12 RULES
Of Fast Training Progress
Before I show you how to build your muscles and burn fat, let’s do
something that other people are ignoring.
Every “guru” of fitness keeps telling you should workout for years to get
some results. But I will show you…
How To Progress Fast!
If you are not a professional athlete, you need to plan your training
program for the next 4 weeks, not more.
[4 weeks] > RESULT > [4 weeks] > RESULT > [4 weeks] > RESULT…
This is important because you should be focused on a specific goal.
For example, you have a goal to gain 2 kg. And you will see a big
difference compared to those who train without a plan.
And this is really important because you will not have the fear of
Losing Your Time!
Another good thing in such short planning is that you will always know
what to do.
You will come to the gym with a ready-made set of exercises. Your
workout will be short and effective.
You will know exactly
How Much Volume And Intensity You
Need To Do On Your Workout!
Copyright © 2019 Julia Vins | [Link]
I think you have already read my post about how to count volume and
intensity.
But there is an important thing that I did not write there.
You have to use the FOUR-WEEK WAVE in your workouts. And with this
system, you will always have progress.
You can do something like this: this month, your goal is to gain 2 kg.
Therefore, every week you increase the volume by 10-15%.
And even after 4 weeks…
You will see the results!
So now I’ll show you
12 tips to progress faster
1. Make sure your diet suits your calorie norm
2. If you want to lose weight, you should reduce your calorie intake by
300, considering your daily activity.
(You can find my post about how to count calories)
3. You have to do a good warm-up, this is extremely important because
when your muscles are warmed up, it works at least 30% better
4. Make sure no one distracts you on workout
If you train alone, use headphones with your favorite music. If you have
a training partner, discuss in advance what you will do
5. Don’t take too much rest between sets.
Otherwise, you will lose the power of your muscles. Rest is needed only
to normalize breathing and heartbeat, not to relax
Copyright © 2019 Julia Vins | [Link]
6. Don’t listen to advices
In the gym there is always a dude who will give advice. If you are making
excellent progress, then you don’t need to think about it
7. You need to know your maximum in each exercise
If you train on weights machines, it‘s very simple to check. In the first
weeks of your training cycle, try to make a real maximum and then take
70-75% of this for 8-10 reps
8. If sometimes you can't do your plan, don't worry. There are many
factors that affect recovery (work, stress, sleep, food)
9. Do not experiment with exercises too often
I noticed that in order to understand whether there is an effect from the
exercise or not, it takes 3-5 weeks. Therefore, if you are a beginner, do
only proven basic exercises. It will work 100%
10. Do not change your workout plan for 4 weeks
After a month, you will change weights, or if you want to change plan
11. Keep a training diary, it’s much easier to do than everyone thinks
It takes about 3 minutes of your time to write exercises and sets. But a
big advantage, because you can check your progress at any time
12. If you have doubts about your technique of the exercises, take a
video on your phone and check it out. This is especially important if you
train alone
P.S. These are very simple and important recommendations that
everyone knows about, but not many people do it.
In fact, the whole training consists of such small things, and when
it‘s in the system, it gives a quick and visible result.
Copyright © 2019 Julia Vins | [Link]
