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