Best Practices for Results
Please read before starting a ClubFemFit Program
Consult your doctor before starting an exercise and diet regime to insure you are healthy enough to exercise. Any exercise or resistance training can be difficult or even dangerous if done too heavy or improperly. Material from ClubFemFit is for nutritional and training guidance only.
Training programs from ClubFemFit consider the most recent findings and studies about health and exercise. Many studies show that for women, resistance training with added cardiovascular exercise and eating properly is the best way to stay fit and healthy long term, while maintaining a healthy and active lifestyle and maintaining the physical look you desire.
ClubFemFit is a self service site that has all the training and nutrition programs you need to reach you goals. However if you need additional instruction you can book a Consult with Gio to go over your needs!
Here are some things to remember while using a ClubFemFit diet and exercise program.
1. Use the app to track the number of reps and weight you are doing every set and each week.
If the rep range is 9-12, Pick a weight that is close to failure (Last rep possible with good form) at 9 reps. Then try to add reps over time. Whenever you reach the maximum amount of the recommended reps at a certain weight, add 5 to 10 lbs. to the weight you are using. (I.E., reps of 9-12 on hip thrust, you hit 12 reps at 135 LBS, you could ad 10 and do 145 the next time you do the exercise)
2. Try to use the same equipment during an entire 2–3-month Bloc so you can track your progress properly.
Every machine, even if it is the same machine from the same manufacturer will feel and work slightly different. In each training Bloc try to insure you use the same equipment consistently so you can properly track your progress.
3. In each exercise block, the main suggested exercise is recommended…
However since every gym is different there is multiple substitution exercises to ensure you can target the correct muscle properly in almost any training facility.
4. Use proper form and tempo.
You want a slow eccentric (Negative) of about 2-3 seconds, a pause (At the bottom of a push like a squat, or the top of a pull like a row), and a faster concentric (Positive). Whenever possible, try to squeeze the muscle during the pause.
5. Rest periods should range from 90 seconds
to 2.5 minutes
Depending on the size of the muscle and intensity of the set. Use your judgement and insure you feel recovered enough to get a proper set before you continue.
6. ClubFemFit recommends…
You purchase a lifting belt, Straps or Cobra grips, gym shoes and “BFR” bands for the Blocks that include Blood Flow restriction training. Insure you watch some youtube tutorial on proper use of BFR Bands. If the brand you buy doesn’t have a tutorial, just do a YouTube search there are many instructional videos) you do not need these items but they will aid in your training.
