Always use good form. This helps prevent injury and helps to best isolate the muscle groups you are working. The form to use is “Military Posture”; head up, shoulders back, back straight and tummy tight.
In order for the body systems to improve, you must give them reason to…you must stress them (fatigue them). The body is VERY efficient. It adapts to the stressed placed upon it. If we do challenging things..we get in better shape. If we do easy things (don’t exercise) we get out of shape. Our body is constantly adapting to those stressed placed upon it, so in order to get into better shape you must challenge your body’s systems by fatiguing them. When you are done exercising you should feel tired; your muscles should be fatigued.
As mentioned above, the body is very efficient by adapting to the stressed placed upon it….frequently. You can’t work out 1x a week or every other week and expect for things to improve. A frequency of 3x per week of vigorous exercise is needed to promote physical change. Your body is simply improving its condition because you are forcing it to.
In order to have a long lasting exercise program that keeps you mentally interested, it should be aimed at a “function”…some activity (recreational or other) that you have a strong interest in. We all know that we should exercise because it is the healthy thing to do; however, most of the time that isn’t enough to hold our interest. So find some sport, family activity, or other interest you have and develop your exercise program around it. Life is about activity and movement; protect your lifestyle by training for (getting in shape for) what you love.
Food is the fuel we need to repair the muscle damage that we create during workouts. Without proper nutrition, we do not benefit as well from out workouts and one can find that even though they are consistently working out they are not making sufficient gains; they plateau which becomes very frustrating. Muscles are comprised of protein filaments and hence need protein to help repair the damage. If the body doesn’t get the protein it needs from our diet, it simply draws the protein needed to make the repairs from other muscle groups.