How Much Should I Do?

GREAT QUESTION

First answer what is realistic in your busy life?

The nitty gritty is this - never plan to work out more than you can commit to.  Consistency is very important. You can't call it a program if you can't stick with it.

I always suggest to a new client that they don't overextend themselves and see the process as a failure when they can't keep it up.

What have you been doing?

If your body is used to training it will be harder to make changes than if you have been sitting on the couch.  When you begin working out the learning curve is in your favor.  As time goes on your body adapts to your training.  Your fitness level increases and so must the intensity of your training program.

Be REALISTIC and ENJOY the process - this should make you want more.

Whether alone or with a trainer  make sure you are doing the exercises properly.

Injury is one of the best ways to insure a lack of consistency, enjoyment, and progress.

Last but not least, REST and RECOVERY are important to progress.

If you are always tired and hurting you need a day off.

No one can become a better judge than YOU as to what is enough.  Look at yourself, be aware of your energy levels and go from there.

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Challenge for Change

"If it doesn't CHALLENGE you - it doesn't CHANGE you".

Most people I see in gyms weight train without the intensity necessary for change.

If change is what you are trying for, you need to chose weights that will get you close to failure in a given range of repetitions. For example, if 10 is the number you are working with, you should not be able to do 15 repetitions with the weight you have chosen.  At the same time however, working to failure would be too extreme and by that I mean dangerous.

Go for leaving a little in the tank but not so much that you lose the intensity.   If you truly work hard enough and you have a plan, change should be attainable at any age.

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Know Your Bodyparts

It is really important to identify what bodypart is targeted by each exercise in your program.  The mental connection cannot be overemphasized.  No matter what you are trying to accomplish.
 If  you are not connecting to the bodypart the exercise is designed to work on, you will be wasting your time.

For example, a chest exercise requires thinking about the chest as you execute.   The contraction in the chest must be part of your concentration.

If you are not feeling the chest there are two possibilities.  One is that you have not yet developed the mind to muscle connection and the second that you are not using the correct form.

When you put together your exercise program be sure you know each exercise and what bodypart each exercise is designed to enhance.

 If you have not been doing this, it will give your workout a new dimension.

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Inspire Others

Some people are inspirational and giving.

  The following is a true story.
 I have a new client who is enjoying her training and asking a lot of questions about nutrition.  By the way I love clients who are like this.
 She came to the gym on Monday and told me that she has been in touch with friends from Hawaii who are very overweight. She offered to walk the Hawaii Marathon with them in December if they would agree to prepare..  The friends have started walking small distances trying to get in shape for this Big Adventure.  I am so impressed with the attitudes of all these women.

  It clearly doesn't take that much to encourage and motivate others.
  Maybe there's someone in your life who needs a nudge and could use some help.

I am sure you will be appreciated and the reward will be obvious.

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First Things First

It is impossible to have an effective training plan unless you are clear about your goals.

Thinking about what you would like to accomplish is serious business.

A strong personal commitment must be made - for example wanting to lose  20 pounds of fat while gaining some lean muscle requires training, cardio and dietary changes.

The exact program for training, the method of cardio and how the diet is changed will require some personal choices.  The more seriously you approach the method, the more likely you will be to reach your goals.

Luck has nothing to do with this.  

You can accomplish whatever you set out to as long as the goal is clear and the plan is doable. Seek some good information and or help from a personal trainer and get going.

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