Saturday, November 18, 2017


Three Simple Steps for Best Beginner Exercise Results.

March 6, 2016 by  
Filed under Beginner, Fitness, News, Weekly Column

(BlackFitness101.com) If you are new to exercise, you may be filled with a little apprehension as to the journey you are about to launch. Most people who begin an exercise program quit within ninety-days. The most common reason is they just become overwhelmed with the enormity of the mission. Given the complexity and layout of most gyms and the dearth of fitness employees who can assist you, it’s easy to see why.

Your journey to fitness doesn’t have to overwhelming!

Here are three simple steps to get your beginning fitness program off to a great start!

Step#One

Target Compound Muscle Groups

Your compound muscle groups are the large muscles in your body. Black man smiling on exercise machine in gymThose muscles include chest, back and legs. You can also throw core muscles in that group as well. It’s important to target compound muscle groups because you burn the highest amount of calories and fat by doing so. Even if you are targeting small (or single-joint) muscle groups like biceps and triceps in your workout, I’d recommend still throwing in some squats or rows to give your workout maximum burn. Also, don’t be afraid to perform bodyweight exercise, too, like squats and push-ups. The key is not to become overly-dependent on machines. Your body responds better to free motion.

Step#Two

Train Your Muscle Groups in a Cycle

It’s also important to train your muscles in a systematic fashion. You can train all of your compound muscle groups in one workout, but you will likely will be wiped out by the end of the workout, due to the the amount of energy you’ll be expending. I recommend what’s known as a ‘split’. Target your legs in one workout, wait a couple of days if you sore up, then target your chest or back in like fashion. That’s a three-day split. If you throw in core, then it’s a four-day split. Training your muscles alternatively also allows you to track your results in a more defined manner.

Step#Three

Never Train Same Muscle Groups Back to Back

Whatever split you choose, it’s important to never to train the same muscle group back to back or on consecutive days. Why? Your muscles need recovery time, especially if you have lifted moderate to heavy weights during your workout. The general rule of thumb is to wait 48-72 hours before you train the same muscle group again. That’s why the above split is recommended; it gives your muscles time to re-energize before being stressed again. This is quite true when you experience D.O.M.S. (delay onset muscle soreness). If you have had a good solid workout, muscle soreness is your body’s way of saying ‘I need rest!’

If you are new to exercise, target your compound muscle groups, train those muscles as a split and never train the same muscle groups back to back. Following this protocol will make you less anxious about results.

Staff Writer; W. Eric Croomes

This talented brother is a holistic lifestyle exercise expert and founder and executive coach of Infinite Strategies LLC, a multi-level coaching firm that develops and executes strategies for fitness training, youth achievement and lifestyle management. Eric is an author, fitness professional, holistic life coach and motivational speaker.

In October 2015, Eric released Life’s A Gym: Seven Fitness Principles to Get the Best of Both, which shows readers how to use exercise to attract a feeling of wellness, success and freedom (Infinite Strategies Coaching LLC, 2015) – http://www.infinitefitnesscoaching.com.


Related posts:

The Hardest Rep: Five Attitudes Keeping You from Getting Fit and Fabulous.
Five Steps to Make the Most of Your Gym Experience.
Basic Exercises for Energy.

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