Get The Body You Want in 2010 Part II

As discussed in my previous post on the fundamental elements of starting an exercise programme the right mentality is key. I can not emphasize this enough. Not only will the right mental state make starting your programme easier and better but it will also increase the chances of you maintaining and sticking with that regime. Remember these words, "Before there was the Oak there was the acorn" - we all start somewhere; yeah even Ronnie Coleman (more on him later).

Today I want to run you through some details on those compound movement exercises I mentioned previously. Firstly, the reason compound resistance training is ideal for new trainees is simply that by doing these movements you are engaging a wider spread of core muscles - and therefore not making gains in, initially, entirely superficial areas. Think of your body as a house that needs building - with this analogy we see that you require a good site (mental state); firm and immovable foundations (your sleep, nutritional supplementation and diet) before you can even think about building. Once "building" commences you want to start with the structural integrity (or core strength and basal cardiovascular endurance levels) before you even think of doing that 7 star gourmet kitchen (shredded triceps) or that insane games room (python biceps) you always dreamed of giving your kids.

With that in mind, here then, is a simple check-list of core and cardiovascular proficiency that one should have attained before attempting to doing any of the interior design on your sick mansion to be!

• You should be able to run a mile and a half (or 2.4 km) in under 12 minutes. Start off gradually - this is a goal most new trainees will take at least 6 to 8 weeks to achieve.
• You should be able to bench-press 10 repetitions of 68% your bodyweight. Remember to start as low as you have to - there is no nobility in faux-pride! Bare in mind the Olympic bar counts as 20kg.
• You should get to the level where you can leg press 160% of your bodyweight. Form here is key and we will get into that later in more detail - but remember to not push all the way into locking your joints ever, and with slow, controlled movements maintain the tension in the muscle throughout.

Don't think of that shirtless trip to a Cape Town beach; that is entirely the wrong magnitude of motivation for something this important - this is about your life, your longevity, your health, the avoidance of needless medical bills for preventable illness and yes looking and feeling fantastic!