NEW FAD 3: Initial Workout

so, where do you go from there?

Once your assessment is completed, you're cleared to workout, now what?

Its time to workout! so, what do you need?

1) log book. if you don't have a log book, you're wasting your time. to this day i have no idea how/why people don't have this. its essential and pivotal that you have one.
without a book to measure your progress, you're essentially guessing. if you can remember your workout routine (however many days there are in it) and the exercises, weights, and reps you preformed, you're better at it than all my clients and myself included. write down exactly what i just said. exercise, weight, reps preformed.

2) flat shoes (for lifting) see my running post. you're not running, so DONT WEAR RUNNERS. anything standing or where your feet are in contact with the ground, don't wear runners. enough said.

3) water bottle. hydration people. or fountain. up to you.

4) adequate nutrition. this is paramount, and the further along you become the more important this will become. nothing sucks more than being hungry during a weight session, let alone being malnourished and unable to preform exercises. this also makes us susceptible to injuries, blackouts and nausea.


SO, what SHOULD you be doing for a workout? 2 days a week? 3 days? 12312 days? how long should i work out for? 30 mins? hour? 234675 hours?
should i be doing cardio? if so, how long? what type? how many days a week?

these are things that should be working around YOUR schedule, fitness level, goals, nutrition, profession(your job).

these factors you can try posting online and hopefully someone will help, but this is where a professional (Mega Marty plug, DUH!) will come in VERY handy, being able to help you with this.

its easy and complicated at the same time.

so, what workout should you preform? I'll give you an IDEAL WORLD example for a 20-40 year old healthy male, BRAND new to the gym.

Squats - 3 sets of 10
Bench Press - 3 sets of 10
Bent over Row - 3 sets of 10
Standing Shoulder Press - 3 sets of 10
Lat Pulldown - 3 sets of 10
Tricep Pushdown - 3 sets of 15
Barbell curls - 3 sets of 15

there! why? here is why in short:
a)uses all body parts
b) uses abs and lower back indirectly for optimal development in a beginner
c)uses push/pull to maximize power/strength/recovery

once again, THIS IS IDEAL. healthy, no injuries, good posture, good everything.

any further questions can be facebooked or emailed to me if you wish.

weights should be VERY light. enough that you are comfortable and ENJOYING it. if you don't like what you're doing, you're not going to do it. liking something and doing something are 2 different things. convince yourself you'll love the results, and then in turn hopefully you'll love the workouts too.

recovery! for this example, i would preform this workout 3 X a week, or a similar workout (so A and B) so your week would look like:

monday: workout A
wednesday: workout B
friday: workout A

next week: B A B

makes sense? horray you're learning!

is this enough stress? will this work forever? what do i do if i can't preform 10 reps? im sooOOOo sore what do i do? there's no calves! what about arms? dont i need more arms? where are the core exercises? how long should this take me? should i do cardio before? after? what tempo should the reps be? how long in between sets? how should i breathe? should i stare at myself in the mirror? how long in between reps? i feel the squats in my knees, is that normal? my back hurts doing the bench press, am i doing it wrong? this doesn't feel like enough work. im not losing any weight. I'm not gaining any weight. bodybuilding.com didn't say to do this, I'm doing more. you're stupid marty this won't work.

ANNNND even more questions than that ensue! stay tuned for HOPEFULLY SOME answers!