This first week is all about getting the body moving and correct technique and as your body is getting used to a new way of training. The new muscle-building environment is stimulating “sensory cells” found in your muscles, tendons, and joints. This creates a mind-muscle connection in the body.
In week one, you will activate your entire muscular system.
From the very first routine, you will feel each muscle you have worked.
Typically, you’ll feel most uncomfortable 24 to 48 hours after exercising, which is why it’s often called delayed onset muscle soreness, or DOMS. You may also feel less coordinated and more tired. These effects are nothing to worry about and should disappear within three to four days.
This is all about building your performance, we look for incremental gains on week 1. You will repeat the same exercises as week one, perfect style and technique is what we strive to achieve. The muscle soreness you should have felt the first week decreases dramatically, the recovery time after the workout is also decreasing.
These are the signs you had a good workout
1. Good Sleep. A telltale sign that you had a good workout is if you have a good night’s sleep afterward. …
2. Soreness. If you train hard for thirty minutes to an hour and feel sore later on, this means you truly worked out your body. …
3. Muscle Pump. …
4. Hunger. …
5. Energy. …
6. Muscle Fatigue.
Week 3 is all about feeling good about your ability to perform each exercise with confidence, to the only way train is the correct way. After 3 weeks of training
1. You feel better than when you started.
2. Exercises you’ve done before feel easier.
3. Or you were able to make them harder.
4. Your form improved. …
5. You’re more coordinated.
6. You feel empowered in a way that transcends fitness
7. You contributed to the greater good.
8. You moved through a greater range of motion.
It’s amazing how rapidly the muscles adapt … They become stronger and more tolerant.
After a month of regular exercise, you will be noticing improvements to your strength and fitness. “You may be able to do more reps in weight training or slightly raise the load, your body adapts to the workout. What was difficult 4 weeks ago to do is now normal and no longer challenges you in the same way. After four weeks your strength and fitness will start to really improve and you’ll start to see measurable changes in muscle cells. After four weeks your nervous system is much more efficient at being able to contract your muscles.
Is it possible to transform your body in 4 weeks? Yes, absolutely! How much of a transformation depends on how restrictive you are with your food and how much effort you put in. It involves a combination of healthy eating, resistance exercise and cardiovascular exercise.
In this 4-week training program, you can experience a fresh surge of muscle growth and strengths that make you feel every muscle as you get on with everyday life. The key is to give 100% to improve on your previous week’s sessions.
The single most important rule to remember when training over 40 is to slow down and work every muscle with full movement and in a controlled manner.
