Doing sports is important to keep our bodies healthy, to have energy during the day, and to reduce stress. Many people choose to go to the fitness studio, or gym, to do a workout on a regular basis. Many people visit courses, while others focus on cardiovascular training, while again others put a focus on developing their muscles.
Many people are not very much into training their muscles, since the exercises can seem somewhat boring. Nevertheless, having well-trained muscles can be very important. First of all, muscles need energy. This means, that when you have a lot of muscle mass, they will burn fat virtually as you sleep.
Second of all, a good muscle workout keeps the proportions of your body upright; too much cardiovascular training, such as cycling, rowing, or cross-training, can burn a lot of fat, and in fact, it will make your muscles very strong, but it mainly builds the definition of your muscles, and not the mass. The result might be a skinny look.
In order to have an effective workout, you will have to train your muscles individually. Gyms usually have a section with devices, especially for that purpose. It is here where you might need to spend part of your training, in order to build muscle mass and muscle strength.
Your workout plan
The first step to training your muscles correctly is to have a sound workout plan. With a trainer, you should evaluate what you want to achieve, and which muscle groups need special attention. In the beginning, you will be looking at having to train at 10 or so different devices, training your legs, arms, abdomen, back, and virtually all parts of the body.
3 sets of 15
Use doing 3 sets of 15 repetitions as a standard. This means, you will lift the weights 15 times after each other, which represents one set. After the first set, you will take a short break of half a minute or a minute, and you start with the second set, again containing 15 repetitions. You will notice, that with each set it becomes harder and harder to accomplish 15 repetitions. If you can’t continue before reaching 15 repetitions, then stop there.
You can also do more repetitions, or do 4 sets with less repetitions.
Selecting your weights
When you select the weights, it has to be selected according to what you accomplish. Ideally, you should be able to complete the 15th repetition in the third set, but only barely, and with the last bit of energy you have available. If you choose to do more repetitions, you can lower the weights a bit, if you choose to do more sets with fewer repetitions, you might increase the weights.
As a general rule of thumb, more repetitions with less weight mean you are more focusing on muscle definition, whereas very few repetitions with increased weight mean you are focusing on mass. The definition means, that the muscle tissue is very dense and strong (and not very big), muscle mass focuses more on the size of the tissue, but it is not as dense and strong as with definition.
Do each repetition slowly
It is very important, that each repetition is done slowly and with care. When lifting the weights, exhale and transfer the muscle energy into the weights, and boost them up. As soon as you are lowering the weights, do it slowly while inhaling, keeping tension on your muscles at all times.
Train at least twice a week
Studies claim, that around the age of 30 muscles start to deteriorate at a rate of around 1% per year. This means, without any workout, your muscles will become weaker and weaker. As a rule of thumb, it is claimed that doing a workout once a week will let you keep what you have, doing a workout twice a week will keep you fit and improve your muscles step by step. However, working out three times a week might give the best results.