MAXIM fitness guru ALEXA TOWERSEY shows us how to kick start your journey on the gains train…
Although it may be assumed that I’m someone who predominantly prefers working with high-performing athletes or high profile individuals, this isn’t the case. While this does make up some of my core clientele, I actually really love working with newbies. Why? They are actually incredibly refreshing, given that they’re essentially blank slates upon which I can write, without having to erase years worth of (often faulty) pre-conceived knowledge or bad habits.
WHAT YOU NEED TO KNOW
A lot of beginners, and even relatively experienced trainees for that matter, often feel conflicted – on the one hand they want to get stronger, and on the other hand they want to get jacked or shredded. Can you do both at the same time? Or should you focus on one or the other? Luckily for you, it turns out that training for one objective can also lead to gains in the other, especially if you train primarily for strength and function. The other great piece of news for you guys is that when you’re new to the whole fitness gig, ANYTHING you do with consistency will give you results relatively quickly as long as you don’t get hurt in the process.
TOP TIP: MACHINES vs FREE WEIGHTS
As a newbie, machines are a safe transition into a gym environment but drop the training wheels and graduate to free weights as soon as your skills and confidence allow. Muscles respond best when they’re required to CONTROLweights, not just push against them until the burn sets in. Free weights also tend to improve real-world athletic functioning – running, kicking, jumping, throwing or punching (not that I condone violence).
What muscles should I train?
All of them. Don’t fall into the trap of only training the muscles you want to “grow” or skipping out on training certain body parts altogether – skipping “leg day” won’t get you very far, literally. A well-rounded training program has you hitting all major muscle groups, which is key to long-term health and a truly beach worthy bod. Not sure how to do that? Aim to do at least three things in your workouts weekly: Get some leg work in (squat, lunge, deadlift), push some weight (think bench press) and pull some weight (think of barbell rows or chin ups).
How many reps should I be doing?
This generally depends on the goal. If you’re aiming to add pure strength and power, so that you can move more weights or pick up your couch more easily, you want to think of doing 3 to 5 reps of each exercise. If you want to build muscle, aim to do 8 to 12 reps per set. If you simply want to hone muscular endurance, think of doing more than 12-15 reps per set. I suggest beginners with no specific athletic goals start at the higher rep ranges in order to perfect their movement patterns, and build a solid foundation for future training.
TOP TIP: NO PAIN NO GAIN?
Once you get “hooked” on training something funny happens: you start using pain as a guide to judge how well your workouts are going. However, this should not be your signpost for success. The best way to judge a workout is by your performance NOT how that performance feels.
SUGGESTED SAMPLE WORKOUTS
WORKOUT 1:
A1. 10-12 Goblet Squats (bilateral legs)
A2. 10-12 Dumbbell Bench Press (horizontal push)
A3. 10-12 Reverse Lunge each side (unilateral legs)
A4. 10-12 Seated Rows (horizontal pull)
Rest 60 secs, repeat 3-5 rounds
WORKOUT 2:
A1. 8-10 Deadlifts (bilateral legs)
A2. 10-12 Seated Dumbbell Shoulder Press (vertical push)
A3. 10-12 Lateral Lunges each side (unilateral legs)
A4. 10-12 Lat Pull Downs (vertical pull)
Rest 60 secs, repeat 3-5 rounds
TOP TIP: KEEP A JOURNAL AND LEARN FROM IT
How can you be sure you’re making progress if you don’t know what you did last time? How can you know what’s worked well for you in the past if you try to work from memory? You can’t! So, whether you use computer software or a notebook, the point is – keep records.
YOU ARE WHAT YOU EAT
No-one ever ate anything by accident. The reality is that most people aren’t making good nutritional choices and most have no idea what they’re putting down their pie holes. If you’re eating so well, then why are you 10 kegs overweight? If your diet is so flawless, then why do you always have low energy? If you make such great nutritional choices, why can’t you see your toes over your tummy? Here are my Top 5 Nutritional Nuggets…
- Write it down. If you write it down, you’re accountable for it. And it’s amazing how many Salted Caramel Tim Tams you “forgot” you ate.
- Portion wise, aim for 2 palm sizes of protein, 2 cupped palms of carbs, 2 thumb sizes of fats and as many veggies as you can in each main meal.
- Eat whole foods. The closer a food is to its natural state, the better it is for you.
- Forget masturbation, the word of the day is mastication. Eat your food MINDFULLY and chew it well. If you inhale your food, chances are you’ll miss your “I’m actually full” cues and good digestion starts with the efficient breakdown of food in your mouth.
- If it doesn’t make you feel good, don’t f–king eat it! What works for your mate might not necessarily work for you, so learn to listen to your body.
For the full article grab the April 2021 issue of MAXIM Australia from newsagents and convenience locations. Subscribe here.
