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    Exclamation Motivation and bigger effects

    Do you know how to increase your effects in the gym and achieve maximum training motivation?

    The training diary will keep you constantly monitoring your progress. It is a key element in achieving the greatest possible results and achieving regularity and regularity of exercises that will lead you to your dream figure. You will easily go back to the beginning of your adventure and track your strength progress from the first training session. The training diary should be clear and easy to use. He must reject what is unnecessary, emphasize what is most important in training, so as to maximize your hard work. And that's what this journal is like! By keeping such a training diary you will constantly see your progress, which will cause more and more motivation!

    It is also a great tool for a personal trainer - with its help you will be able to see the effects of using the training program. This is one of those things every practitioner should have!

    1. What is the training diary for?

    Both beginners and those who deal with training for a longer time often forget about the training diary, which is very important in the context of training. Below, how to run it and why it is worth doing it.

    Keeping a training diary will help you maintain a proper course towards your chosen goal. This will help you implement your assumptions quickly and consistently. If you want a positive result, it is essential. The possibility of returning to the notes from previous weeks will allow for the appropriate manipulation of parameters.

    With experience, the complexity of training will increase. This means that there may be problems with remembering, for example, what volume we worked with. This is important information that determines our further training process. Often, trainees stop in place because they cannot estimate the advantages of previous methods or use an appropriate stressor in the form of an increasing volume.

    2. What should we write in it?

    The information that should be noted is:

    a) training goal - it will allow you to determine in which direction you need to go
    b) training date
    c) name of the exercise
    d) training volume - this is the number of series and the number of repetitions
    e) training plan
    f) training frequency - allows you to determine how often we train in a given week and month
    g) our progress - e.g. how our records, weight, body fat levels, body dimensions are changing

    3. How can we use it in the future?

    Anyone looking to take their training to the next level should keep a training diary. This gives great insight for both you and the instructor on your way to your goal. At the turn of time, keeping records gives a lot of knowledge and allows you to learn a lot.
    This distinguishes those who aim high from the average gym goer. It also allows you to save time, because we know exactly what to do, we do not think about the choice of exercise. Another pluses are discipline and persistence. Sometimes we want to quit - then the journal should make it clear that you worked too hard to give up now.

    Below is a list of the benefits of keeping a training diary:

    - motivation - if you have a goal set in advance, there is a greater chance that you will persevere in your decisions. If you see more and more progress, try to stay on the set course. It makes you more fun.

    - getting to know yourself - by keeping a journal, you gain a lot of valuable information about your reactions to a given training. Thanks to this, you can easily determine if the frequency of training is right for you or if the number of exercises per batch is sufficient.

    - discipline - systematic writing down of notes builds self-discipline. You are responsible for your development. We know what awaits us during the next training, thanks to which we feel a commitment not to withdraw.

    - progress control - training should be periodized. This means that we focus on something particularly at a given time. We operate according to a specific plan, e.g. the volume of our training decreases over time, while the intensity increases, and e.g. in 8 weeks we can add 5 kg to our record. You can see if all the muscle parts are improving, or if one is sticking out or is even weaker.

    - detailed information for the trainer - there may come a moment when you decide on a training plan from a competent person. The instructor will definitely make a better plan for you, analyze your previous workouts. Additionally, the training diary will show him where you are. At the intermediate level, it will become impossible to add weight from training to training, so planning becomes more complex
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