How Do You Know When You Are Doing Enough

Knowing when you have done enough during a work out is something that is different for each individual but also different for each work out. Here are some basic guidelines that you will have to determine each time. Then you will have to make the necessary adjustments sometimes in the middle of a session.

1.) Check your form. This the main way that I tell if I need to change my workout. If you normally have good form and you find that you are breaking form during a exercise.

2.) Your breathing is labored and you can't catch your breathe. This is hard to determine, because as you come more advanced you will want to push yourself harder. However, if you are just starting and not accostumed to working out, make sure you can at least talk. This does not mean a afternoon conversation yapping away non stop on the phone, but talk.

3.) You can't quench your thirst. When you sweat, you lose hydration and become thirsty. After a couple of sips you should be fine. If not, take time to re hydrate yourself before you contine.

4.) Your arms or legs are literally shaking. This is a good feeling for some that are experienced, but if not then consider slowing down or decreasing weight.

When and if you experience these symptoms, you should consider slowing down or stopping for the day and continuing later. Be patient, it takes time.

Work Out Rules

Once again, I can only tell what I know and what has worked for me and everyone that I train. I cannot tell you how many people have fired their trainers and asked me questions. I have even had trainers ask me questions on how to help their clients gets results.

• Please remember that you will be sore, I mean really sore in the beginning. This is especially true if you are just starting. You will hurt in places that you didn’t know that you had. This will cease, I promise! You have to get through it if you want to move on.

• Unless you are doing something such as swimming, Pilates, yoga etc, don’t do full body WORK OUTS when you WORK OUT. It does not give each body part a chance to develop if you are looking for definition and lift. Each body part should be done at least twice a week with at least one day in between.

• Sweat is your friend. If you are not sweating you are wasting your time. You can also purchase a sweatband to wear during the day or in the sauna. It will help get rid of water weight.

• Do not measure or weigh yourself everyday! Your body fluctuates depending on water weight, did you eat a big meal, bloated etc. Only weigh yourself every other week or even better, every month. You will notice real weight loss by the way your cloths fit and you will begin to hear it from friends and family. See the article for “BODY MASS INDEX"

• Get a partner that you can hold accountable and that will hold you accountable.

• I also suggest getting some headphones with music. You will be able to block out other distractions.

• Do not focus on what others are or are not doing in the gym. You don’t know their experience level, goals, or you can learn bad habits. They are working out for them, so you need to WORK OUT for you.

• Especially in the beginning, keep a journal of how many sets that you complete. However, do not become as obsessed over the number as making sure that you do them. If in doubt, always do another set or two. Once you become more experienced you do not need to keep a journal unless you want to.

• Remember that you are stronger than you think. However, do not do anything where you will hurt yourself. If you can do a million repetitions of one exercise then increase your weight, resistance, incline etc.

• Use proper form. I will explain this further on FORM RULES.

• Stay hydrated. Drink water or some type of sports drink to stay hydrated. Be careful, if you drink too much, you will develop a side/stomach ache that is out of this world.

• If you only WORK OUT 3 days a week, do not have them in a row. If you do then take off 4 days in a row, then it will be like starting over again and you won’t see any improvement. For example, do not WORK OUT Monday, Tuesday, Wednesday and then take of Thursday, Friday, Saturday, and Sunday. Instead WORK OUT Monday, Wednesday, and Friday.

• Be sure to wear clothing that you can move in comfortably. There is nothing worse than trying to exercise and having clothing that bunches up or won't move with you. Make sure you have proper closed toe shoes.

• If you need help with a particular exercise, ask for it. Do not under any circumstances try something for the first time unless you are confident that you can lift it. If necessary, ask someone to stand behind you to help you if you get stuck.