength to your body and allow for more isolated exercises to performed properly once you have got them in your regimen. The next two are pull ups (or chin ups) and dips. If the main three covered 2/3rds of the muscles groups in the body, pull up and dips cover nearly the last 1/3rd. They cover shoulders and triceps and biceps and again abdominal muscles. You still need to hit your calves and obliques and neck muscles to really approach 100%.
No weight training regimen is complete without a serious look at cardiovascular exercise. Your heart is the most important muscle in your body and must be taken care of with good nutrition and exercise. Getting your circulatory system healthy is vital to your strength training. We need to eliminate any weak links. There are plenty of ways and the trick is to find what you love to do and do it a lot and do it hard! Run – hard. Bike – hard. Kung Fu – hard. Jujitsu – hard. Soccer – hard. If you push yourself in the exercise you like you will see real results. Remember – when I am tired, I train and when I feel like giving up, I push myself harder.
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