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Choosing Your Workout to fit you own Schedule |
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There are lots of reasons why women can begin to gain weight as they get older. Having children is one of the biggest reasons.
One thing you have to understand is this. Every woman has it within their power to improve their eating habits and to improve their overall shape. Its all down to how much you want to get in shape, and what your want to get in shape for.
Many women want to get in better shape just to feel better about themselves, to look better and sharper in their cloths. Perhaps their was a time when heads used to turn and you want those days back. Where ever you look now days, we see images of the perfect body. Well its nice to know that many of the women in the photos are women just like you. They have had to eat healthily on some kind of diet program, they have had to watch their calories, they have had to exercises every week. For most women the perfect body does not come easily, they have to work at it.
Weight training and fitness training has been used by the stars for over 50 years. They know that the combination of these two healthy activities gets them results and keeps them in shape all year round. The biggest difficulty is starting out. Starting a new discipline takes time to become a good habit. Usually it take about 2 weeks of doing things right for it to become a little easier, due to good habit forming. Doing things right.
1) Begin a weight training exercise program to shape and tone your muscles. Also incorporate a fitness program on the same days. Train 1 to 3 times per week. Don't give up. 2) Go to weight watchers if you need to lose body fat, or go on a calorie controlled diet. Aim to lose 1/2 pound or so a week. Start eating more healthily and you will begin to feel great. 3) If you fail, keep doing what is right. As you read and examine the information below, take note that women have no worries of building big ugly muscles, as their hormones are feminine not masculine. Our diagrams are male but do not be put off by this. This is the very best information available. Use it wisely. |
Women are best to train in the same way as men for the quickest results. Here are three choices. Decide on one today.
1 day per week will give results - 2 days per week for better results - 3/4 days per week best results. Warm up for 3 sets first.
FIRST. Important things to remember in order of priority. If some of this info does not apply to you, then just read on.
1) Stay clean. Saying no to steroids etc has huge long term health benefits. Just as a fire work burns brightly for a short while, with everybody going WOW. So it is with the person who uses muscle enhancing Drugs. Just as the fire work goes out quickly with a bang, so do most people who use Drugs to get big and strong. Steroid and growth hormone have damaging side effects. People are ill and some are dead because of these Drugs. Some of these people were my friends. Stan's Gym has in in depth understanding of the use of Drugs in sport. We value you & your health, help us keep Stan's Gym Drug Free. Report drug dealers to Stan they will be dealt with. Thank you.
2) Don't hold your breath at all when pushing weights. Holding ones breath when exerting power dangerously raises our blood pressure. This can burst our blood vessels in our eyes or even more dangerously it can burst blood vessels in our brain. Blood red eye or a very sharp and sudden pain in the head during exercise is normally a big warning for you to go home. It is suggested that you visit your doctor or attend hospital as soon as possible, just for them to check you over. Normally in young people a few weeks away from the gym will allow everything to heal up, so you can get back to training. Most people who weight train all their lives, never experience any burst blood vessels, this warning is so you can remain among them. Generally breath out exerting power.
3) Never train on a bench with Dumb bells under the bench. Leaving Dumb bells under the bench is extremely dangerous when you are putting your Dumb bells down after use. Catching your fingers between the Dumb bell you are holding and the Dumb bell on the floor under the bench or to the side of the bench. OUCH. An amputated fingers is a real pain and so is surgery.
4) Put your own weights away as a tidy gym is a safer gym for all. When others have forgotten to put their weights away its easy to think, why bother !. Its our policy in Stan's Gym never to moan at anybody for not putting their weights away. Our reasoning is this. I have trained in gyms all over the place, America, Spain, France, and in many in England. Working out requires great concentration and the right atmosphere, I have found that the best gyms leave you alone once they have established that you know what you are doing. In my opinion the worst and most annoying gyms are the ones where you are being watched to see if you put your weights away, only to be reminded in between different exercises. Our policy is to make your training here at Stan's Gym as enjoyable and as beneficial as possible so that you make the very best gains. So please keep things tidy for us.
5)
Never lift weights for the same body part without 4 - 7 days in between. Its ok to lift weights up to 4 days per week as long as your workout is designed so that each trained body part has a minimum of 4 days complete rest, ideally 7 days rest. Your muscles grow as you rest them between hard workouts. Say you train chest today, after your workout, you begin your first days rest, the next day is your second days rest, then the day after your third days rest, and so on. You can train that same body part again the forth day but in my opinion its better to rest 7 days to help avoid injury, to keep the results coming in. Remember allowing full muscle recovery, gives maximum results, and helps prevents injuries, enabling year round training. Remember rest and grow rest and grow. Choose your workout and stick to it rigidly.
Ignoring these training principles will slow down your overall progress and in time bring about serious muscle - tendon - joint injury's.
6) Do not do maximum single lifts more than 6 times a year. You need at least 2 month of regular training in between finding out how strong you have become in a single 1 repetition lift. The reasoning behind this is that, maximum single lifts put a huge amount of pressure on your joints and ligaments and tendons. Muscle recovery is normally quicker than joint and tendon recovery, so even when the muscles don't hurt, your tendons and joints are normally still recovering, this is why its important even under normal training conditions to allow at least 4 days rest between training the same body part. Maximum single lifts are so intense that is normally impossible to fully recover in a few days, or even a few weeks. From my experience to ignore this advice, normally leads to some serious injury's. Take this advise and train for longer injury free. |
| STUDY EACH ILISTRATION BELOW AND READ ALL |
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| AVOIDING MISTAKES KEEPS THE RESULTS COMING |
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7) Don't go by your feelings. Most only train when they feel they want to. In the end, training when you don't feel like it is what separates winners from losers. We all love training, but after a hard days work, or a difficult day, or a poor nights rest, even the most dedicated trainer can suddenly think. "I CANT BE BOTHERED". These thoughts, "I CANT BE BOTHERED" come to mind more frequently if they are obeyed by not training. Lets go to the pub instead is the way of failure. Like many before you that have ignored the voice "I CANT BE BOTHERED". Once you get to the gym and begin to warm up, you soon get into the training zone. Your adrenaline fires up, tiredness flees, and your back on top, feeling great. This is the way of great workouts. Its easy to train when all day you have been looking forward to the gym, but be warned, don't just rely on those special days. Training must never become the most important thing in your life, but it should become as important as brushing your teeth or personal hygiene. Remember it is reasonable to expect increases in muscle and strength for over 15 years, I have seen this happen. |
Suggested 3 day weights workout and then my own workout:
Choose your routine now. I remind you to always warm up with at least 3 light slow repetition sets before going heavy.
Monday-Wednesday-Friday. Tues-Thursday-Saturday. Wednesday-Friday-Sunday.
1st suggestion. Train upper body on day one then lower body on day two and then upper body again on day three. This workout enables you to train your upper body twice and your lower body once every week.
2nd suggestion. Train lower body on day one then upper body on day two and then back to lower body on day three. This workout enables you to train your lower body twice and your upper body once per week.
3rd suggestion. The rollover workout. Whatever you last trained then train the other, week in and week out. If you trained upper body last then as you go into the next week, begin by training lower body. This workout enables you to train your upper and lower body evenly, week in and week out.
4th suggestion. Only train upper body, then have a cardio workout the next training day using the fitness equipment. This workout is ideal under certain circumstances. Great for beginners, or for people waiting for injuries to recover.
5th suggestion. Train Five days a week. This is Stan's workout. Monday train Chest, Shoulders, Triceps, Abs. Tuesday Puch bag work. Wednesday train Back lat pull downs, Back pulley rows, Shrugs, Biceps, Abs. Thursday Punch bag work. Friday train Thighs, Leg biceps, Calves, Abs.
6th suggestion. Monday train Chest, Shoulders, Triceps, Abs. Wednesday train Back lat pull downs, Back pulley rows, Shrugs, Biceps, Abs. Friday train Thighs, Leg biceps, Calves, Abs.
Its took me 30 years to begin to understand how to avoid injuries. If you train to break yourself, then guess what. YOU WILL.
Thinking ourselves to be indestructible is a major mistake. Concerning upper body. Do all your pushing exercise on the same day, and do all your pulling exercise on the same day too. This rests your joins ligaments and tendons and muscles far more effectively that any other kind of workouts. I have learn 't the hard way, having tried every different kind of routine, and having spent at least, if you add it all up, about 15 years injured. I have become an expert concerning injuries and how to avoid them.
Below you are able to study what exercises effect which muscles.
Always remember, if you have any questions, or you would like Stan to show you what to do. Ask Stan for a workout program. |
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