Getting started With My1FitLife Workouts
Every workout program is different and it is important that you understand how to communicate with your coach and understand the theories behind how they train. Below are some details on how to read the My 1 Fit Life workouts and a few additional tips.
**If you are new to an exercise program, please first check with your doctor to make sure it is safe for you to start. Stay well hydrated during your exercise program. If you ever start to feel dizzy or light-headed make sure you stop immediately. Modify, modify, modify. If something hurts or does not feel right during your training please make sure that you modify for your ability level.
Picking your workout schedule
If you are new to resistance training OR you have had time off then please start with the 3 day NOVICE program. If you are a more experienced lifter then you can start with the 5 day advanced program. The at-home workouts are just that….for people at home with little to no equipment. We do have a short list of items we recommend for our program, all are not necessary but each is helpful in their own way:
5,8,10,12 pound dumbbells
When you see 4/12 at the beginning of an exercise, the first number (4) represents the sets and the second number (12) represents the reps. The reps are how many times you lift the weight in a row and the sets are how times you do those reps.
When you see “supersets” this refers to performing one exercise and another immediately after it with no rest. For example ” 3/12 Squats, superset with lunges” you would perform 12 reps of squats, then immediately 12 reps of lunges right after, then you can rest, that would be one set. Superset exercises are used to increase your intensity, not only for fat loss, but muscle building as well. Supersets are also time-efficient, by doing two exercises back to back you can limit your time in the gym.
If you’re a novice or if you’re starting again after a layoff, begin with one set of 10 to 12 repetitions, and make sure your last rep feels challenging. You should feel like you have control of the weight but if you did one more rep, you may not be able to make it all the way.
Most people can increase their initial weights after two to four weeks of training; at that point, consider adding a second or even third set for each muscle group. Never compromise form for weight. If you can’t perform an exercise correctly (slow and controlled) then downgrade your weight. You should be close to muscle failure by your last set.
Always use a weight so the last rep is a struggle, but not such a struggle that your compromise good form.
Be sure to adjust the amount of weight you use for each exercise. In general, use more weight to work larger muscles like your thighs, chest, and upper back, and use less weight to exercise your shoulders, arms, and abdominals. But even when doing different exercises for the same muscle group, you’re likely to need a variety of weights. For example, you typically can handle more weight on the flat chest-press machine than you can on the incline chest-press machine.
How much rest between sets?
For Muscle gain: studies have found that testosterone and growth hormone are produced in greater levels when you rest for short to moderate periods. The amount of time can vary a bit, depending on how many sets you’re going for and how heavy the weight is, 60-90 seconds between sets is a good guideline.
For fat loss: There are two great approaches to losing fat in your training and you should apply both in your program. The first method is simply to burn as many calories as possible, in which almost continuous exercise with little to no rest between sets (such as circuit training) is ideal. The other highly effective weight-loss strategy is to alternate sets of unrelated exercises (such as squats and rows) that work the entire body, while still allowing enough rest to build muscle. For circuit workouts or higher-calorie-burning programs, keep your resting time between sets to 30 seconds or less. For alternating sets, however, you can bump that time up to 30-90 seconds.
For strength gain, time is on your side when you’re training for pure strength. Both your muscles and central nervous system need time to recover from the effort of lifting very heavy weights, and failing to rest long enough will prevent you from lifting heavy on your next set-and even slow your recovery for your next workout. Take three to five minutes of rest, then crank out another set.
Do I warm up before starting my workout?
Yes, please always allow 10-15 minutes for a solid warm-up to make sure your muscles are ready to lift.
Do I stretch after my workout?
Yes, you should try to stretch for at least 5-10 after each workout.
What should I do if I miss a day?
Just stay on track with the scheduled workouts. If you can make it up on the next day off then please do. However, please do not work the same body parts back to back. Your body needs to time recover and grow after you broke down the muscle fibers. You should not lift that body part again until you are no longer sore.
For more questions on fitness programs and design please email Keith@1fwtraining.com