Training Information

If you are determined to start working out and get your body into a perfect shape, we will help you find the right training routine. It is always important to find a program which suits you completely; that means it should be adjusted to your needs and in harmony with your lifestyle, age, stress level, workout history and needs.

Here are few helpful tips (and guidelines) which will help you choose the right training routine for yourself, and the one which will give you excellent results. Keep in mind that your gym routine should help you: get in shape, gain muscles, feel stronger and better and achieve visible results (toned, firmer body).

- Fro big strong firm muscles – always add more weight to the exercise bar (you get bigger if you lift more weight; that is a very simple truth)

- Aside from adding more weight, you will have to start repeating each exercise more and more, in order to get stronger (or should we say bigger). If you constantly lift same weight and repeat that motion the same amount of times – you will gain muscles, but that would be it. If you want to feel and look stronger, you will have to increase the level of exercise difficulty. (of course, take it slow, don’t push yourself too hard and be realistic – first results take time and can be visible within few months; approximately 4)

- Why you might feel stuck in one place during your training routines? Here are few reasons: you are not going to the gym as often as you should, you are not eating properly or enough (proteins, carbs, fat), your bad diet is causing the lack of energy (so you can’t perform as well as you should), you are working out too much, your body aches and you can’t fully recover from one training to the next one…If this is the case (if you are familiar with any of these situations) create another, better routine and stick to it. Listen to your body and don’t forget that proper nutrition is what gets the job done.

- How to increase weights you are lifting, without hurting yourself or pushing too hard?

Start with for instance doing 3 sets of 15 repetitions. After few weeks you will see that you can perform quite easily. Then start increasing the weight by 5%, just don’t push too hard and don’t jump ahead too fast – it is a huge mistake. Keep in mind that adding too much weight is how people get injured, and you don’t want that!

- Best movements and exercises are the simple old school ones. Here is what you absolutely must include into your training routine: squat, bench, shoulder and overhead press, rows, dead lifts, pull ups and downs. Always rest in-between exercises, especially the explosive ones like these listed above. While doing these particular exercises you might feel shortness of breath and you might also feel dizzy. If that happens rest for few minutes, walk around the gym or get some fresh air. If the uncomfortable feeling continues and becomes regular, visit your physician, before continuing your training routine. Time between these heavy exercises should be approximately 2 minutes.

- If you are working on other smaller muscles, that will include easier exercises. While taking some rest in-between them, keep in mind that these brakes should be shorter – approximately one minute.

Finally, on your first training be sure that there is a professional who can help you with his advice and who can explain how to perform each exercise. After few weeks you will be able to continue working out on your own.