How to get the basics right when it comes to a simple gym program.

The problems I see with a lot of gym goers starting out on their journey, or people who simply aren’t seeing results relative to their time and effort are generally quite simple to break down. In this article I will break down what I see to be the main barriers.

Programming Principles.

When it comes to working out in a gym and getting results - it does not need to be over complicated. Focus on some basic movement patterns and aim to get better at them over time. Learn how to train each muscle group effectively - a couple of sets done with correct technique and a higher level of intensity is often a much more efficient strategy when it comes to getting results. Ensuring you are training both upper and lower body is also worth touching on - having around 2-3 lower body, 2-3 upper body and 2-3 core exercises in your session is more than enough for most. Do this 2-3 times a week and you are putting yourself in a favourable position to start getting results.

Why should we train all muscle groups?

I find stereotypically males prefer training upper body with females generally preferring lowe body focused exercises. While reasons may include aesthetics and the fear of getting “too bulky” may be suggested - these are often not very rational if you understand physiology and how our bodies respond to exercise. In a lot of people’s list of priorities when it comes to fitness - fat loss and “more toned” are often near the top. Training each muscle group - upper and lower body helps us to better achieve this. While we must be in calorie deficit for fat loss to occur - we must develop muscle mass in each area to become toned. The more muscle we can build, the more toned and in general - the more healthy we will become as our body is hol;ding less body fat and likely will have improvements in bone density, strength and lean muscle mass.- which inevitably helps to improve our quality of life.

While it can be tempting to try all the fancy exercises you see other more experienced lifters to - focus on the basics first. Rome wasn’t built in a day. A few simple exercises where you can push yourself closer to failure and control the weight you lift while choosing a limited number of exercises that you can improve over time is usually best. 

“Success is neither magical nor mysterious. Success is the natural consequence of consistently applying the basic fundamentals.” Jim Rohn

I am also delighted to announce that I am now offering an in person Personal Training service at kingfisher fitness club Waterford! Please get in touch through the contact information below or call into reception to check availability and avoid disappointment as spaces are limited! Please visit my new website www.coachedbycashel.com for more info!

Lastly, I would also like to clarify that I am not a registered dietician. All advice disclosed here is simply advisory based on my qualifications as a fitness professional and personal experience and knowledge gained working with individuals and helping them reach their goals. The advice given is not designed to diagnose, treat, cure, or prevent any health problem - nor is it intended to replace the advice of a physician. Always consult your physician or qualified health professional on any matters regarding your health. 

I hope someone out there found some of this information useful here, just some food for thought. For any questions in relation to this topic or training, nutrition, etc. or for coaching inquiries simply message me on my business page on instagram @coachedbycashel_ or by email - contact@coachedbycashel.com