Workout 101 - Back to Basics

FUNDAMENTALS PRIOR TO WORKOUT
1.1 Set an objective – why do you want to workout? What would you like to achieve (goal) by end of the day?
1.2 Plan ahead – what are the body parts that I’m going to train tomorrow/next week? What exercises to be incorporated for each part? How many reps/sets? Prepare a training schedule and update continuously on your progress and what you have trained
1.3 Gather basic knowledge and understanding – do some readings from internet/magazines/books on workout. Understand the correct execution method
1.4 Get a gym partner (advisable) – for motivation and support
1.5 Self-determination and positive attitude

DOS
2.1 Begin with Warming Up
2.1.1 Your warm up exercise should or at least include any three of the followings (Perform 12 – 15 reps for each set. Repeat 2 sets for each exercise):
2.1.1.1 No-weight Squat (you may use a barbell as you get used to the form)
2.1.1.2 Push-ups
2.1.1.3 Lunges
2.1.1.4 Stretching
2.1.1.5 Fixed-position Jumps

2.1.2 Benefits of Warming Up
2.1.2.1 Better muscle fibers recruitment
2.1.2.2 Minimize muscles strain during workout
2.1.2.3 Keeping muscles supple
2.1.2.4 Increasing R.O.M of joints
2.1.2.5 Enhancing flexibility
2.1.2.6 Injury prevention

2.2 Split your training into a few sessions to cover whole body part. As an example, below is the training schedule that I am adhering to. The same schedule will be used for a month or two before switching to a new schedule/set of exercises:

*** Note: Complete exercises for one body part/muscle group before moving to another. Perform 3 - 4 sets per exercise with variation of reps depending on the weights. As you increase the weight, you can reduce the reps, i.e Biceps Curls: Set#1 - 2.5kgx12reps, Set#2 - 5kgx10reps, Set#3 - 7.5kgx8reps, and Set#4 - 10kgx6reps. Take rest for 1 to 1 1/2 mins between sets

2.3 Listen to music that suits your mood during workout
2.4 Practice a balanced and healthy eating habit [Tips: You may need to increase the amount of carbs and proteins in your diet for greater strength and body mass]
2.5 Get enough rest/sleep after workout [Tips: Opt for power naps (15 – 30mins) if you do not get sufficient sleeping time at night. Average sleeping time of 6 – 8hours is recommended]
2.6 End with Cooling Down – slow walking, jumps, stretching

DON’TS
3.1 Skip meal(s)
3.2 Concentrate workout only on certain body part and abandon the rest. This can lead to muscle imbalance