How To Use AWT Safely And Effectively
Stage A: Research And Preparation
Stage B: Warming Up Before Training
Stage C: During The Workout
- Make sure you have read the two articles entitled 'The 10 Essential Steps to Getting the Most of Every Minute You Spend Working Out' and 'The 8 Biggest Mistakes People Make When Working Out' and any other helpful information provided at AustralianWeightTraining.com.au
- Ensure that you are using the exact exercise technique described on the website. Any deviation could have negative effects
- Each repetition should be executed in the following manner:
- It should be performed precisely from the guidelines associated with that particular exercise
- The speed of the repetition should be slow on the eccentric phase (when the weight is released) and medium on the concentric phase (when the weight is lifted). Lifting fast or explosively only increases the risk of tissue injury and generally decreases the effectiveness of bodybuilding exercises. Explosive movements are utilised in functional training, power-lifting and sport-specific training and will be covered on the website extensively in the future
- The stabilising and assisting muscles must be engaged
- Be constantly aware of the abdominals, lower back and the core utilising them to facilitate all movements
- Use the mirror or a training partner/spotter to ensure symmetry of movement so that both sides of the body develop evenly. This can also be used to become aware of imbalances and fix them
- Use a full range of motion that stimulates the muscle from origin to insertion without overextending it causing joint or muscle injury
- Each repetition must be slow, careful and controlled
- Go to absolute failure or beyond for bodybuilding and strength training and go to fatigue or failure for body shaping/toning and general fitness. Always maintain perfect technique throughout the set even when at the most extreme point
- Record your progress so that you know exactly where you are at each workout and what you have to achieve to move forward. If you increase only one weight increment or one repetition it will ensure progression. It's nearly impossible to remember all the weights used and repetitions achieved so write them in your training diary
- Other important points:
- Follow the routines in the set order and check to see if there has been any alterations or additions
- Drink lots of water
- Stretch between sets
- Rest approximately 30 seconds to 1 minute between sets and muscle groups
- Use a training partner if possible
- Don't waste time
- Focus on what you are doing
- Be patient, sensible, hungry and train very, very hard
Stage D: Cooling Down After Training
- Employ a safe and intense stretching routine for the trained muscle groups at the end of each workout. Because the muscles, joints and other tissues are heated, lubricated and full of blood the stretches can be pushed further and held for longer. Perform 1-3 stretches for each muscle group and hold them for 30 seconds to 1 minute
- If it is cool put on some warm clothes
- Other ways to decrease soreness and accelerate recovery; perform some light cardio at the end of the workout, massage the trained muscle group, have a hot shower or bath
Stage E: Nutrition
- Firstly, make sure that you read these nutrition guidelines that were outlined in point 5 in the report 'The 8 Biggest Mistakes People Make When Working Out':
- Eat small, frequent meals throughout the day (every 2-3 hours) rather than three big traditional servings. This is to maintain a more demanding metabolism and keep a smooth influx of nutrients into the body
- Eat a broad range of colours from fresh plant sources. Don't miss out on your vegetables, salads, fruits and herbs. The greater the diversity the broader the spectrum of vitamins, minerals and other nutrients consumed
- Avoid processed foods. They are truly a waste of space in your body delivering nothing but empty calories, chemicals, carcinogens and a slow death. Every now and then is ok though
- Eat complex carbohydrates early in the day. This is to facilitate a controlled release of energy and to avoid going to bed with too many unused calories that can potentially be stored as fat
- Eat quality protein regularly. The more fish the better. Fresh tuna is fantastic. Tuna cans are mobile and convenient. Lean beef is very good too. Chicken is versatile. Protein shakes are a great source of readily available, quality protein with reduced calories. Drink them with soy milk as an alternative to cows milk
- Experiment with supplements under guidance
- Don't eat too much fat, junk-food, dessert, salt, sugar, oil, artificial and processed foods
- Eat natural, fresh and sometimes uncooked food
- Drown yourself in bottled and filtered water
- This is how to eat before and after training to facilitate your workout and accelerate the results:
- Eat a meal high in complex carbohydrates (foods with a low glycaemic index) 2-3 hours before training for a sustained release of energy
- Eat a small meal containing simple carbohydrates (foods with a higher glycaemic index) for a more rapid release of energy and some protein so that it is already digested in the system available for rebuilding the muscle tissue straight after the workout
- Drink plenty of water during the workout
- Have a protein drink within an hour of finishing training
Stage F: Other Factors To Consider
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