Slowly, surely and safely.

Head on over to the treadmill if you drive to the gym. Now wait a minute, you may be confused about why you’re gonna be on the treadmill if we specifically said no traditional cardio earlier in the program!

The cardio in this program isn’t the traditional cardio people are familiar with (i.e run for an hour on the treadmill then go home). So instead we will be doing slow steady cardio to warm up the body if you drive to the gym. So do some light cardio like walking on an incline of 2.0 incline at about 3 mph on the treadmill for about 5-10 minutes to get some warming up in. When we begin any exercise when it comes to lifting weights, we need to warm up using just the barbell and work our way up to our working set (meaning the weight amount that is heavy enough to reach 1-2 reps from muscle failure in any given rep range). Warming up is mandatory when in the gym and when you jump right into a working set of an exercise without any warm ups, you will run the risk of injury.

Getting injured like with a muscle strain or tear happens through lifting too heavy, with improper form or too frequently. Yes it is possible to work out too often and for too long for any particular muscle group. Also one more thing don’t give into temptation to start running before lifting weights. You’ll use up your energy and will be too exhausted during the weight lifting section of the workouts!