Complete Guide to Fitness 2: Basic Principles

Now it's time to start talking about the actual workout. Since you are eager to get started, I'll go ahead and give you the program, and then proceed to explain it. You will be working out 3 days a week with weights. On 3 of the days you are not working out with weights, you should be doing aerobic training, which will be covered in a future article. So, 6 days a week total of working out, at about 30-45 minutes per session. If you don't have enough time to go to the gym and do aerobic training on your days off from weights, then you can do the aerobic training AFTER your weights. Just be aware that you'll be in the gym about 1.5 hours that day, and you may feel run down after weights. Also, you miss the key window 1-2 hours after weight training where your body is especially receptive to protein and carbs, a window that will help you build muscle.

Principles

1. Workouts consist of sets and reps

   Reps, or repetitions, refer to the number of times you complete a movement pattern in one set. For example, if you jumped down right now and did 25 push-ups and then proceeded to stop and rest, you just did 25 reps. Sets refers to the number of times you complete the rep bracket. So if you did 25 push-ups, stopped to rest for a minute, and then did 25 more, you just completed 2 sets of 25 reps for push-ups.

2. Beginners or those returning from a 3-month or longer break from weight training should do a beginner's routine

   Initially, much of the strength gained from weight training is due to neural factors, the concept that your muscles are "learning" how to be strong. Think of it as learning a skill, like riding a bike. This means you want to practice the lifts as frequently as possible, usually 2-3 times a week.
   

3. Start out by doing 1 set of 12-15 reps for every exercise

   This will help you get used to weight training and won't burn you out. No need to do 15 different exercises for 10 sets of 15 reps. That would be a waste of time and energy.

4. Stop one rep short of failure

   For example, if you can do 14 reps of a certain exercise, but you don't think you could get another complete rep in, stop there.

5. Do this workout out 2 to 3 times a week, with one day of rest in between.

   Example, Mon-Wed-Fri, or Tue-Thr-SatAim for 3 times a week. If 3 times a week feels like it runs you down too much, or you simply don't have the time, 2 times a week is ok.

6. Before any weight training, hop on a treadmill or other aerobic machine and do 5-10 minutes of light cardio work to warm up your muscles. Light exercise meaning, on a scale of 1-10, the difficulty is about a 3 or 4.

7. Always warm-up

   Take 50% of the weight you are doing, and do 5 reps. Take 75% and do 3 reps. Take 90% and do 2 reps. Then begin doing your real weight. For example, let's say you can do 100lbs on the leg press for 12 reps. Adjust the weight on the leg press to 50lbs, crank out 5 smooth reps. Wait about 30 seconds, adjust the weight to 75lbs, and do 3 reps. Wait 30 seconds, adjust to 90lbs, and do 2 reps. Wait 30 seconds, adjust the weight to 100lbs, and do as many repetitions as you can. In this case, it will be 12.

8. Start with a weight that you can only get 12 repetitions with.

    Whenever you are able to complete 15 repetitions with that weight, increase the weight until you can only do 12 repetitions again.

9. Control the weight

   
   No jerking around the weights. Aim for controlled movement, such as 1 second up, 2 seconds down.

10. Keep good form

    Meaning, complete the movement exactly as it's supposed to be done. No stopping halfway, or doing partial range of motion.

11. Try to have a protein shake or meal right after your workout

    Your muscles are especially receptive to nutrients 30-90 minutes right after a weight training workout. Try to feed them if possible.
    

12. On your days off from weight training, complete cardio work

    This will build up your cardiovascular endurance and help you recover. This is covered in part 4.

13. Keep a log book

    This is to track your weights on every exercise and machine so you know for sure what weight you are at.

14. If an exercise hurts, don't do it

    A sharp or "bad" pain indicates a problem with form or some other issue may be present. Stop doing the exercise and replace it with one that works the same muscle groups.

Reread these principles until you fully understand them. Make sure you that read all parts of this guide before beginning your weight training program. That is imperative to understanding how this all fits together. Now, onward to the actual weight training program!