7 rules for a good workout

The fitness/wellness industry is constantly evolving. There are always new rules, trainers with new ideas, devices and concepts. It’s full of information on all communication paths, we are simply suffocated with information. Some of you may be simply overwhelmed with so much information and do not know what is right and what is wrong.

I receive frequently messages about all kinds of issues and questions that are more or less strange. Every time, my first response is to seek advice carefully through the comments on the page with questions and answers, as well as articles that I have written with passion.

Everything is just a click away, free and extremely helpful.

However, I wanted to offer you 7 rules for proper training. I am convinced that most of you already know them, but I want to draw attention to the basics. Most of the time it is better not to jump into complex workouts, especially if you’re not that good at it.

So let’s proceed …

Rule number one. INTENSITY. I am always receiving questions about a particular type of training, like what workout on the internet it’s the best? My answer is always the same: the one you do it proper. No matter how good it looked on paper, or what results had the man who designed the workout, you should know that we all are different! The workout intensity it’s important, the way you train it’s important, and what workout suits you.

Very simple: try to overcome your personal records weekly. Take short breaks and increased effort. If you don`t feel uncomfortable, you do not train! Attention, discomfort, not pain ;).

Rule number 2 performed correctly/proper form of execution. Proper execution and proper form matter very much. The posture matters, the movement difficulties, correct settings on training machines, concentration. Make each rep. count, but do it right! The most important thing is to know that you train to keep in shape, not to spoil your shape! We want to be healthy, not to exaggerate in the gym!

Rule number 3 Train STRONG, SMART, NOT MUCH! I’ve always said that you don`t have to stay two hours in the gym. I do not train for more than an hour a session. Neither my clients! Sometimes I train 45 minutes. It’s all about focus, focus on what you do, short pauses, supersets. I don’t go to the gym to socialize. It’s long past socialization in the gym era. Do not go in the gym to stay online on facebook. You must use the HIT & RUN method. Just do your job and leave. One hour – maximum efficiency!

Rule number 4 TRAINING intelligent, personalized workouts . Unfortunately this is one of the biggest problems, especially for beginners! They don’t have a custom training program. They do chaotic workouts. After six months they don’t have pretty much results and they give up. For maximum efficiency you need a well done and customized workout so you can achieve your goal. The easiest way is to start with a personal trainer who knows what he’s doing.

Rule number 5 DON`T do hundreds of crunches to get a SIX PACK. As I mentioned in the brochure “MYTHS ABOUT ABS” (which you get for free if you subscribe) and in the book “The path to perfect abs” if you do thousands of crunches you will not get a six pack. Sure, it defines your abs, strengthen them, but you do not get a six pack just by crunches. You have to be aware of what you eat and you have to train smart for the entire body. Everybody has a six pack, but it’s hidden.

Rule number 6. Do not neglect the BASIS. Those basic exercises are the ones that give the most results and the best results. Squats, pushups, chinups, bench press, biceps curls… basics … Try to let the advanced ones to do the complex and kinky circuits.

Rule number 7 CARDIO. Cardiovascular exercises are not just for weight loss! There are many exercises, not necessarily the classic cardio. I have included in the FBI (FullBodyIgnition) concept, workouts inspired by HIIT cardio and TABATA with excellent results! It is important to do cardio, even if you do not want to lose weight. It is good for your heart, lungs, joints. If the old and classic cardio (treadmill, bike) seems boring, do some more active cardio.

Watch your diet, rest day and proper form, especially if you’re a beginner!

If you want to know more about nutrition or workouts, if you want me to be your online personal trainer, just contact me here or on facebook.

Written by Valentin Bosioc

Valentin Bosioc - wellness specialist, certified personal trainer, certified fitness instructor, celebrity trainer, Musclemania Champion, Ninja Warrior Semifinalist, world wide motivator!


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  1. I’m looking to bulk up in muscle mass.. I’m not looking to over do it in size but definitely gain size.. Not sure on how to go about a plan of action to accomplish my goal, such as a diet and exercise plan.

  2. I have hip problems it comes from years of working on cars, laying on the ground. And it feels like arthritis has set in so what can I do to alleviate some of the hip pain and discomfort

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