NEW YEAR - NEW GOALS
Published: 01/02/2012 by DAVID BARTLETT
NEW YEAR....NEW GOALS
As the New Year begins, our motivation to start something new, or re-ignite a goal, is at a high. So as a male, how do we manage to build muscle mass without putting on too much body fat?
A weight training plan and an eating program is the answer.
PROGRAM
If you are injury free and have an adequate base to start from, the following program may suit you.
When building muscle you should aim for a repetition range of 10 to 12, with 4 sets of 2 to 3 different exercises per body part. You need to break the muscle fibres down so they will heal bigger and stronger. This makes up only 50% of what is needed to achieve your goal. The other 50% relates to diet and recovery.
So where do your start?
A gym is a good starting point.
"HOW DO I SET MY GOALS?"
You need to set a goal/s so you can give your training some direction. Do you want to be?
1) Fit and healthy
2) Develop a physique to rival a body builder
3) Develop strength and endurance for a specific sport or vocation.
Training structure and frequency are relevant to your goals.
"HOW DO I STRUCTURE MY TRAINING AND HOW MANY TIMES
A WEEK SHOULD I TRAIN?"
To be fit and healthy, you will need to be active 3 to 5 sessions a week.
Training should include:
- Cardio Vascular training with an aerobic base.
- Running/riding/swimming are good options.
- Weight based training of a rep range of 12-15 reps with moderate weights focusing on all muscles.
BODY BUILDER
Training like a body builder could include 4-6 weight sessions a week, focusing on fatiguing all muscles every 5-7 days.
Rep ranges from 6-12 reps with high volume of exercises.
ENDURANCE
Training for strength and endurance can be 3-4 sessions a week, focussing on specific exercises to compliment your goals like core and body weight exercises.
"HOW CAN I USE MY DIET TO COMPLEMENT MY TRAINING?"
You need to eat a healthy, mixed diet which includes plenty of:
- Protein
- Fruit
- Vegetable
- Drink plenty of water.
"DO I NEED TO USE SUPPLEMENTS?"
Yes you can use supplements as this helps you increase your intake of protein, vitamins and minerals to aid in your recovery.
"SHOULD I BE GETTING MORE REST?"
Yes, you need to be sleeping an average of at least 8 hours per night as your body recovers and repairs whilst you are asleep.
COMING ISSUES
In the coming issues of BalanceOnline, I will focus on a training plan for each specific goal with a basic diet plan.
In the meantime this gives you a chance to determine your goal/s and to start exercising!
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photos courtesy google images
