Strength training can serve a variety of purposes, from losing weight to gaining muscle mass. Both the training program and the technique for performing each individual exercise depend on the chosen goal. It is necessary to approach with all responsibility the load that you are experiencing in order to avoid overtraining and achieve the desired result.
Instructions
Step 1
Be sure to warm up yourself before each workout. Keep in mind that insufficiently warmed up muscles and ligaments, at best, simply will not allow you to carry out a full workout, and at worst, they will lead to injury. Allow ten to fifteen minutes to warm up.
Step 2
The breaks between workouts should not be less than one day. Even if you are only using aerobic exercise and not lifting weights, you must give your body ample time to recover. Also, your sleep should be between eight and ten hours.
Step 3
Keep a record of your workouts. Highlight periods that focus on gaining and losing mass, as well as focusing on a specific muscle group each.
Step 4
If your goal is to gain mass, cut out equipment such as a treadmill and bike. Use them at the final stage of the training period. Remember that a program of four to five training days is optimal for gaining mass, in each of which one large and one small muscle group is trained. The number of repetitions in each exercise should not exceed eight, and the number of approaches should not exceed six. Calculate the load so that on the last rep of the last set, you reach your limit.
Step 5
With aerobic workouts aimed at losing weight and drawing a relief, as well as burning excess fat mass, it is advisable to start and finish training on a treadmill. Start with five minutes at the beginning and twenty minutes at the end, gradually increasing the duration to fifteen minutes at the beginning and forty minutes at the end of your workout. Do not practice with headphones, you should clearly hear your heart. Stop exercising immediately if you experience unwanted effects such as dizziness, nausea, headaches or heart pains.
Step 6
Listen to your body after each workout. If you have a feeling of lightness in your head, there is no feeling of emptiness and fatigue, then this means that the performed load is optimal for you. If you feel very tired, reduce the intensity of the exercise, and if there is no change in the state before and after training, increase the load.
