Like anything there is a right way and a better way to do it. Before you begin a full body workout regimen you should learn a few basic rules. This is especially true for beginners. Rule 1: Keep it to only one exercise per muscle group. It will seem that more is better but because you are working the entire body you will need to go with the concept of less being more. Even if you are working leg muscles your arms will be in play and so will your core. Rule 2: Use a different exercises for each muscle group every time you workout. This means if Monday you incline dumbbell chest presses for your chest, then on Wednesday switch to barbell bench presses. This gives the muscles a slightly modified workout. It will work the same group just from a different angle. Rule 3: Limit the workout to three sets per group. This does not include the warm up. Your goal is to maximize intensity not volume. This approach will actually help you to lift more weight than if you target isolated groups of muscles. Rule 4: Loose the Machines. Machines actually isolate muscles and that will defeat the purpose of a full body workout. It is best to use free weights although cable machines and the leg press machine can be used in tandem with the free weights. To get the maximum benefits of any full body workout plan, you'll want to use free weights. The standard equipment like dumbbells and barbells and some body weight machines like pull-up bars or chin-up stations, parallel bars for dips will give you the workout you need. Rule 5: Let your body rest A full body routine will put additional stress on your muscles. This is why you should never workout two consecutive days. Always allow at least 48 hours or more between workouts. Rule 6: Compound exercises are a better choice Since your overall goal is to shorten the time you spend at the gym you should use as many compound exercises as possible in your routine. These exercises will use almost all muscle groups to some extent. Examples of compound exercises would be things like dips, presses, squats and others that entail multi-joint movement. Rule 7: Start out with a lower weight To lose fat you want to go for higher reps less weight for building muscle fewer reps more weight. For the fist 4-8 weeks either way keep it between six and eight. Rule 8: EAT These workouts cause your body to burn fuel. High intensity workouts will increase how your body metabolizes it fuel. You can still be burning fat hours after you leave the gym. If you are concentrating on weight loss then eat a small high protein meal before working out and after. If you are already lean with very little body fat to burn eat high protein and lots of carbs before working out. The before workout meal should include slow digesting carbs while you should switch to a fast digesting carb after the workout. Rule 9: Shorter rest periods In order to do a 60-minute routine you will need to keep it going so take short rest between reps, no more than 60 seconds in between sets. Instead of standing around you can actually do a few exercises for another muscle group between sets. This is referred to as "Super-setting". Rule 10: Pay attention to the order of the workout Because your arms assist you in most of the exercises for other muscle groups you will want to keep the sets for the arms until the end of the workout to avoid fatiguing the stabilizer muscles. Finally do not fail to log you workout in your training journal. This helps you keep track of your progress and avoid overworking a muscle group by accident. It is also important to track when and what increases in reps and weight. Not keeping track is one way to fail to see results. Record your progress and reach your goals. Copyright (c) 2011 Joe Maldonado
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