# 1 Pay close attention to your rest, sleep and diet during weight and fitness exercises.

# 2 Start your studies at the earliest 2-3 hours after eating. Never exercise on a full stomach.

# 3 Follow Beginner-Intermediate-Advanced level programs, do not go beyond the programs given.

# 4 Know which movements work which muscle groups, learn the terminology of body building, pay attention to the correct and tricks of the exercises.

# 5 You must start your daily work with a warm-up of 5-7 minutes and take your pulse 110-120 beats / min. After bringing between, start your programs in a warmed state. (You can achieve this by short-term cycling, running, jumping rope, jumping on the spot)

# 6 After warming up your daily work, start your sets with warm-up sets (15-20 repetitions with a light weight).

# 7 During the exercises, concentrate on the muscle group you are fully exercising, try to feel how it develops and the shape that the muscle takes while doing the movement.

# 8 Wear sweat-absorbent, comfortable cotton clothes, preferably wearing sports shoes with front end protection. Any weight that can fall from your hand can damage your toes.

# 9 Do the movements in your work schedule neither too quickly nor too slowly. Do not apply the heavy lifting and lowering patterns chosen by professionals for different methods. Continue doing the movements in your program at your normal speed.

# 10 Breathe correctly during the movements. Exhale as weights are lifted, breathe in as they are lowered. In short, do not hold your breath while struggling.

# 11 While applying your weight program, do an active rest by contracting the muscle group so that the muscle group you exercise is resting and the heart rate returns to normal. This period should not exceed 1 minute.

# 12 Use the weights attached to the dumbbells and bars after fixing the safety latch.

# 13 Do not work with excessive weights that exceed your capacity.

# 14 Do not forget that you have to go through a doctor’s control before starting the training program.

# 15 It is beneficial to pair the practices during the training program. Buddy working system is very important.

# 16 Training at the same time is important for the adaptation process of the athlete.

# 17 Training should be done with the right technique, correct grip, grasp, pushing and releasing movements.

# 18 The rest period between two training sessions should not exceed 24-48 hours.

# 19 Those who are just starting their heavy work should strengthen their stomach and back / waist muscles first for waist / spine disorders.

# 20 Weight exercises; Working with free weight (and working in weighted machines are divided into two. FWT is divided into sections as lifting with dumbbells and barbells. Programs should cover both ways of working.

# 21 Basically in weight training:

• The back should be kept straight and vertical, the heels should be high.
  If possible, weights should not be lifted while standing.
• Spine should always be upright, feet should be open at shoulder level.
  It is more appropriate to work in a sitting or lying position to exercise the muscles in the upper part of the body.
• Whether standing, on the back, or on the abdomen, the back and vertebrae should be kept upright and the appropriate position should be chosen in order not to injure the waist area.

# 22 Do not start your program with a light weight and change the amount of weight before 3-4 weeks.

# 23 Usually a set consists of an average of 8-15 repetitions and 2 or 3 sets are sufficient for each muscle group. Sets made with 2-3 separate movements for the muscle group are ideal for daily training.
Example: For Biceps (3 * 15) Barbell Curl 3 sets 15 repetitions should not exceed 1 between sets / between moves should not exceed 2′-3 (3 * 10) Dumbbell Contract Curl 3 sets 10 repetitions.

# 24 Make sure to warm-down at the end of each workout. Cooling down is a form of active rest. The lactic acid accumulated in the blood and muscle after the work is removed from the body more quickly in this way. Ideal for low tempo 10-12 minutes of jogging or 10 minutes of stretching cooling down.

# 25 Keep a daily training book. Record all your work details such as what you do, how many repetitions you have done, the weight you lift the most once a month, your monthly, 3-6 month measurements and your injury time.

# 26 As improvement is achieved, the weight and the number of repetitions should be increased and the rest periods between exercises and sets should be shortened.

# 27 Day after day, you should listen to yourself thoroughly and become your own teacher. You should have a say in the selection, amount, sequence and repetition of the exercises.

# 28 Do not aim to get results as soon as possible in an easy way. Slowly develop in control and digestion.

# 29 Make an effort for mental and spiritual development while developing your muscles. Grow your muscles by having important features such as calmness, patience, correct decision-making, emotional balance and positive vision, self-confidence found in sports people.

# 30 The GOLDEN rule during the whole training and working time; DON’T GIVE UP, DON’T DELAY, DON’T BE LAZY…