10 User Friendly Habits for Successful Home Gym Training
Are you dissatisfied with your current training program? Are you not achieving the results you had hoped for when you started training? If you are you stuck on a fitness plateau and are in need of some tips on how to start seeing progress then keep reading.
I am sure you want to see results from your training program (why would you do it if you didn't want to see results, right?). You can start seeing measurable results again and break through those training plateaus by incorporating one or more of the following success habits for successful home gym training. In my ten+ years involved in the fitness industry and helping hundreds of people achieve their fitness goals, I have found these habits very valuable tools when it comes to seeing results from your training. I recommend using the ones that work for you and breaking through that training plateau!
Fitness Success Habits:
1. Set Clear Goals: Unfortunately a lot of people head to the gym without clearly identifying what it is exactly that they want to achieve. I suggest you nail down a specific goal to train for. I have found that when my clients really nail down a purpose to train for they always get better results. I find it interesting that when people focus on training for a special event they usually see better body composition results even though they weren't focusing on that. I recommend picking a road race a few weeks out, a list of mountains to hike, a special date to look your best at, or a special competition to get ready for.
2. Have a Plan: Now that you have a compelling goal to train for you need a plan. I hang out in gyms a lot and most of the time I see people wandering around the gym with no plan at all. If people do have a plan that they are following, often times the plan is not appropriate for that individual. The best advice I can find is to get an individualized plan suited to the goals you have laid out. See habit number 10 below to learn more about getting the right plan for you.
3. Use Progressive Overload: "If you do what you have always done, you will get what you have always gotten." You need to progress in order to make your body change. This is a key habit that should be followed when it comes to training the human body. In order to see the physical changes you are looking for, you want to focus on improving from workout to workout. You can perform one or more reps than last time, lift a slightly heavier weight, and do the same amount of work in less time. The key is to challenge the body by progressively and systematically overloading the body in an intelligent manner.
4. Utilize Planned Variety: On average, the typical individual will adapt to an exercise program in 3-6 weeks. If you have been following a specific routine and you are not seeing results, then it is probably time to start mixing things up. You can change all kinds of things to get some needed variety in your program. You can change the overall format (switch to circuit training, supersets, etc.), change the number of sets, change the number of reps per set, change the rest periods between sets, change the exercises you are using for a given muscle group, change the grip or hand position, and you can even change the speed of movement for the exercises. The options are almost unlimited so don't bore your muscles with the same old exercises with the same old 3 sets of 10 repetitions. Variety is the spice of life and a key factor in seeing continued progress.
5. Select "Money" Exercises: Simply put, some exercises deliver a lot more benefit than others. Multi-joint, compound exercises like snatches, cleans, squats, deadlifts, lunges, step-ups, bench presses, chest presses, seated rows, bentover rows, standing overhead presses, lat. pulldowns, pull-ups and chin-ups should make up the core of your exercise selection. No matter what your goals are you will get far better results by making the exercises listed above the core of your training program.
6. Keep a Training Log: "But Kyle, I don't need a training log, I can remember what I have done before in my head." I hear this one all the time, usually from the same people who are not seeing any results from their efforts. Listen. If you want to see progress from your training, don't leave things up to guess work. Remove all doubt and start tracking things. Track your progress via measurements such as body fat percentage, girth measurements, and body weight. Your training log can help you learn from your prior mistakes and help you achieve the results you are looking for at a faster rate.
7. Track What You Eat: Some experts say that 75-80% of your overall results are totally due to your nutrition. This may be surprising to you but you can gain muscle or lose fat on the exact same program. Your nutritional intake will totally dictate your results so if you really want to make some progress it can be a good idea to periodically track what you eat so that you can make sure that you are eating in a manner supportive to your goals.
8. Periodically Evaluate Your Progress or Lack Thereof: No program works forever and no matter how effective a given program was you should mix things up when you are no longer seeing results from your efforts. The only way to judge the effectiveness of a training program is by the results it is producing or not producing. Some experts recommend checking your progress every 1-3 weeks to see if you are improving in the areas you want to. If you are not seeing improvements then that should be a mental note for you to make some changes. If you are seeing results, keep training until that program no longer delivers.
9. Find a Great Training Partner: A great training habit that has the potential to improve your fitness results is to find a dedicated training partner. Choose carefully. You want someone who will challenge you, someone positive, someone to keep you on track, and someone who will help improve your training. You don't want someone who is unreliable, negative, and lazy. Choose wisely and this training habit could mean renewed progress!
10. Find Coaches and Mentors: Coaches and Mentors can help save you lots of frustration. Coaches and Mentors have been there before and help you achieve better results at a faster rate. They know little tricks to help you get back on track towards the results you want, so do yourself a favor and invest in yourself by learning from these experienced teachers.
There you have it, ten success habits to help you break through those stubborn training plateaus. Implement some of these suggestions and I am sure that you will get back on track towards your fitness goals. Enjoy your training and keep focused on your goal.
Train with purpose,
Kyle Battis owns and operates Professional Fitness Coaching based out of Concord, NH. Kyle specializes in body transformation programs, athletic performance enhancement programs, and home gym training. If you want a collection of ideas to add some variety to your training please visit http://www.HomeGymSecrets.com You'll have access to some amazing audio interviews Kyle has done with top-fitness professionals and you will receive a Free E-Book, "The 20 Essential Secrets to Building the Body and the Home Gym of Your Dreams," just for visiting. Kyle can be contacted by e-mailing him at firstname.lastname@example.org.
7 Reasons To Start Up With an Exercise Program
Most of us need to follow an exercise program. This is due to the fact that just a minority of Americans exercise in a significant way. Below follows 7 good reasons to start exercising now.
Doing vs. Performing: The Difference Between Exercising and Getting Results
Back when I was young and living on my parents' farm, there always seemed to be plenty of tasks that were reserved for the low man on the totem pole. And you guessed it. That low man was me. Picking up and piling sticks seemed to be one of my dad's favorite tasks for me, and quite frankly, it was one of my least desired jobs to do. Funny how that works. Anyway, every time my dad would tell me to go out and complete one of these undesirable tasks, I would respond with the requisite whining, complaining, and carrying-on that usually comes from a young person who is having to do something he/she doesn't want to do. Nonetheless, I would slump off and begin my task, usually in a half-assed manner. Then I would rush in and tell my dad I had completed my task. He would go out, check it, and 9 times out of 10, he would make me go back and redo, complete, or what-have-you some of aspect of my job. He would always tell me, "It is much easier to do it right the first time." This is a lesson that did not sink in until some years later. Now, however, I fully embrace my father's philosophy, in part, because on a daily basis I see the same issues/attitudes I had as a young person showing up in how people approach their exercise programs.
The Different Types of Treadmills
When we usually think of treadmills, we tend to think that there is only one type on the market. However, this is very far from the truth as there are a couple of different types of treadmills.
The History of Pilates ? It All Began With One Sickly Child
A look into the history of Pilates helps you understand the tremendous power that this form of exercise has to help strengthen and transform your body. Unlike yoga, which has a tradition that goes back thousands of years, one individual developed the Pilates Method at the beginning of the twentieth century.
6 Things A Norwegian Fable Teaches Us About Healthy Perseverance Part 1
Author, H. Besser, in his book, "Perseverance: How To Develop It," shares a Norwegian fable about a man who left his hometown to rejoin his fiancée. They were to get married when he arrived.
Sports Specific Exercise
The Greek physician Galen (AD 129 ? 210) is generally accepted to be the originator of formalized exercise, he even pointed the way forward by stating,
Basic Abdominal Exercises
If it's six pack abs that you're after, daily abdominal exercises are the key to reaching your goal. There are a variety of effective abdominal exercises that you can try out to find which one is best for you. Or, for maximum results, you can combine a few different abdominal exercises or alternate between your favorites.
A Fitness Mothers Time
So you've been a mother for a while. Good for you, mothers are important. I know I have one! But you know what? I've seen my mother get so tied up from taking care of Dad, me and the house that she had very little time to take care of her fitness. Boy, the things you see in retrospect. Anyway, my mother used to be a beanpole; fitness came from all kinds of activity. I've seen the wedding photos so I know it to be so! I can also remember my mother putting on weight over the years. I'm sure my mother will read this, so I must choose my words carefully! When I think about it though, I know why this can happen to a lot of mothers. Life gets in the way and fitness takes a side seat.
How to Keep Your Body Fit
Fitness is just as imperative as health. As a matter of fact, fitness is linked directly with your health. If you are not taking care of your body, you will get sick. Here are some great suggestions that will help you to keep your body fit:
Exercise ? More is NOT Better!
Years ago when I was a professional bodybuilder, I fell into the mindset that the more I exercised, the less fat I ate, the better I would look and feel. At the time this seemed like the logical thing to do. And maybe in my mind that was correct. However, from my body's standpoint, this was NOT the thing to do, nor was it healthy.
Arthritis Exercise ? One Way to Relieve Pain & Stiffness in Your Joints (part 1)
Exercise can be very beneficial for arthritis sufferers, often relieving stiffness in joints, strengthening muscles thereby reducing stress on joints, keeping bone and cartilage tissue strong and healthy, and increasing flexibility. A recommended 30-minute minimum of daily activity is the norm. Before starting any exercise program, it is vital that one speak to their doctor to ensure there are no unseen risks, however you will find that most doctors recommend exercise for their arthritis patients either on their own initiative or when asked.
When Exercising Right Looks Wrong
For most of us we live in a black and white world. Good vs. evil, right vs. wrong. For a few of us the shade of grey is more appealing. In the world of fitness and exercise most people, novice and advanced exercisers (athletes) there is generally a correct and incorrect way to exercise. Just as in any other specialty or business there is much research that goes into doing the right thing from the wrong thing. There are consequences from doing the wrong thing and rewards from doing the right thing.
Exercise For Any Size
Do you feel that you can barely do any activity at all?
Debunking Common Exercise Myths, Part 1
Myth #1: Heavy weights make you "bulky"
Top 10 Tips For Finding Time For Exercise
If you're like most people, finding time for
Why would I want to write about yet another fitness program? There are so many out there. There is no escape from fitness programs whether you watch TV or read a magazine or newspaper.
Workout Without a Gym
You may also have no access to a commercial gym, home gym or are on business trip, but there can be a solution, a strength-training workout without the need of expensive machines.
The Importance of Stretching Exercises
Muscles and connective tissues shorten over time and that results in less flexibility. If your muscles have gone some time without being used, they tend to become weaker and quite stiff. The risk of injury is greatly increased when you start to use those muscles suddenly. If you are doing regular stretching exercises to lengthen and strengthen your muscles, injury can be easily avoided.
Top 10 Reasons To Exercise In The Morning
If I had to pick a single factor that I thought
Exercising - Ways of staying motivated!
The number one reason people say they do not exercise is lack of time. Not long ago, a twenty-year study was completed centering on the theory that, "There is not as much time in the day as there used to be." The study concluded that just the opposite was true. It showed that with all the technology today, we have 1.5 more hours in a day than we did twenty years ago. In other words, with all the gadgets out there to help us communicate and manage our time, we should have an hour and a half more time for ourselves. What is the solution? With a little prioritizing and some time management, we can find the time to exercise!
|home | site map|