What you shouldn’t DO–
If you feel pain at any time STOP!!!!
Lift only what you feel comfortable with that you can handle with a smooth and non jerky motion with an minimum of 8-12 reps.
BREATH!!!!- Do not hold your breath.. Remember to breath out on the concentric or muscle shortening phase and breath in on the stretching or eccentric phase. Focus on squeezing the muscle.
REST REST and REST- Never work the same muscle group more than 3 times in any given week. You need at least one day between working the same muscle group.
Write it Down!!!- Goals are achieved when you set one on paper and then monitor your progress. Every weight training program should include some form of tracking of your progress on paper. It is a great way to monitor your success!!!
Eat at the right time: Nourish your muscles after a good work out. Remember that every time you work out your muscles you deplete stores of carbohydrates (glycogen) as well as your amino acids. You need to refuel those worked muscles with a good mix of Low Glycemic Index Carbs and solid protein like a nice piece of Salmon or lean chicken breast.