1. Warm Up-Thou shall warm up properly before any workout-it seems pretty simple; doesn’t it? And you might think-hey, everyone knows it! Yes everyone does but just like in all other things if you get the basics right, the rest all follow. So no matter if one has been training for more than a decade or is a rank beginner, a proper warm up is a must before any workout schedule. The body must be allowed to get into workout mode slowly so that it is ready for the poundage to follow. Any low intensity cardio, like skipping, jogging, treadmill for 5-10mins should do the job.
2. Form- The second commandment-Thou shall maintain correct form and posture- A straight back, chin up, tight core are all the basic requisites for any workout. You can ignore form at your own peril. Because a slight goof up in form can cause a chronic injury which will trouble you for the rest of your lives. So every exercise demands a certain posture; respect it and maintain it. Not only will you get the best results for your efforts but you will also be spared of torn and damaged ligaments, bones and parts.
3. Routine- Thou shall follow a proper routine- just like school and college and hopefully work, a proper routine is important if you want serious gains from your workouts. Talk to a trainer get the best schedule for your needs and follow it. It is important to keep changing routines periodically as the body gets used to workouts quite soon. So, keep a workout log and track in your routines.
4. Imitation-Thou shall not covet thy neighbor’s workout- it is imperative that you compete with yourself-and not with the guy who is pressing a min numbing 200lbs, next to you. Not only is it foolish, it can be dangerous too! So, don’t lift heavy just to satisfy your male ego or to impress the bloke next to you.
5. Rest-Thou shall rest properly- No matter how hard you train in the gym, you won’t grow unless you get your daily quota of snooze. So make it a point to hit the sack on time. Ideally you should get at least 7-8 hours of sleep. This is the time when the body will release the growth hormones. And no-the hours watching television from your couch does not count as rest.
6. Nutrition-Thou shall respect your food- You are what you eat-as simple as that. Food is the basic requirement of any living organism and a good well balanced diet is the fundamental necessity for any individual. And the importance of a nutritious diet grows manifold for anyone who is working out. So, lay emphasis on what you eat. Plan your diet properly, chalk out your daily meals and see your body grow!
7. Stretching-Thou shall stretch your muscles- Just like a good warm up is mandatory before starting your workout, a good stretch is equally important after you finish your workout. Once the muscles have been pumped up and are gorging with blood, it is the time to stretch them.
8. Intensity-Thou shalt not waste time- walking into a gym and seeing the trainers huddled up with jokes and gossip is the biggest turn off. The time that you give for your workout is meant for that. Keep the chit chat for after you are done with your routine. Not only does it eat into your intensity it also is a big discraction for people around you.
9. Time-Thou shall keep your workouts short. I have often come across people telling em proudly how they spend 2-3 hours in the gym and expect me to give a pat on their back while all I really wanna do is give a kick on their behind! Keep your workouts short and sweet-working any more than 60mins at a stretch is waste of your time and efforts. And by the way it will do more harm than good in the long run.
10. Stress-Thou shall not take stress and will learn to relax. Chronic stress is not only bad for your Blood Pressure and heart; it is a major cause of muscle catabolism. So unless you want to watch your hard earned muscles break down, smile. It really is that simple.
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