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Bodybuilding
Program Basics
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Training
for Competition
Muscle
and Fitness -- The Second Key To Successfully Achieving
Your Fitness Goals by Tony Farrell
Lets discuss Muscle and Fitness -- The Second Key
To Successfully Achieving Your Fitness Goals. But just
before that, I'd like to remind you about what the previous
article discussed.
In a previous article called: "Muscle and Fitness
-- The First Key To Achieving Your Goals", you
were given ten steps to follow. If you haven't received
this article, I suggest you read that before this one
here, as it will make what I'm talking a little clearer.
You can access that article here: http://www.how-to-build-muscle-and-fitness.com/muscle-and-fitness-1.html
In summary, that article discussed the first key --
the 'HAVE' key. This is where you identify your muscle
and fitness goals.
There are still the 'BE' and 'DO' keys to go. Which
brings me to the second key --
The 'DO' Key:
This is the action key. The one that gets you to do
what is necessary to make things happen.
So what you need to do is first identify what your
goals are. Decide exactly what you want to achieve and
then choose the necessary actionable steps to achieve
those goals.
In the first key, the HAVE key, you went through a
process that helped (or will help) you in deciding what
you want. Maybe it was to lose weight or gain mass muscle,
or whatever.
The point is that you know what you want to get out
of your training routine before commencing the routine
that suits your goals.
Assuming you have gone through the HAVE key, it's time
to go through the DO key and structure your bodybuilding
workout routine, or fitness routine, around your goals.
So lets do that, shall we?
1. Review the work you did in the HAVE key. In other
words, look at the index card (postcard) you created
that identified your exact goals.
2. Read them. As you do so, feel them. Imagine performing
a specific exercise that would be most beneficial for
that particular goal. See it happen, as if it is actually
happening.
What exercise would be the most effective one in helping
you achieve that specific goal?
Once you have decided which exercise to use, write
it down.
3. Now move onto the next goal on that card. Go through
the motions that you just did in number two above. Feel
it. See it.
How good do you feel?
Now, which exercise will be most effective for that
specific goal?
Write it down just below the first one.
4. Now move onto the next goal on your card and repeat
steps two and three above. Do this until you've decided
on your specific routine.
Again, write the exercises down.
5. How many repetitions do you need to do? How many
sets should you perform?
This depends on your goals. If it's to lose weight,
then keep the weights light, but heavy enough to provide
adequate resistance. If you choose to build muscle,
then decide how much muscle you want to build. Then
you would choose heavier weights and fewer reps.
If you're not sure how much weight to use, reps to
do or sets to perform... then seek the advice of a professional.
6. Time to choose how often you need to train. If you
building bigger muscle, you may need to break your training
regime into two to three parts. In other words...
You may decide to work the chest, back and legs on
day 1. Then shoulders, biceps and triceps on day 2.
Then rest on day 3.
Or are you looking to lose weight?
Then you may choose to perform a total body workout
on day 1 and rest on day 2. You may wish to add in some
aerobical workout routine as this will help burn off
the excessive calories much more quickly.
Just make sure that it's appropriate for your goal.
7. What about your diet?
Decide what foods are right for you and your goals.
Are you looking to lose weight?
Then eat less, but consume more healthy food with low
fat and calories. Decide how often to eat.
Looking to gain weight?
Then eat more. Also choose better foods that can help
with weight gain, while they are healthy at the same
time. Look for decent whole foods. Decide if supplements
are necessary.
8. Make sure that you've written everything down. Review
it and see if you've left anything out.
Now you have the DO key done. You are at the point
where you have structured your training program to help
you get your goals. In other words...
You now have two of the three keys:
'DO - HAVE'
All that's left is the 'BE' key. But, that's enough
for today.
Just review this article and take action on the steps
above. Follow these steps until complete.
Once you follow these steps, you are set up for the
final key...
the 'BE' key.
Keep an eye out for it
About the Author
Tony Farrell of provides valuable insight into the
world of health, fitness and bodybuilding. Through his
unique approach, he truly helps people to succeed and
reach their goals. To subscribe to his ezine, just visit:
http://www.how-to-build-muscle-and-fitness.com
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