Muscle and Fitness -- The Second Key To Successfully Achieving Your Fitness Goals
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:
Muscle and Fitness -- The First Key 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. 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
Related News
What beginners should know about bodybuilding - 3x24 - Your Newspaper and News Magazine
Wayne Westcott: What somatotype are you? - Norwich Bulletin
Wayne Westcott: What somatotype are you?Norwich Bulletin, CT -Aug 22, 2008Unfortunately, it is relatively hard for endomorphs to build muscle, and it is relatively easy of them to add fat. Consequently, endomorphs do not typically ... |
Keep Your Summer Physique Strong With the Brooklyn Bridge Boot Camp - MarketWatch
Twice A Day Workouts - AskMen
AskMen |
Twice A Day WorkoutsAskMen -Aug 25, 20081 reason many guys out there cannot build muscle is not a lack of training, it’s the opposite; it's too much training. The second reason why twice a day ... |
Preliminary Final Report - Sydney Morning Herald
Preliminary Final ReportSydney Morning Herald, Australia -7 hours agoEqually as important, all patients showed improvement in heart muscle function and reduced symptoms of both heart failure and severe angina. ... |
Muscle Definition - What It Is - 3x24 - Your Newspaper and News Magazine
Muscle Definition - What It Is3x24 - Your Newspaper and News Magazine, Germany -Aug 25, 2008I can hear you saying out there; you’re probably thinking “Caleb knows all about fitness, he surely has some exercises which build muscle definition”. ... |
How to build big, powerful, strong legs - 3x24 - Your Newspaper and News Magazine
How to build big, powerful, strong legs3x24 - Your Newspaper and News Magazine, Germany -Aug 24, 2008... the most powerful ones in the human body. Fitness expert Caleb Lee knows a lot about building muscle. His website will teach you how to build muscle fast. |
Lose Weight? Build Muscle? Take A Pill and Stay on the Couch - PR-Inside.com (Pressemitteilung)
Build Muscle Faster - Corsavoo.com
Build Muscle FasterCorsavoo.com, France -Aug 19, 2008If you follow a proven training plan, do the proper exercises and stick to a healthy diet and lifestyle, you will noticeably lose weight and build muscle... |
Indian Americans Flex Muscle at Democratic Convention - AsianWeek
|
|
 |
|
|
RELATED ARTICLES
What Is Strength Training?
Traditional strength training consists of performing one to three (or more) sets of exercises on a specific, isolated muscle group. One rep, or repetition, equals one complete movement of the exercise from start to finish. For example, for a bicep curl you might begin with your arm extended down by your side holding the weight, say a dumbbell, curl the weight upward to your shoulder by bending your elbow, and then lower the weight back to the starting position. That's one rep. Do that 8-12 times and you've completed one set of bicep curls. Rest for 30 to 60 seconds to allow your muscle to recuperate and you're ready for the next set.
Creating An Anabolic State That Supports Muscle Growth
You can only build muscle if your body is in the correct anabolic balance to allow growth to take place. Intensive exercise is clearly an important part of the muscle building process but achieving the maximum muscle mass depends on putting the building blocks in place. This is achieved through sound nutritional practices so you need to be aware of the following anabolic enhancing principles:
Exercise The Right Way - The Hammer Curl
Other articles in this series looked at a number of exercises, mainly from the perspective of developing a comprehensive muscle building program. Sometimes we take things for granted, especially when it comes to performing the basic exercises that constitute the core of most bodybuiders' training regimes.
The Amazing Benefits of Resistance Training
When it comes to exercise, resistance training is often overlooked. Resistance training is an essential part of any fitness program and has many amazing benefits. Taking part in a sound resistance training program will improve the conditioning of muscle tissue and increase metabolism. Metabolism can be defined as the amount of calories the body needs each day to sustain life. An improvement in muscle conditioning and metabolism will result in the reduction of body fat and give the body healthy lean appearance.
Power Mass Training for Building Muscle Mass
Many people believe you need to train with a variety of
weights and reps in order to maximize your muscle building
progress. I believe that you can find the appropriate rep
number for your muscles and it is best to stick with that
range most of the time.
Personal Trainers with Real People, Real Situations
TO DO OR NOT TO DO? ? ABS
Exercise The Right Way - The Standing Calf Raise
Other articles in this series looked at a number of exercises, mainly from the perspective of developing a comprehensive muscle building program. Sometimes we take things for granted, especially when it comes to performing the basic exercises that constitute the core of most bodybuiders' training regimes.
Bodybuilding Protein
What helps make comedy also builds muscle?
Exercise The Right Way - The Lat Pulldown
Other articles in this series looked at a number of exercises, mainly from the perspective of developing a comprehensive muscle building program. Sometimes we take things for granted, especially when it comes to performing the basic exercises that constitute the core of most bodybuiders' training regimes.
The Importance Of Creatine In Building Lean Muscle
Creatine monohydrate can rightly lay claim to being the most popular and arguably most effective bodybuilding supplement currently available. The beauty of creatine is that it is 100% natural and occurs in many foods so it's unlikely to be banned from any sports or competitions.
Are Prohormones A Safe Alternative To Anabolic Steroids?
Steroid prohormones such as androstenedione and dehydroepiandrosterone (DHEA) have become popular in recent years as safer alternatives to anabolic steroids, but two questions need to be answered:
7 Surefire Strategies For Fat Loss!
1. Weight Training. Building lean body mass (muscle) will speed up your body's metablism. Muscle is "active" tissue, meaning it takes calories to maintain. The more muscle you have, the more calories you burn. You build muscle by doing resistance training exercises. Simple enough? Let's go on...
The Role Of Whey Protein In Achieving Significant Muscle Gain
Most bodybuilders would agree that supplementing with whey protein is an important element in achieving serious muscle gains. This article will examine the facts relating to whey protein as a supplement and help you decide whether you need to follow this particular strategy.
Reasons Why Leg Training Should Not Be Ignored
As a modern weight lifter or body builder, I want you to picture something. Picture yourself as an extremely musucular person with very little body fat. Now picture yourself walking down the beach and everyone is staring at you. You think they are staring at your body because it looks like its etched in stone, but the real reason is your extreme lack of leg development, otherwise known as chicken legs.
Key Elements for a Bigger Bench Press
Proper positioning on a weight bench to maximize leverage
The Importance Of Sets In Your Muscle Building Program
In an earlier article we looked at how repetitions contribute to the muscle building process, but is the position regarding sets just as clear cut? Unfortunately, the answer to this is no as some experts feel one set to failure is sufficient, whereas others argue that multiple sets are needed to ensure maximum muscle gains.
Always Shock Your Muscles For Maximum Growth
Always try to "trick" your muscles into growth. You never want to do the same exercises, reps and sets for each and every workout. You always want to shock your muscles into growing and adapting to new stimuli, so make sure to always switch up your training routines, number of sets and reps for each training session. Also, make sure to train at a high level if intensity and really push each set to positive failure (barely getting the last rep up).
Dumbbell Exercises That Suit Beginners
The aim for beginners to weight training must be to lay the foundations for the intensive workouts that their bodies will eventually be subjected to. Obviously successful bodybuilding involves bringing together disparate elements such as nutrition and rest but choosing the right exercises is crucial. In this article we'll outline the dumbbell exercises that will enable new bodybuilders to develop the general strength and body conditioning needed.
15 Quick Body Toning Tips
Tip 1 - Tummy Toner - In addition to your toning workout, eat smaller
portions. Your stomach is only about as large as your fist. So no need
to stuff yourself with a large plate full of food.
Muscle Growth with Post-Workout Nutrition
If you design your nutrition plans to maximize muscle growth, you must think about planning and taking properly the most important meal of the day. Do you know which?
|