The Journey into 2017 Fitness Goals Has Just Begun
We’re at a time right now where the obesity rate is the highest it’s ever been in the United States. Lack of food discipline and exercise are amongst the main reasons throughout the holiday season, people everywhere were either packing on the pounds by eating all of those delicious holiday meals, or felt that they were too busy with family engagements or other obligations to effectively work out. That’s all completely understandable.
If you’re like most people, you’ve probably felt that deep yearning to get back into shape or begin getting into shape (for those newbies out there). Maybe you’ve seen some movies, TV, or a magazine that show people who are in shape and looking good. Or perhaps you’ve noticed people around you—such as co-workers and friends, who have either re-committed themselves to their health and fitness goals, or have just signed up for a gym membership and are beginning their journey.
If you’re completely new to fitness and haven’t worked out before, a gym can be a little intimidating. Especially when you’re right outside and you see all kinds of toned and buffed people walking around. Or, if you’re returning to the gym after a lengthy hiatus, you may feel as though too much time has passed by since you were “in it to win it,” and that you’ve lost that fire.
This can cause a would-be work out enthusiasts to show up at a gym, and then turn around and go right back home. It’s very similar to a novice thespian getting stage fright when they’re called to go on stage and perform.
Well as the saying goes: “Rome wasn’t built in a day.” That can also be said for building up the perfect physique. Even if your goal isn’t perfection, these helpful tips can help you to harness your will and get into an exercise rhythm that will save you time, energy, and get you the results that you want.
Finding That Fire
We live in a busy world. TV, cellphones, and social media can all distract you from what’s most important in your life: You. Even for those people who have been training for a while, and then take an extended break, coming back to the health and fitness world can be difficult. What’s more, the longer the layoff, the easier it is for folks to make up excuses for not getting back to the gym. “One more day…I’ll workout tomorrow…or the next day…” is a common sentiment.
So what can you do the tackle this conundrum? Tell your friends, co-workers, and family that you’re going to work out, and nothing’s going to stop you. What that does is not only motivate you from within, it keep you accountable to others and develops a sort of “good pressure” that can carry you through to that actual first day of exercise.
Now keep in mind that “fire” doesn’t necessarily translate to rushing in and trying to blast through your workout. Quite to the contrary, if you’re either just beginning to work out or getting back into your groove, you always have to start light. Yes, there will be some soreness involved after your first workout, but we don’t want you so run-down that you can’t get out of bed the next day.
Getting Into It
Now it’s time to get down to business. It is suggested that you work out three times per week, with one day of rest in-between each workout session. A good way to plan it out is by choosing either a Monday/Wednesday/Friday, or Tuesday/Thursday/Saturday workout schedule, and sticking to it. That way, it’s easier to remember and you can keep yourself more accountable.
We recommend that you work out your chest and triceps for Workout #1, legs for Workout #2, and back, biceps, and shoulders for Workout #3. Since chest and triceps are both pushing muscles, and back a biceps are pulling muscles, we’ve grouped those together on the same days so that you work them all out on those same scheduled days.
For the first couple of weeks, you’ll want to only perform one or two sets of each exercise, and anywhere from 10 to 12 reps each. This is not a time to go all out and perform each exercise to failure. That will only lead to too much soreness and potential injuries. Instead, concentrate on your form. This is the most important habit to drill into your head, as it will pay off in spades as you progress throughout your fitness journey.
Workout #1 Chest/Triceps
- Bench presses
- Incline bench presses
- Lying dumbbell flys
- Seated triceps presses
- Triceps dips
Workout # 2 Legs
- Smith machine squats
- Seated leg presses
- Dumbbell lunges
- Seated leg extensions
- Lying leg curls
Workout #3 Back/Biceps/Shoulders
- Close grip cable rows
- Dumbbell bent-over rows
- Smith machine seated military presses
- Standing lateral raises
- Standing reverse flys
You’re On Your Way
After a couple of weeks, when you begin to see the results of your work, you can gradually increase the number of sets to 3, and eventually 4. If you’re shooting for gains in lean body mass, you may also want to decrease the number of reps to 8 to 10 instead of 10 to 12.