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Inspired by Nia Shank’s post The 10 Commandments of Simple Weight Loss from a couple months ago, I decided to write The 10 Commandments of Strength Training! So, thank you Nia, for the great idea! Here are my 10 commandments!

1.Thou Shall Keep Workouts Short and Intense

This is something I will never get tired of repeating! You don’t need to have half of your day free, in order to find time and fit a workout in your schedule. If you keep your workouts short and intense you will- achieve faster and better results; you will always have time to work out, you won’t get bored with long, monotonous cardio.

You should take the most out of every second spend in the gym- no pointless time sitting on the machines, reading magazines, talking on the phone. You should train with intensity- use heavier weights.

Read this:
What is the Missing Link in Your Workouts? What is the Key to an Effective Workout?

How to Structure a Short But Effective Workout

2.Thou Shall Lift with Proper Technique

I know that lifting heavy is tempting. I know how it feels to load the bar, and feel the burn in your muscles, BUT you are allowed to do it ONLY if you are not compromising with your technique. After all , health should be the most important thing for you. You wouldn’t want to get injured, by performing an exercise with crappy technique. Besides that, in order to get the most out of an exercise, you should perform it correct, so you can load the right muscles!

How Heavy is Too Heavy: When You Should Stop Adding Weights to The Bar

3.Thou  Shall Use Compound Movements

You know that I am a big fan of compound movements. I love whole body workouts. I love using my time efficiently, so it is kind of understandable why I LOVE compound movements. Nothing can give you as much as a squat, a deadlift, pressing movements, pull ups, push ups,lunges and so forth could do for you!

4.Thou Shall Plan Your Workout and Work Your Plan

Most people work out just for the sake of it. They don’t have any idea why they are doing a particular movement, they don’t work out to improve their weaknesses or better their health. That is a wrong approach and you should always have a plan. I am not saying, that you should stick to it a 100%, but you should have the mere idea of why you are doing, what you are doing!

I recommend you read:

Build a Body That Matters

6.Thou Shall Take Time for Rest and Recovery

Nowadays rest is neglected. We live in a fast paced world, where we are trying to get as much done, in the least time possible! But that is not always a good strategy! Sometimes the unplanned rest, leads to an unexpected rest, i.e. if you don’t give your body some time to recover, you risk getting injured!

Make sure to plan deloads, so you can get stronger, better and fitter, without torturing your body and ruining your health!

Read this:

How to Avoid Over Training

7.Thou Shall Be Constantly Learning

Have you met the kind of “know it all” person? Ah, I really dislike them! No matter how much you know, how much you’ve read, you could always learn something new! Just because what you do now, is working, doesn’t mean that you should be with your head stuck in the ground, never listening to anybody!

When somebody has something to say, listen to them! It is your decision if you are going to follow the advice, but you never know how much you could learn from others!

Respect them, their knowledge and experience!

Never stop learning!

8.Thou Shall Work Out for Performance and Eat for Weight Loss

I know that is already lame, but it is so true. Forget about doing multiple training sessions a day. Forget about spending countless hours doing cardio. Work outs are mainly to improve your athletic performance. To help you get stronger, faster, jump higher, run faster. Yes, workouts could help you become leaner, but food is the main “tool” to help you get rid of the fat! Eat good, quality food! Food that nourishes your body! Eat enough, to sustain your daily activity! Don’t starve! Don’t overeat! An overfed body, can’t keep up with your soul, and an underfed body, can’t bear your soul’s desires!

Read this:

Work Out for Performance vs Work Out for Weight Loss

9.Thou Shall Train The Whole Body

When I read this, I immediately imagine a person “suffering” from the Chicken Legs Syndrome( read here about it ). Don’t get fooled to train just your upper body! Your legs and your butt are really important! You should make them stronger if you want to look symmetrical, if you want to be healthy and pain free. You should train your body in all planes. You should incorporate pulling and pushing movements! I know that most of you, are really keen on pushing movements, but if you do not balance them out with some pulling movements, you are gonna have serious problems with your posture!

Read this:

Three  Mistakes That Killed My Progress

10.Thou Shall Not Make Excuses, but Find Solutions

How often do you skip workouts? How often do you let yourself indulge in unhealthy foods? Just because you are tired, just because you lack motivation, inspiration…

If you have such an attitude towards life, you aren’t getting much out of it! No matter how difficult it seems, you could always find a way to do the things you wish! It is a matter of priorities, it is a matter of consciously choosing! I know people, who are really busy, people who have the best excuses to ditch everything, but they don’t do it! Because they have a goal in life! They know what they want to achieve, they know who they want to become and they never compromise with it!

No matter how challenging it seems, you can always find time to fit a workout in your schedule, you could always find time to grab a steak or prepare yourself a salad!

Read this:

How You Could Always Find Time to Work Out

What Keeps Me Motivated to Train? Check Out and Try It Yourself!

No Excuses: How Gabi Manages to Stay in Shape with Crutches, After Surgery?

How to Find Motivation to Work out and Eat Healthy?

It’s All Up to You

My Four Steps to Stay Motivated

P.S. If you liked this post, please share it with your friends! I’d greatly appreciate it!

Don’t forget to join my Facebook page!

Ако статията ви е харесала, споделете я с приятелите си. Благодаря, че помагате да достигне до повече хора.

Ines Subashka

Инес Субашка е основател на IFS - зали за кондиционни тренировки и мобилност. Автор е на 6 книги за здравословно хранене и движение.

Ела да тренираш в някоя от залите ни

Предизвикай себе си и направи крачка към по-здравото си Аз. Груповите тренировки в IFS са различни – при нас броят на трениращите в група е ограничен и всеки има различна тренировка, изготвена според индивидуалните му нужди. Тренировки има през целия ден и ще намериш удобно време и локация, според графика ти. Очакваме те в IFS.

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I am a ‘something-searcher person” and I have devoted my life to the mission to reveal myself, to improve, to collect the pieces of puzzle in my own nature, so that to give and to receive from life as much as possible. My Life is history, full of broken dreams, falls, disappointments and finally achieved awareness, that it all depends on me and that each opportunity can be a materialized reality. We only have to think and act in a way, which will lead us on the road to its implementation. The most valuable resources we have are our time and health, and our Body is the instrument, through which we use them, to crate the world we live in. I dedicated my life to share myself, the wisdom and experience, which had left after the mistakes I had done. I am doing this in order to help people find their way, which will let them “’reinvent”’ themselves, to restore their health, confidence and trust for life. I wish they could realize their own potential. Training is rehearsal for the life itself; this is the place, where on a few square meters in the IFS you can experience each of the possible sensations- triumph, fall, disappointment, hope, will, weakness, and most of all power. The place, where in “monitoring conditions”” you can remind your body how to move correctly, how to work in your interest. Everything I have tried to achieve through IFS and the trainings is to help people bring back their consciousness, health and freedom to be who they are-without doubting. I have given myself time to re-build and to re-invent myself! Give yourself time as well. Come and train with us in IFS!