| When starting out a workout program, you need | | | | that you will know for sure how much you will |
| to start slow. You can set your program up | | | | need next time. Also this will give you a |
| in a 4-6 week phase. Each week you try to do | | | | base line of where you started from. So you |
| a little more than the previous week. This | | | | can look back several weeks from and see how |
| process allows your body to prepare for the | | | | you have improved. You still are only going |
| workout it is about to endure, as well as | | | | to perform your routine twice in week two. |
| helping to prevent any injuries to yourself. | | | | Again, make sure that you give yourself at |
| One very important thing to remember is form. | | | | least one day break in between days. |
| While you are doing your exercises, you need | | | | |
| to make sure that your form is perfect. If | | | | Weeks 3-5 are where you are going to start |
| you do not do this, then you stand a very | | | | your major changes. What you want to start |
| high chance of no performance gain or of | | | | doing is once you reach 16 reps, add 3-5 |
| hurting yourself. Another good rule of thumb | | | | pounds of weight and drop your reps back down |
| is to take it slow. The biggest thing that | | | | to ten. Once you get back to 16 reps, you |
| you can do for your workouts is to stretch | | | | will add more weight. This is a good and |
| both before and after your workout. | | | | safe way to build up your body. At the start |
| | | | of week 4 you will add a third day to your |
| The first week you should try to pick one | | | | work out week. You always need to have a day |
| exercise for each part of your body. Perform | | | | of rest in between workouts so that your body |
| these exercises with no weight or just a bare | | | | has the chance to recover. |
| minimum of weight. Remember, you can always | | | | |
| increase the weight in progressive weeks of | | | | Once you hit week 6, you will add a complete |
| your workout plan. Do each exercise for only | | | | set to your exercises. So now you will be at |
| one set at 10 to 15 reps. Once you have done | | | | a total of 2 sets of each exercise each day, |
| each exercise once, you are done. In week | | | | 3 times a week. By this time your body will |
| one, you will only do the exercises in this | | | | be capable of taking on another set of |
| routine once. Keeping in mind that you will | | | | exercises because you have slowly worked up |
| be sore after your workout, you need to space | | | | to it in the prior weeks. You would maintain |
| your routine so that you have a couple days | | | | the two sets per exercise until you were |
| for rest in between. | | | | comfortable adding another set to your |
| | | | routine. |
| The second week you will keep doing the same | | | | |
| exercises that you had done in week one, but | | | | By starting your routine out slow and with |
| you will add weight to your exercises. Your | | | | little to no weight, you allow your body to |
| end goal is to have made it up to enough | | | | recover and also have less of a chance of |
| weight that you can only do 15 reps of each | | | | injuring yourself. When you try to skip |
| exercise. However, you need to slowly add | | | | stages you run a higher risk of injury. You |
| the weight so that you don't over-tax or | | | | must also remember not to do the routine |
| injure yourself. A good idea would be to | | | | daily as your body won't have any chance to |
| write down how much weight that you use so | | | | recover from the workout. |