Before you actually start an exercise programme, you need to take into account a large number of factors such as fitness goals, training experience, change of a diet and many others. We prepared a miniguide for you which can help you achieve the desired results.
Evaluation
The first step is the evaluation how fit you are for the exercises. Before an exercise programme, the recommendation is to consult a doctor, especially of you are male aged 45 and older or if you are female aged 55 or older. If you have a medical condition, do not worry because you can modify an exercise programme to suit you best.
Setting fitness goals
Even though there are a host of fitness goals, we will mention only two of them. Training for looks and training for performance. They are primary goals, they can overlap and there can be also more specific secondary goals. Setting goals is of utmost importance because you develop an exercise programme specific to one of these two goals. Doing exercises for performance if you have a goal to train for looks is ineffective.
Training for looks includes loosing fat and/or building muscles. On the other hand, training for performance includes getting stronger and faster in order to be better at specific activity.
Evaluation
The first step is the evaluation how fit you are for the exercises. Before an exercise programme, the recommendation is to consult a doctor, especially of you are male aged 45 and older or if you are female aged 55 or older. If you have a medical condition, do not worry because you can modify an exercise programme to suit you best.
Setting fitness goals
Even though there are a host of fitness goals, we will mention only two of them. Training for looks and training for performance. They are primary goals, they can overlap and there can be also more specific secondary goals. Setting goals is of utmost importance because you develop an exercise programme specific to one of these two goals. Doing exercises for performance if you have a goal to train for looks is ineffective.
Training for looks includes loosing fat and/or building muscles. On the other hand, training for performance includes getting stronger and faster in order to be better at specific activity.
The level of weight training experience
After the consultation with your doctor, you will be able to find out what training level is most appropriate for you. The level of training experience influences what you are capable to do and which exercise programme is best for you.
Beginners are those who have never trained or who have been weight training for less than 6 months. These 6 months should include a consistent 6 month training. You are considered a beginner even if you trained consistently for six months at some point in your life but you stopped it. People who trained for more than 6 months are considered intermediates. Advanced trainees are those people who achieved result they wanted to.
Preparation
Once you took all the above mentioned factors into consideration and you came up with an exercise programme, bear in mind that you need to do some preparation exercises first. Prep work-out can include light cardio or brisk walk, for example. Do not do the stretching because you can feel weak and unstable. Do the stretching at the end. When it comes to drinking water, you should drink around 4.5 dl of water few hours before exercising, one glass of water before exercising and around 2.5 dl while working out.
In order to maximize the results, ingesting protein is highly recommended. The protein frequently mentioned nowadays is casein protein powder. The most important benefits of this protein include greater muscle retention, greater fat loss and better colon health.
After the consultation with your doctor, you will be able to find out what training level is most appropriate for you. The level of training experience influences what you are capable to do and which exercise programme is best for you.
Beginners are those who have never trained or who have been weight training for less than 6 months. These 6 months should include a consistent 6 month training. You are considered a beginner even if you trained consistently for six months at some point in your life but you stopped it. People who trained for more than 6 months are considered intermediates. Advanced trainees are those people who achieved result they wanted to.
Preparation
Once you took all the above mentioned factors into consideration and you came up with an exercise programme, bear in mind that you need to do some preparation exercises first. Prep work-out can include light cardio or brisk walk, for example. Do not do the stretching because you can feel weak and unstable. Do the stretching at the end. When it comes to drinking water, you should drink around 4.5 dl of water few hours before exercising, one glass of water before exercising and around 2.5 dl while working out.
In order to maximize the results, ingesting protein is highly recommended. The protein frequently mentioned nowadays is casein protein powder. The most important benefits of this protein include greater muscle retention, greater fat loss and better colon health.
Focusing on the exercises
The moment you start doing exercises, make sure you do not pay attention to distractions such as noise, voices of other people, your pet if you work out at home. Most people listen to music in order to stay focused. If you do not prefer listening to music, find something which suits you best in order to maximize the results as quickly as possible.
Diet while working out
The change of a diet while working out is something not many people consider at the beginning of an exercise programme. Apart from casein protein powder we recommended, you can also opt for protein found in chicken breasts, salmon, tuna, beef and egg whites. About 15-20% of daily calories should be protein. Carbohydrates are energy nutrients which improve your stamina. Potato, brown rice, pumpkin and oatmeal are rich in carbohydrates. Unsaturated fat is healthy fat which reduces cholesterol and provides your body with energy. So, olive oil, sesame oil and fish body oil are the examples of unsaturated fat you should include in your diet while working out.
As you can see, you need to be knowledgeable about fitness. Follow our recommendations and you will certainly sculpt your body the way you want.
The moment you start doing exercises, make sure you do not pay attention to distractions such as noise, voices of other people, your pet if you work out at home. Most people listen to music in order to stay focused. If you do not prefer listening to music, find something which suits you best in order to maximize the results as quickly as possible.
Diet while working out
The change of a diet while working out is something not many people consider at the beginning of an exercise programme. Apart from casein protein powder we recommended, you can also opt for protein found in chicken breasts, salmon, tuna, beef and egg whites. About 15-20% of daily calories should be protein. Carbohydrates are energy nutrients which improve your stamina. Potato, brown rice, pumpkin and oatmeal are rich in carbohydrates. Unsaturated fat is healthy fat which reduces cholesterol and provides your body with energy. So, olive oil, sesame oil and fish body oil are the examples of unsaturated fat you should include in your diet while working out.
As you can see, you need to be knowledgeable about fitness. Follow our recommendations and you will certainly sculpt your body the way you want.