You have chosen the perfect workout program for you- now it’s time to transform your body! There is difference between sitting in front of your TV wishing you had a lean-mean-body and actually developing the talent to create it.
Let’s look at these 6 Steps to your Success!
Taking charge of your body transformation is no simple task, though; it’s hard work. And what’s usually missed in these beginning stages is that even before you begin the physical work . . . there’s work to be done. We would all like to skip the end of our transformation, but if you want ripped and awesome, you definitely want to start with the foundation of your exercise program.
These 6 steps will make sure you press PLAY every day and make the transformation
1. Preparation: The brilliant thing about doing exercise programs from Beachbody is that the notes and tools for success have been arranged for you. But before you Push Play on that workout DVD, do your prep work. Read your guidebook and figure out the schedule. Study the nutrition guide and plan your meals. Get your gear straight, know your support team, and take your fit test. Figure out what your goal is and how you are going to get there. Preparation will only make the process easier in the long run.
2. Warming Up: Most professional athletes take the time to warm up before every practice and game. Take the appropriate time to warm up. Your tuned-up body is far less likely to get injured, and no pain means More Gain!
Increased muscle temperature improves muscle elasticity, dramatically reduces your chance of injury, helps you build greater endurance and strength, and helps get your head in the game. Get warm: this could be a light jog, jumping rope, jumping jacks, or sun salutations. If you want peak performance, an active warm-up is the best way to hit the high notes.
3. Breaks: It’s break time. Even the greatest athletes need a release from supercharged focus and intensity, be it for only a few minutes. Short-
term breaks create long-term success, which is why recovery is an essential part of every workout. The body actually changes while we are at rest; it recuperates and comes back stronger.
Training for strength, endurance, or muscular growth all require different amounts of rest between sets. Lifting a very heavy load will sometimes require 3 to 5 minutes of recovery to replace the phosphagen stores needed for the next set. However, an endurance athlete may need as little as 30 seconds for a set that takes the same amount of time. However you are training, use your mini-breaks as intended, and not as an excuse to check your email or switch the laundry over. If your program gives you a minute, stick to the minute. Life’s a delicate balance and so is your exercise regimen.
4. Balance: The beauty of a well-designed workout program is the balance. By combining an active warm-up to increase the temperature of the muscles, cardiovascular training to decrease lower-body fat and increase heart volume, resistance training to increase strength and lean body mass, and elasticity work to help promote recovery and increase range of motion, all the elements work in harmony with each other. Like players on a team, they work together to win the game.
5. Cooldown: It’s a slow, deliberate decrease of intensity to bring all the moving parts to rest. A simple 5-minute cooldown will guide you through
this transition period. It can assist in recovery, help reduce muscle stiffness, and decrease adrenaline levels in your system. But more than anything, it allows you a chance to transition back to the “real” world, and focus on how hard you just worked. Take deep, easy breaths and feel your body relax as you replay the performance in your mind. Each day is an opportunity to set a new standard of excellence. Your mental highlight reel will prove to be the greatest measure of success.
6. Touchdown: Do your happy dance ! You’ve done it. You have prepared; you have the tools, but most importantly, the confidence to take command in every single exercise performance you create. This is just the beginning, as every day can be a celebration of the amazing workout you just completed. In order to create physical change, you might need to work hard 5 or 6 days a week, or three to four times for maintenance. Not the same workout, but one that combines all of the elements of your routine. Every time you purposefully slide a DVD into your player, you’ll know at the very core of you that change is about to happen. No feelings of doubt, no hesitation, no more going through the motions. Keep moving forward and focus on full-blown, hyper-intensity, turbo-charged change. When you commit to putting the work in every day, you’ll soon see all the pieces come together into your ultimate masterpiece- your Body!
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