Showing posts with label best workout. Show all posts
Showing posts with label best workout. Show all posts

Getting The Best Workout Routine For You

Getting The Best Workout Routine For You
What are Workout Routines?
Workouts can be strength training exercises which exercise major muscle groups and cardio-vascular system. The best workout routine has few hard and fast rules. However the best workout routines include basic natural movements: squat, lunge, lift, push, pull and twist either in combinations or alone.

Warm Ups
Experts suggest that the best workout routine starts with a few minutes of light warm up movements. These might be as simple as: walking, marching in place or stepping side to side. The goal of the warm up is to get the blood circulating and body temperature rising in order to prepare for higher intensity exercise. Warm ups stretch muscles, and get the body ready for body weight workouts.

Rest Periods
Professionals caution that days of exercise should be alternated with days off. They also note that good routines vary exercises and do not include long periods of exercise. A best workout routine ideally lasts thirty minutes in duration.

Repetitions
Repetitions refer to the number of times each movement is performed (for example- number of chin ups or push-ups or curls or leg thrusts). The larger the number of repetitions the more the exercise will emphasize and burn a particular muscle group. However, the number of repetitions depends a great deal on the age and fitness of the exerciser. Professionals caution against overdoing exercise as I injuries can occur. They note that quality of the exercise is more important than quantity of repetitions.

Workout Splits:
A workout split is how you split up your workout routine in order to get the best workout routine. What days you do what muscle on. For example, doing biceps back and legs on Monday, and doing triceps shoulders and chest on Thursday is a workout split. Many elect to look at a week in terms of splitting their routine. For instance they can take any form. The following is a suggested routine based on week: On Monday you might do thirty minutes of exercises which work the chest, back, abs and cardiovascular. Tuesday should be a rest day. Even if exercisers are reluctant to take a day off, experts suggest leaving a day off in between. Wednesday do thirty minutes of exercises which work shoulders, legs, abdominal muscles, and cardiovascular. Thursday should be a rest day. Friday do thirty minutes of exercise which work the biceps, triceps, abdominal muscles, and cardiovascular. Saturday and Sunday would be rest days.

Many programs advocate expensive machines or professional programs. This is not necessary. Good programs can be fashioned by the exerciser.Do some research and heed cautions. Whatever the workout routine you adopt, strength training should be a part of it. Strength training as part of a workout routine will build muscles and trim the body fat but most importantly, it will improve the function and movement of your body. Any workout routine should exercise the chest, legs, the abdominals, the hips, and the back.

Conclusion
Having a professional design your exercise programs is not vital. What is important is that you select a program that exercises various muscles: chest, thighs, hips, back, shoulders, abdominals and cardiovascular. Including the basic body movements: squat, lunge, lift, push, pull and twist is also important. These are the natural movements your body makes in doing all its work. Varying exercises in your routine is important.

Bodybuilding Workout Routines - A Beginner's Guide

Bodybuilding Workout Routines - A Beginner's Guide
As a newcomer to bodybuilding, you can often feel overwhelmed by the books, DVD's and countless guides available. So where do you start? The first thing you should do, before attempting any strenuous exercise, is consult your doctor. The chances are that he will be happy that you are embarking on an exercise program. It's a good idea to show him an example of your bodybuilding workout routine so that he knows exactly what you'll be doing.
Bodybuilding consists of progressive resistance exercises which, typically, involve free weights such as barbells and dumbbells., to build muscle and strength. The good thing about using free weights is that your lifting can be tailored to your existing strength levels. Weights come in discs as small as 1¼ pounds to 50 pounds. Power lifters have even heavier discs, but the novice need not bother himself with this.
Now that you've decided to embark on your training regime you need to think about safety. Your lifting will be tailored to your strength levels and therefore will be very safe (as long as you don't try to overdo it). That said, however, it is always advisable to train with a partner so he can spot for you.
You should always complete a thorough warm up before you exercise. A good warm up will lessen the chances of injury. When beginning an exercise you should begin with a moderate weight and high repetitions. 
So if you normally bench 150 pounds for three sets of ten then you should warm up with 75 pounds for one set of 20 reps. In addition to warming up before each different exercise you should also stretch and warm up your circulatory system by doing skipping or running on the spot. A good warm up cannot be emphasized enough.
















Some Fitness Ab Workout Facts

Some Fitness Ab Workout Facts
The success in getting or even developing perfect abs really depends on your ability to combine a good healthy diet with a fitness ab workout. Most people do either one or the other, but when combined, the results are a lot faster.
People who follow a strict workout routine exercise daily and are careful about their diet. If asked, they will tell you that their daily dietary intake contains lots of proteins, carbohydrates, plenty of fresh fruit and vegetables, water and little or no fat. They tend to use Olive oil instead of ordinary fats and they always try avoiding saturated fats altogether.
There is no reason why you should join a gym in order to exercise. You can stay at home and do these simple yet powerful exercises in the comfort of your home. Obviously, you must always remember to relax the rest of your body whilst concentrating the workout on the appropriate group of muscles. Remember if it starts hurting and really uncomfortable, you should STOP. Results will not come overnight and you may ache in the early days, but with patience and determination, there is no reason why you should not notice the benefits of working out.
If you want target a specific area, you should concentrate on doing exercises for that part of the body. For example, if you want a flat stomach, then you should do exercises designed to work the lower abs and do these regularly. Here is a good exercise that will work for both your upper and lower abs, and is the 'Full Reverse Crunch'.
The exercise goes like this -

1. Lie on your back.

2. Extend your legs up toward the ceiling.

3. At the same time, press your heels toward the ceiling. You should be creating a "u" shape with your torso.

4. Lower your body down.

5. Repeat this exercise for a minimum of 10 reps and maximum of 16.












What Is the Best Workout Routine?

What Is the Best Workout Routine?
For best workout routine results it takes as long as 4 days unless you are wanting to target certain muscle that lacks. Then you can throw an extra day on it.
You can put your workout days in any order you would like. I just have mine in this order because I like to get my harder workouts done in the beginning of the week that way when you start to wear down a little towards the end of the week you only have your easier workouts left.
One thing that anybody with fitness experience will tell you, is that you will not always have energy. There will be plenty of days that you will want to talk yourself out of working out. My best advice is for you to go to your nearest Vitamin Shoppe or Smoothie Factory close by and go ahead and get your pre workout drink. You will learn to keep this close by your weekly workout routines.

Level- Beginner to Advanced

Approx. workout time- 30 mins to 1 1/2 hours.

Days a week- 4 to 5

Always start with your warm ups and stretches... There's nothing worse than sitting at home with a pulled or strained muscle because you didn't warm up properly. Not only that but its mentally draining to sit at home watching weeks of your workout program go to waste. Grab about 1/4 to a 1/3 of the weight that you will start your workout with. Perform a couple sets of hammer curls or cable curls, 15 to 20 reps to get the blood flowing and the muscles warmed up. If you need a little boost, I find that a mp3 player or i pod definitely does the trick. With the right workout music you can bring a little extra push and effort with your routine.
Type of Workout

Fat Shred and Tone Up 
20, 18, 15 Rep-Count 
20 secs to none at all Rest Between Sets 
1 1/2 to 2 mins Rest Between Exercises

Muscle Gain 
12, 10, 8 Rep-Count 
45 secs to 90 secs Rest Between Sets 
2 to 3 mins Rest Between Exercises
Strength Gain 
6, 4, 2 Rep-Count 
1 to 2 min Rest Between Sets 
2 to 4 mins Rest Between Exercises

*3 sets of each exercise listed below except cardio and abs

Monday

Legs, Calves, Cardio:

-Lunges 3X Sets

-Leg Press or Squats

-Leg Extensions

-Leg Curls

-15-30 Min. of Cardio- Treadmills, elliptical, bicycle

-4 to 6 sets of calves on the calf machine 10 to 15 reps

Tuesday

Chest, Triceps, Abs:

-Flat Bench Press

-Dumbbell Incline Bench Press

-Dumbbell Decline Bench Press

-Dumbbell Flyes or Peck Deck

-Cable Tricep Pushdowns

-Tricep Dips

-Skull Crushers Abs 6X Sets of 20 or more reps

-Decline Bench Crunches 2X sets

-Medicine ball Sit Ups 2X sets

-Hanging Knee Raises 2X sets

Wednesday

Back and Biceps:

-Lat Pulldowns

-Seated Row

-Bent Over Reverse Dumbbell Flyes

-Preacher Curls

-Hammer Curls

-Reverse Curl

Thursday

Shoulders, Traps, Abs:

-Shoulder Press

-Front Raises

-Lateral Raises

-Abs
Just stick with your workout plan and make it fun. There's no secret workouts you can do. It all depends on the details of how your doing it. These are the most effective workout routines for men or women. For a more detailed ab workout routine click the link below. If you can ever see your first set of results it will become so addicting you'll find yourself setting your schedule around your workout routine instead of trying to find time in your schedule to workout.
Remember, working out is only half the work needed to build the body you want. A very important factor for the best workout routine is your daily intake and post workout meal. Its like driving your race car week after week in races and never changing the oil. It can be done without it but it will eventually catch up to you with slow results or cause your improvement to plateau. Your post workout meal is what will feed your muscles which speed up the fat burning process. It gives you much more energy to push your drive to get back in the gym the next day and be 100% ready.

Stick with this for several weeks and it will quickly become your best workout routine, but remember to change your routine every 4 to 6 weeks to keep your muscles confused.