DAVE DRAPER'S SEVEN KEYS TO SUCCESSFUL TRAINING
REALISTIC GOALS . Set realistic goals for yourself, based upon realistic, dispassionate self-evaluation. Yes, your goals should be lofty, but they also should be within reach.
PLANNED TRAINING ROUTINE. Plan an orderly, thorough routine to train your entire body. Don't just go into the gym and do things haphazardly. If you do that, your body development will likewise be haphazard. Plan and know what you're going to do.
4-5 WEEK COMMITMENT . Make a commitment to stick to your training routine for four or five weeks. In that length of time you'll begin to see changes and realize some benefits. You'll also be developing perseverance and creating good training habits, including the following:
Performing each exercise properly with careful form and style
Concentrating on the muscles being worked, visualizing their shapes, strength, and growth
Not rushing. Relax and enjoy your training at an even, thoughtful pace.
ENTHUSIASM . Recognize that your enthusiasm for training is the main, driving force that will help you perform successfully.
THOUGHTFUL NUTRITIONAL PLAN . Bolster your training program with a well thought-out nutritional plan. This is very important, since the food you eat is your daily training fuel and building material. Just a few simple guidelines make good nutrition pretty basic and easy to follow:
Make intelligent food choices. You need complete protein for leaner muscle and tissue growth (Example: lean cuts of beef, skinless poultry, fish, nonfat dairy products, and beans), complex carbohydrates for energy (Example: whole grains, beans and fresh fruits and vegetables), and vitamins and minerals (found in all of the above foods) for the body's chemical activities.
Avoid fast foods, junk foods, preservatives (particularly sodium nitrites), alcohol, salt, and refined sugar.
Drink plenty of water.
Eat small meals during the day. This will improve your energy level, provide for muscle repair, minimize the storage of fat, and assist in the absorption of nutrients. Eat larger, heartier meals earlier in the day and leaner, smaller meals as the day ends.
Eat a small meal no less than one hour before your workout to provide the body with energy and muscle - building protein and carbohydrate.
REST . Get plenty of sleep and rest. Your body needs time for recuperation, repair and growth.
CONFIDENCE . Have confidence from the beginning and throughout your training that the application of these sound principles will produce the desired results. You will be slowly but surely building a foundation from which you will gain momentum, energy, and spirit.
Dave certainly is not one of those "Do as I say but not as I do" individuals. He follows these principles to the letter.
He trains with 100% concentration and intensity. "I won't accept anything less," he says. "I'm hard on myself."
He characteristically begins each morning's session with some aerobics and ab-midsection work. "This gets the body warmed up and stretched," Dave explains, "raises the heart rate, and also gives me an opportunity to sort through the thoughts of the day and clear my mind."
Dave's Aerobic and Endurance Exercises:
Stationary bike/LifeCycle
StairMaster
Rowing Machine
Treadmill
Jump Rope
Dave's Ab/Midsection Exercises:
Crunches
Leg Raises
Roman Chair Situps
Twist and Side Bends
Pulley Movements
Hanging Leg Raises
The result of Dave's application of his seven keys to successful training is magnificently sculpted body, with muscle maturity and grace. "But I certainly don't know everything yet," Dave says self-effacingly. "I'm always learning. Even after 35 years in bodybuilding and over 10,000 workouts, I feel like I'm just now getting an education in the sport. I train hard, feel great, and thank God."
REALISTIC GOALS . Set realistic goals for yourself, based upon realistic, dispassionate self-evaluation. Yes, your goals should be lofty, but they also should be within reach.
PLANNED TRAINING ROUTINE. Plan an orderly, thorough routine to train your entire body. Don't just go into the gym and do things haphazardly. If you do that, your body development will likewise be haphazard. Plan and know what you're going to do.
4-5 WEEK COMMITMENT . Make a commitment to stick to your training routine for four or five weeks. In that length of time you'll begin to see changes and realize some benefits. You'll also be developing perseverance and creating good training habits, including the following:
Performing each exercise properly with careful form and style
Concentrating on the muscles being worked, visualizing their shapes, strength, and growth
Not rushing. Relax and enjoy your training at an even, thoughtful pace.
ENTHUSIASM . Recognize that your enthusiasm for training is the main, driving force that will help you perform successfully.
THOUGHTFUL NUTRITIONAL PLAN . Bolster your training program with a well thought-out nutritional plan. This is very important, since the food you eat is your daily training fuel and building material. Just a few simple guidelines make good nutrition pretty basic and easy to follow:
Make intelligent food choices. You need complete protein for leaner muscle and tissue growth (Example: lean cuts of beef, skinless poultry, fish, nonfat dairy products, and beans), complex carbohydrates for energy (Example: whole grains, beans and fresh fruits and vegetables), and vitamins and minerals (found in all of the above foods) for the body's chemical activities.
Avoid fast foods, junk foods, preservatives (particularly sodium nitrites), alcohol, salt, and refined sugar.
Drink plenty of water.
Eat small meals during the day. This will improve your energy level, provide for muscle repair, minimize the storage of fat, and assist in the absorption of nutrients. Eat larger, heartier meals earlier in the day and leaner, smaller meals as the day ends.
Eat a small meal no less than one hour before your workout to provide the body with energy and muscle - building protein and carbohydrate.
REST . Get plenty of sleep and rest. Your body needs time for recuperation, repair and growth.
CONFIDENCE . Have confidence from the beginning and throughout your training that the application of these sound principles will produce the desired results. You will be slowly but surely building a foundation from which you will gain momentum, energy, and spirit.
Dave certainly is not one of those "Do as I say but not as I do" individuals. He follows these principles to the letter.
He trains with 100% concentration and intensity. "I won't accept anything less," he says. "I'm hard on myself."
He characteristically begins each morning's session with some aerobics and ab-midsection work. "This gets the body warmed up and stretched," Dave explains, "raises the heart rate, and also gives me an opportunity to sort through the thoughts of the day and clear my mind."
Dave's Aerobic and Endurance Exercises:
Stationary bike/LifeCycle
StairMaster
Rowing Machine
Treadmill
Jump Rope
Dave's Ab/Midsection Exercises:
Crunches
Leg Raises
Roman Chair Situps
Twist and Side Bends
Pulley Movements
Hanging Leg Raises
The result of Dave's application of his seven keys to successful training is magnificently sculpted body, with muscle maturity and grace. "But I certainly don't know everything yet," Dave says self-effacingly. "I'm always learning. Even after 35 years in bodybuilding and over 10,000 workouts, I feel like I'm just now getting an education in the sport. I train hard, feel great, and thank God."
via World Class Bodybuilding Forum http://www.worldclassbodybuilding.com/forums/f482/dave-drapers-seven-keys-to-successful-training-138690/
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