Thursday, April 19, 2012


    I know, I know, seems like a no-brainer right ?! Its Personal Training 101, don't thrash your client in the first workout to try to impress them to stay with you, you will just make them so sore that there is no way they will be able to wash their hair or get dressed, let alone choose to let you torture them more, unless they love pain. 
    Most people will do this to themselves, thinking they can do more than they should and the next day they say, " I'm not that sore", then 2 days after, they are so sore they can't move. This is called "DOMS", or "Delayed Onset Muscle Soreness". I suggest that the first 3 workouts you do, start with a lighter weight and do just ONE set of ONE exercise for EACH muscle group. Example: 

1. bench press - 1 set of 15 reps, medium difficulty weight, enough to barely feel the burn.
2. Squats - same as above
3. back rows - same
4. shoulder press - same
5. core front planks - 1 set of 15 seconds holding plank
6. Bicep curls - same as #1
7. Tricep extensions - same

    This is just an example. If you do this workout, I suggest you do this on Monday, Wednesday and Friday.On your off days you can do more "functional" activities to get blood pumping thru the worked muscles. After a week, add one more set to each exercise, then another on week three, stay at 3 sets of 15 until you stop getting results. you should only go to "failure" on the last set, no more. when you can complete all three sets to 15 reps, add 5 pounds to the weights on the next time you do it. 
    Ok, so my point in all this is, you are not working out to impress anyone (at least not until you hit the beach), egos in the gym get you injured, please take it slow, give your body time to adapt to the new stresses and you will be fine. think of this in the same way as you would going the the tanning bed, essentially your body reacts the same way, you wouldn't go in for your first tan session and lay there for 30 minutes would you ?, not unless you wanted to know how a Maine Lobster feels !!! Any questions ??? Thanks for reading !!!

                    STAY STRONG !!!!!

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