1. Exercise Large Muscle Groups

When you exercise, and especially when you lift weights, it is highly beneficial to focus your energy on the large muscle groups of the legs, the muscles that run along the ribs in your back (Latissimus Dorsi), the muscles of your chest (Pectoralis Major, and Minor), and your core muscles. Simply put, you can lift heavier with these muscles, and these muscles require a lot of energy (calories)!

2. Use the Rule of 2

When lifting weights, the rule of 2 is a simple, but effective manor to assure you are pumping the right number of pounds during weight training sessions! Simply put, if you can do 2 or more reps more than you have intended, you should up the weight, or if you are 2 reps short of the intended number of reps, you must lower the weight.

3 Document Workouts and Results

It is important that you develop a system that will allow you to know which weight will challenge you correctly, from rep 1 to your last intended rep! If you have a hard time remembering these numbers, you should absolutely keep a journal of previous workouts!

4. Diet Diet Diet….

If you’ve ever read anything I have written you know, exercise is a complete waist if you aren’t on track with what you consume! I could talk forever about what you should be doing to improve your diet, but the fact is each person is different, so if you would like advice from me., you will have to ask!

5. Periodize your Workouts 

Somewhere along the way, some Joe job fit body told the public, we need to “confuse” the muscles by doing many different moves, and simply put, I hate that! Stick to Squats, Pull-Ups, Presses, and safe Core work, vary the reps so you train your muscles for strength (5-8 reps), Size (10reps) and Endurance (12-20 reps) and results will come!

Need help getting results in your workout? Contact Ricky today >>