6 Steps to Becoming Iron Man

August 30, 2010, By Kurt Simonsen 0 comments

Many guys consider dedicating themselves to getting into better shape by pumping iron each day, yet few can ever make the switch from observer to iron man.

Set a goal.

If you want to avoid being another casualty of great intentions gone flat, start by setting a real goal, one that is actually attainable. Wishing for the perfect beach body in only three months will set you up for failure. And that disappointment can send you back home to chow down in front of the TV indefinitely.

Patience, grasshopper.

Enter the gym with your workout gear and a bit of patience. Going overboard early on will send you home stiff or injured, which is the quickest way to quit doing it. Do not expect to throw 200 pounds on the bar and hammer out dozens of repetitions. Developing muscle takes time and patience. Trying to keep up with experienced lifters just to satisfy your ego, or working out with the idea that the more pain you have the more gain you get, is simply self-destructive.

Hire a personal trainer.

Once you actually begin lifting, consider hiring a personal trainer for a session or two. You really don't need one full-time, but if you are just getting into lifting, then having an experienced voice to guide and pace you can certainly help. Most new memberships include a few free training sessions, so take advantage of them if you can.

Plan your workouts.

If a trainer is not for you, plan your workouts, especially the early ones over the first several weeks, around the large muscle groups: the chest, shoulders, back, arms and legs. Pick a few simple movements per body part and keep the sets and repetitions low. Do not feel as if you are not working hard enough if your workout is finished in 30 minutes. Over time you will gain the strength and endurance that will enable you to lengthen your training and to diversify the movements.

Pace yourself.

As you get more comfortable, learn the importance of going slow. Lifting weights is not about speed but form and concentration. Using the negative to your advantage, which is the time when you think you are resting (lower the weight to your chest during a bench press or easing it back up after a lat pulldown), can enhance your progress and increase the burn in the workout. Press the weight slowly and return it slowly, concentrating and breathing the entire time. Six slow repetitions with excellent form and concentration are far better than 10 poor reps with the same weight.

Easy does it.

Finally, do not think you need to lift every day. Each muscle group needs 72 hours to rest and recover, so plan to lift for each one no more than twice a week. People new to the gym think that you should push the body hard all the time, yet if you do, your body will rebel and punish you. Rest the body and be patient.

To create a healthy lifestyle that revolves around lifelong fitness, you must exhibit patience, plan well and stay rested. If you can remain dedicated, you'll see yourself change. You'll become more confident, you'll have additional energy and you'll be a far more productive person.