How To Get Weight Training Results
IntoFit | June 26th, 2009 | Workouts - Strength | No Comments »
Whether you’re doing free weights at home or a pre-designated circuit at a gym, you have to challenge yourself. If you want to see definition in your body you have to give yourself a little kick in the booty. With no trainer making you do four more repetitions or encouraging you to increase your weight-load 5 pounds, you have to be your own trainer and encourage yourself to step it up.
Try these tips!
- 1. If you can perform 15- 20 repetitions of an exercise (single movements – ie 20 bicep curls) this means you can increase your weight! Aim for 8 – 12 repetitions and struggle to get that 12th one out. Even if you can only manage 3 or 4 repetitions at your new “higher” weight – that’s great! Finish off your remaining repetitions with your original lighter weight. Each workout day train yourself towards 8 – 12 reps of the new weight.
- 2. If your performing “body weight exercises” like push ups or squats, aim to get three more repetitions out than you normally do. You can also increase the challenge by slowing your repetitions down to half speed. Take your time to come to the bottom of your push and hold for a beat. Take your time to come down into your squat and hold it for 2 or 3 seconds before you come back up.
- 3. If exercises like push ups scare you, the only way to conquer your fears is to face them! Start with push ups on your knees, or against a wall and work towards a regular push up. Hey, I could not even do a push up on my knees when I started working out and now I can do more than my hubby. Give yourself time to get stronger! But the ONLY WAY you are going to get stronger is if you challenge yourself.
- Get out there and kick your own butt into shape!
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