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Basic Workout Tips 10 things you need to know to get lean and gain muscle quickly during your "2001: A Body Odyssey" Don't be surprised if you feel more like Mr. Magoo than Mr. Universe the first time you pick up a dumbbell. Learning proper technique can be somewhat involved, considering that each exercise movement has its own set of quirks. Men who work out -- like blondes -- do have more fun. Having said that, don't mistake "somewhat involved" for rocket science. Just as you can trade stocks profitably without a broker if you're willing to educate yourself beforehand (a lengthy education, mind you), you can learn how to correctly perform exercises from any number of sources, including a knowledgeable training partner, a group seminar or a reputable media source-like, ahem, Men's Fitness. (Hell, even most machines in the gym come with written instructions that Magoo himself couldn't bungle.) Well-designed training programs that arrange those exercises into a coherent, comprehensive system are equally accessible. But whether you decide to do it yourself or to enlist the services of a certified personal trainer, the following tips apply to virtually everyone, neophytes and grizzled veterans alike. Tip-Off Time 1. Don't be a workoutaholic. Many beginners train feverishly under the assumption that more is better, especially when results first appear. However, you're much better off easing into the process. "At first, your muscles aren't ready to do a lot more than they were doing before--they're ready to do a little more," says Richard Cotton, M.A., chief exercise physiologist with First Fitness Inc. in Salt Lake City and a spokesperson for the American Council on Exercise. "You increase your chances of success by moderating your activity a little bit. The morning after a workout, you want to feel like you trained, but you don't want to have to crawl to the bathroom." 2. The best rep range for gaining size is eight to 20. "The optimum results for muscle growth come from lifting a weight that's between 60 percent and 80 percent of what you could lift for one, and only one, rep," says Tudor Bompa, Ph.D., professor of theories of training at York University in Toronto.
Approximate Word count = 1379
Approximate Pages = 5.5
(250 words per page double spaced)
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