Do you feel let down by all the body building products that have promised that you will make huge gains but failure to deliver on that promise? Do you want simple an effective advice about how you can improve your physique with no added gimmicks? Read on because I'm going to share with you my top 7 tips for getting into the best shape of your life and how you can get more from each session.
- Leave your ego at the door. Disregard it completely if you can. Unless you're a competitive body builder, going to the gym is not a competition. It's not about who can lift the most, run the fastest etc. There is nothing wrong with a little healthy competition but your existence inside the gym should be about you and not lifting more or looking bigger than the other people there. The same applies to outside the gym. Focus on yourself, not those around you.
- Lift weights that are appropriate for you. The iron is simply a tool for you to use. Some people use bigger tools and others use smaller tools. Lift the weights that you can handle. For example, Jay Cutler may t-bar 600lbs but that is the kind of weight he can handle. You're not Jay Cutler, you're you. This is such an important point and yet many people fail to realise it and it's not just beginners who make this mistake either. Lift with your body, not your ego.
- Don't cheat or use momentum. While there are some genuine reasons to cheat on some exercises, there is no need for a beginner or intermediate lifter to do so. Cheating involves using momentum to lift the weight. People who do this are not only getting the minimum from their work outs but in some instances they're completely wasting their time as they cheat from the very first set. Re-read tip 1 and 2. Use a weight that is challenging and not something you need to throw your back into in order to get it up. Always use proper form. The goal is to work the muscle, not lift the most weight in the gym so one can parade around and flaunt ones ego. The sooner you grasp this, the sooner you will benefit and the sooner you will lift more than everyone else in the gym anyway, it'll become a by-product of your good training.
- 99% of supplements are not needed. The supplement industry is a multi-million dollar one and even the most advanced lifters do not need such products. All you will need is a good quality protein powder (this is even a debatable point for some) and possibly a fish oil tablet if you do not eat enough fish. Take the money you're spending on supplements and purchase real food instead. Chicken, fish, fresh fruit and vegetables, brown rice and so forth. If you want to get big, you need to eat real food. If you have trouble eating a lot of food, supplement with protein shakes between meals for extra caloric intake. Always aim to eat real food. Supplements build big bank accounts (for others), not big muscles.
- Be consistent. There's no point going to the gym once or twice a week and then skipping it until next fortnight. Plan out a routine and then stick to it. Do not make excuses as to why you cannot go to the gym. Unless you're sick, you can get to the gym and complete a session. You can stop going to the gym when you are dead, until then you need to make a commitment to yourself to be consistent about your routine.
- Work out each and every body part once per week. No more and no less. No doubt you've spotted people in the gym who work out their chest 3-4 times per week. While some of them can bench press a considerable amount of weight, the rest of their body is out of proportion. It's unlikely they could complete a 20lb squat for 10 reps. You do not want to be one of these people because most people snicker about them behind their backs and that's the least of your concerns if you adopt such an approach. If you don't understand anatomy, bodybuilding.com is a great resource for this. If you take anything away from this tip then take this - you must work your legs out and that includes squats. If someone ever asks you how much can you bench press, you should always retort, how much can you squat?
- Have fun! This is the most important tip of all. Many people view weight lifting as a bit of a meat head sport and yet it can teach the individual self discipline and self respect while building a stronger body. A strong body builds a strong mind which in turn builds a stronger body and so on.
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