|
Navigation
|
 |
[an error occurred while processing this directive]
Article Navigation:
Want to write?
We're always looking for new writers and people willing to help out with the magazine and site. If you're interested, [Click here for more info]. |
|
Stay Updated!
If you'd like to stay updated and recieve a notice when the next issue of is released, just sign up at our forums by [Clicking here]. We will send out a mass e-mail to all our members when the next issue is released. |
|
Your Comments
Let us know how you feel about this issue. We will read e-mail sent and would appreciate any comments and/or suggestions that you may have. [Click here]. |
|
|
|
 |
The Top 10 Tips To Continued Training Success
by Tim Wescott
(More about Tim Wescott & Weights on the Web please click on the above banner. )
Here are my top 10 training tips to make sure that you continue to make progress in your bodybuilding endeavors:
Consistency
Constantly starting and then quitting training for weeks at a time...or even months as some people do, will get you absolutely nowhere. You take one step forward, and two steps back...over and over again.
Create an ideal training schedule for yourself...one that you can, and will adhere to, then do just that...stick to it no matter what!! raining for two weeks straight, and then lying around for a month, after your enthusiasm wanes, is like being stuck in a revolving door...you just go in circles. Commit to a schedule, and follow it religiously...consistency is key in bodybuilding!!
Good Nutrition
Learn all you can about nutrition and how you can set up a dietary regimen that fits you for your specific goals. Forget crazy crash diets, or "magic potions" or "wonder pills" and rely on good food...6 meals a day, high protein, moderate carbs, and low fats. Base each of your meals around a protein source such as chicken breasts, tuna, egg whites, fish, or lean beef, throw in some salads and fibrous vegetables, complex carbs from oatmeal, baked potatoes, yams, brown rice, and sweet potatoes, top it off with copious amounts of water, and eat consistently, every 3 hours or so, and you'll be well on the way to success in your training!
Supplementation
Don't fall into the trap of believing the hype about supplements. Too many people come to rely on them...thinking that they will propel themselves over sticking points, and to greater levels of strength and development, simply by taking a pill or some type of powder...when in reality their diets are lousy!!
Get your diet in order first, before you worry about the next magic potion, powder, or pill...spot-on nutrition is imperative if you want to progress consistently. Some people make the mistake of supplementing their supplementation with food, instead of the other way around. A few good time tested supplements are whey protein, multi-vitamins, minerals, creatine and the oldest supplement there is...good old healthy food!!
Prioritize Your Weak Points
Too many trainees do chest and bicep work at the expense of all other body parts. Don't fall into this trap...work all the body parts with equal intensity, and you will create a balanced physique. We all have body parts that are slow to grow, or lag behind other areas...prioritize these weak points by working them first in your training routine, when your energy levels are at their peak. Nothing looks worse than a bodybuilder who is all chest and arms, and whose upper body is supported by a pair of spindly spider legs. Train all body parts equally hard, and in the long run you'll be glad you did as your proportions will eventually begging to even out!!
Maintain A Positive Attitude
Always believe in yourself, and what you are doing, self-doubt is the first step towards failure. The mind is the most powerful muscle that you have... if there is the least bit of self doubt, and negativity, then your workouts will surely suffer, and your gains will be slow to come. Attack each and every training session with an intensity level that insures you will succeed. Visualize how you want to look in your mind's eye, and don't let anything sway your commitment to achieving a great physique. Believe, and achieve!
Don't Neglect Cardio
We need to perform cardio at least three times a week or more to keep body fat levels low, and to keep our hearts and lungs in good shape. If you're struggling to make it through workouts because your endurance just plain old sucks...how can you expect the workouts to be effective ? Pick an CV activity that you like, and one you know that you can stick with for your cardio regimen, do it 3-6 days a week, depending on your goals, and your fitness level!
Keep A Journal
A lot of people couldn't be bothered to record their training and diet on a daily basis, as it often seems like too much of a bother to them. Keeping a written record of what you are doing will help you immensely. You will be able to chart reps and poundage's used, and try to surpass them in your training, and you get to look back on all the workouts where the weights that you used were once heavy, but are now your warm-up sets!!
Chart your bodyweight, reps, sets, exercises used, mood, body fat percentage ,daily food intake, and make notes on your progress or lack thereof in your logbook, so that you can pinpoint problems, and adjust things accordingly.
Keep An Open Mind
Always stay open to new ideas on training and nutrition...even a novice trainer can at times, offer you good advice, or give you ideas. We all seem to get set in our ways when it comes to training, but you should never be afraid to implement new ideas or protocols, into your workouts, or diet. An open mind is a terrible thing to lose!!
Set Goals
We all must set goals to use as incentive in our training, otherwise our workouts will be hit or miss. Whether it's achieving 5% body fat, adding a rep or two here or there, building a bigger squat or bench, or losing 10 pounds in a certain time period, whatever it is that you are after, should always be uppermost on your mind.
Set attainable smaller goals, but always have the "big picture" in mind also. Once you have achieved a goal, immediately set another one, and pursue it with all you've got. Without a goal, your ideas are just dreams...make those dreams a reality by setting goals, and making new progress!!
Listen To Your Body
Another important thing to continued training success is the ability to be able to "listen to your body" and adjust things accordingly. At times, you will feel like training beyond the pain barrier, and going all out and then some, but once you get to the gym, you just don't have that oomph, on that particular day. Your mind says go go go, but your body says no no no!!
Rather than to call it quits, just take a minute and realize that we all can't be Hercules every day of the week...lighten the load and train faster, to increase intensity.
Not paying attention to signs like this, and forcing the body into going against it's will, can, and will result in over training or injury over time. Now I'm not saying that if you are just plain old lazy to take it easy and become a gym slacker, but be honest with yourself and realize, that we can't set new personal records everyday, and training with a little less intensity at times, can do more good than harm if the body is tired or over trained! Coax the body along at times, and at other times go all out.
STAY PUMPED!
Weights On The Web
http://www.geocities.com/timbuktuweights/
My Forum
http://timwescott.proboards18.com/index.cgi/
E-Mail me if you want free training advice at:
twescott2003@yahoo.com
or twescott@tds.net
* Article by Tim Wescott.
* Back to This Issue's Frontpage
|
|
|
