If you are a diva, you are definitely looking to a build a lean, toned body. Unfortunately, lean, toned bodies do not magically appear! But have no fear, with the experience and know-how of our Certified TrainerDiva trainers and our TOP 5 Weight Training Tips, you will be well on your way to achieving your fitness goals for 2010!
So go ahead, Train Like A Diva…
#5 Balance and stabilization are key.
Before beginning any weight training exercise, make sure that your body is balanced and stabilized first. For example, when doing a chest press on the stability ball, get your body into position first, engage your core, and find that point of balance and stability. Lack of balance and stability when performing a weight training exercise can lead to injury and improper form.
#4 Start with your weaker side first.
When performing a unilateral exercise, or an exercise done on one side only, start with your weaker side first. Perform as many repetitions as you can on that side. When you switch to your stronger side, perform the same number of repetitions. Symmetry is important – you can’t do 12 repetitions on one side, and then 6 on the other. By starting with your weaker side, you are setting the bar in an effort to balance out your muscles and achieve symmetry. No one wants to have arms of two different sizes!
#3 Slow and steady wins the race.
When weight training, you should be concentrating on the muscle group that you are working. The weight you are using should also be heavy enough that you are unable to do fast motions (which usually result in bad form). Try counting your concentric contraction for two counts, and your eccentric contraction for two counts. For example– think of the bicep curl – curl up (concentric) for two counts, and come down (eccentric) for two counts.
#2 Warning! Do not overtrain!
You should, ideally, be weight training 2-3 times per week, and incorporating cardio into your week 2-3 days per week. But beware of overtraining your muscles. You should not work the same muscle groups two days in a row. In fact, depending on your fitness level and exercise routine, it may even be advisable to allow your muscle groups two days of recovery before working them out again. So if you are weight training three days per week, for example, you can take advantage of split training. One day work out your back and biceps, another day work out your chest and triceps, and the third day work out your lower body and abdominals. Muscles need to recover in order to build.
#1 Form, form, form!
Repeat that to yourself! An exercise is ineffective if it is done improperly. More so, weight training with poor form can lead to injury. Remember, the better your form, the better your results. Check out some of our exercise videos to make sure your form is on point!
By: Emily Gojko (Certified TrainerDiva, Inc. Trainer)
To read Emily's full bio, click here.
{ 1 comment… read it below or add one }
Great post! Toning doesn’t happen over night. Stick with weight traning 2-3 times a week, and you will see results! I’ve been going to the gym consistently since October…I feel great…and my muscles are tone and lean! So I’m proof that with hard work, consistency, and determination, you will see results! I like what you said about form and not overdoing it. Form is always key to shaping the muscles correctly. You’ve got to allow time to rest in between weight training days! Thanks for sharing Emily!
Jen