by Blessing

Created on: May 25, 2007

Never more than an hour!

If you are in there more than an hour, you are most likely doing something improperly-45 minutes to an hour is perfect.

1) Learn and follow proper form! Essential, if you have improper form you may injure yourself or be in there for hours with minimal results. Remember, it is quality NOT quantity!

2) Eat a small, complex carbohydrate rich snack/small meal before exercise.

3) Legs day one, arms/shoulders day two, chest/back day three. This combines push/pull exercises and gives the muscle groups times to heal.

4) Be consistent-go three days a week.

5) Strength building-is the max weight you can do a only a few reps of (no more than 5-6) with a minute break in between (it takes the body this long to restore the chemical to fire the muscles)

6) Muscle definition/toning- use a weight that you struggle to do 15 reps. This is your "working" weight. Use slow controlled movements while contracting and extending; it is the pressure of the weight pulling on your muscle that causes it to tear (to be build up)

7) Endurance-like for the calves, use a light weight for high reps, you will feel the burning, work through the burning until you can't anymore. This works the muscle to fatigue which is necessary for endurance training with weights.

8)Breathe! Exhale when contracting, inhale when relaxing.

8) Increase your protein intake. 1 gram per pound of body weight. You body's muscles will feed off the protein you eat and not the muscles.

9) Do NOT work though pain; it is your body's message that something is wrong.

10) You will know a few days after your workout (when you first start) that you worked the muscles well when you are sore!

11) Be sure to get some rest; the muscles have tiny tears caused by working out. It is only through sleep/rest that the muscles repair themselves and "build". If you think that the muscle builds when you are actually working out; it is a myth. Take a nap if possible!

12) Drink plenty of water. Your muscles get thirsty, too!

Good Luck, be safe and remember to learn PROPER FORM!

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