5 tips to make your own fitness programm

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Sometimes we can get confused and get lost in the large amount of information that exist on the Internet about fitness programs.

Ηow many repetions should i do?

Which exercise is best for me?

How many exercises should i do?

And the list goes on and on with endless unanswered questions.

But the things are simpler than they seem!

I will show 5 tips to make your own fitness program:

1)Decide how many days you can spend going to the gym

The first and more important think about is how many days in a week you can spend going to the gym. Not all people have the same free time and responsibilities.

Other have increased professional and other personal obligations.

The days you can spend going to the gym is very important to see how you will split your workout plan.

Generally 3-4 times a week is a good start especially if you are a beginner

I will show 2 examples about a workout plan 3 times/week and a workout plan

 4 times /week

EXAMPLE 3 times/workout:

Type: full body training

EXAMPLE 4 times/workout:

Type: Push-Pull -legs

2)Plan your fitness program with the aim of training each muscle group 2 times a week

Latest researches has shown that frequency is more important than quantity and causes greater muscle hypertrophy.

Make sure that you train each muscle group 2 times a week, always depending on the time you can spend. But do not overdo it with the quantity because in this way you can reach the muscle overwork.2 exercises per training for a muscle group is enough since you will train it again during the week

3)Calculate that you have enough time to rest between workouts

Make sure you leave 48 hours of rest between workouts that target the same muscle group.Do not forget that muscles are built at night when you sleep and not in the gym.In the gym you destroy your muscle fibers and after proper nutrients and rest the body relaxes.

4)Include basic multi-joint exercises in your fitness program

Include basic-polyarticular exercises in your program.This is very important.Several muscle groups participate in the basic exercises.They also activate your metabolic rate.Put these exercises at the beginning of your workout,since then you have the largest energy reserves

Such exercise are:

Deadlifts,squats,military press,bench press,

5)focus on recovery and warm-up

Warming up performs a number of critical functions. Your body need some “priming” before it is ready to perform the heavy work that lies ahead in the early phases of a workout.

Your body will function at a lower level without this priming step, and your workout will suffer as a result.

Warming up prepares the neurological system for heavy labor, increases mental alertness and awareness, rehearses proper technique for the exercise being performed, and gently stretches and loosens muscles, joints, and connective tissues, making them less prone to injury.

For your initial exercise, load the bar with roughly 50-60% of the day’s heaviest weight and perform the amount of reps that you’ll be doing throughout the day’s heavy sets. The goal here is to just practice the exercise and get some blood circulating to the targeted location.

The weight will be increased to 80% for the next set, and the procedure will be repeated. Okay, nothing really out of the ordinary there. At this point, we’re going over the activity again and getting used to the weights.

This is critical since your nervous system may take some time to fully fire. The next phase is to increase the weight to 90% of the original.

Now you have all the information that you need design your workout plan.

Do not forget to write down the exercises and repeat them so that in each training you progress.

The secret is the principle of progressiveness

Do not forget to get all the nutrients your body needs to avoid  injury and recovery.

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George

[Muscleadvantagesteam]