If you have a fitness goal in mind, you need to learn how to exercise for results. You need to learn about the different types of training you should be doing. And you need to learn how to target specific muscle groups. Lifting weights is simple. Lifting weights with a plan to build the body that you want can be a lot more complicated.
If you want to build a tone, well-proportioned body then you need to learn how to work out the right way. While building muscle or losing weight involves a lot of hard work, it’s a lot harder if you are just guessing and hoping you’ll stumble across the right formula. Not many people realize that there is a definite cerebral aspect to exercising. And once you master the mental part of it, the physical stuff becomes easier. So, before you hit the gym, you better know how to exercise for results.
Lift Heavy, But Not Too Heavy
If you lift heavy weights and do low numbers of repetitions you will build strength and muscle. Unfortunately, your body will tend to develop more strength than muscle with this approach. If you lift light weights and do a lot of repetitions then you will tone up. What you need to do if you want to learn how to exercise to get results is to develop a program that is somewhere in the middle.
You need to be lifting a weight that you can get 6 reps out with a lot of effort. Then you need to push yourself to try to get 8 reps with that weight. Once you can get 8 reps out then it’s time to increase the weight a little. By doing 6 to 8 repetitions with a fairly heavy weight you will be in the perfect muscle building zone.
Make Sure That You Target Each Major Muscle Group
If you want to get the best results from your workouts, then you need to know how to target specific muscle groups. For example, to train your chest you should learn to do different variations of push-ups, flat bench presses, decline bench presses, incline bench presses, and butterfly presses.
While that may seem like a lot of different exercises for just one body part, it’s a perfect example of the type of mindset you need. You can’t simply rely upon one or two ‘go to’ exercises. You need to challenge major muscle groups in many different ways.
Now, you don’t necessarily have to perform every one of these exercises each time to train that specific muscle group. In fact, it’s a good idea to just do around three movements per body part each time you work out, and to do them to failure. This way you will be able to change your routine up on a regular basis which will force your body to adapt allowing you to avoid plateaus.
Rest is as Important as Training
Did you know that when you are working out you aren’t actually building muscle? In fact, you are doing the exact opposite. You are breaking the muscle down so that your body will adapt by rebuilding it stronger than before. The key to making this process work is to make sure that you are getting enough rest. The truth is that if you are working out each body part more than once per week you are probably hindering your progress instead of helping it.
As an athlete, you should be working smarter, not harder. So, if you want to succeed and get results you must develop the right training splits. By developing good training splits, you can maximize the work you can do in the gym and also free up more time since you will be working out more efficiently. The following is a good example of a basic three day training split.
Monday: Train your chest, back, and abdominal muscles.
Tuesday: Rest or cardio.
Wednesday: Train your legs.
Friday: Train your arms, shoulders, and abdominal muscles.
Saturday: Rest or cardio.
Sunday: Rest or cardio.
If you notice the way this split is done, it will give you at least two days of rest between each upper body training day. While you are targeting specific muscle groups, the fact is that you can’t completely isolate a muscle group. For example, when you are training your chest you are also forcing your shoulders and arms to work.
So, by splitting up your upper body training days you can make sure that you are not over training. Now, since you know that your body will adapt to your workouts it’s important that you change them on a regular basis. This means switching up the types of exercises you are doing, and it can also mean altering the body parts that you train together. For example, you could try training your arms and chest on the same day, and then train your back and shoulders on another day.
Summarizing How to Exercise for Results
If you want to achieve a fitness goal you have to ignore the notion that it’s a simple process. The truth is that achieving any fitness goal is a science. If you want to get the results you are looking for then you need to master that science. You need to learn about training splits and the different types of exercises you should be doing. You need to learn how to rest the right way so that your body has the time it needs to repair and recover from your workouts.
Will it be easy to do all of these things? No, but if it was then everyone would have a fantastic body. While the process won’t be easy you can rest assured that it will be rewarding. When you learn how to exercise for results, you can build the body that you have always wanted. Then you will look better, feel better, and live a healthier life. Learning how to exercise for results may take a little time, but it is time that is well spent – and it beats just hoping you’re doing the right thing!