Is it strange that I’m feeling a little sentimental that my 21 days is almost up? Of course it doesn’t really mean anything, this is my life from now on, I can definitely feel that in my bones, but it’s been fun blogging about what I do and sharing my little bit of knowledge. Oh well, five tips left and then it’s time to see what’s changed.
Today I’m going to follow on from the past few posts. I’ll share some of what I know about strength training. There’s too much to put in one post. I told you I had a bunch of knowledge on this stuff and it was just getting wasted. Embarrassing. 
Through a lot of personal research and talking things through with my cousin who himself reshaped his body and many others, there are a lot of tips floating around in this brain of mine. I’m glad I’m finally putting them into practice again.
The tips I’ve been sharing do work, so much so that last time I went through this I got stopped by multiple trainers at my gym to ask what exactly I was doing. Trainers… professionals, asking fat ol’ me for tips?! I plan on doing it again and I won’t stop until I’m satisfied.
Eat right and exercise, that’s it. I’ve been really open, I feel, and you can see that I’m not doing anything strange. Just treating my body the way I should have always treated it. These tips are to shape and sculpt a body, not just turn someone into a skinny fat person. Do you know what I mean? It’s something that scares me even more than being fat, becoming a skinny fat person. Shapeless and still unhealthy. I want to be my best self. I want to feel strong and energised. That’s why I do all of this.
Remember, the knowledge from today’s post goes hand in hand with the testosterone post and yesterday’s monitoring post.
When it comes to strength training, you must train your whole body. There are eight main muscle groups, three large – legs, back and chest and five smaller – shoulders, biceps, triceps, abs and calves.
Ideally, you will use two (I’ve seen one source recommend three) different exercises for each muscle group. There are a lot of extra little things that can be written here but that’s a bit overwhelming for me to write. I’ll share these as I carry on my journey over the months, year, however long it takes!
Before you even attempt to workout though, PLAN. Plan the exercises you’ll do. There’s no point going to workout and wasting half the time you’re there wandering around trying to figure out which exercises to do.
Keep a training diary that records the exercises you do, your rest times, the weight you’re doing, the cardio you do and the resistance level you’re on.
This is how you’ll see your training progress.
Do 10-12 reps (repeat the same action 10-12 times) for each exercise. If you can’t get to 10, the weight is too heavy, if you find it quite easy to get to 12, the weight is too light. Write these details in your book so you know for next time.
Extra tip – if you’re in the middle of your reps and your form is beginning to look awkward, drop the weight. It’s better to perform the exercise correctly than to mess it up and risk injuring yourself. You’ll get better results too.
The reason you must train your entire body is because our bodies can canabalise themselves. When I say it like that it sounds creepy. For example; if you see a guy with chicken legs, it’s because he’s over training his upper body and his body can deem the leg muscles unnecessary. If we were to concentrate on only one area of the body, neglecting the rest and also weren’t fueling it with the right foods, the muscles stored in those legs that are getting neglected begin to break down into amino acids, and not only do those leg muscles not grow, they get smaller. Eating appropriately helps avoid this scenario but I wanted to use it as an example for why we have to train the entire body.
Today’s challenge – Work those muscle groups!
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i found a pretty good how to site on pretty much everything without all the nonsense
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