Showing posts with label body building workout routine. Show all posts
Showing posts with label body building workout routine. Show all posts

Workout Routines Using No Weight

Workout Routines Using No Weight
If your goal is lose weight, then you need to perform high intensity workouts. This is what burns calories and boosts your metabolic rate, not steady state cardio. Increasing your metabolic rate, or the rate at which your body burns calories, is absolutely crucial in for sustainable fat loss.
I want to give you a simple template you can use to develop some workout routines without weights. 
First, you need to choose your exercises. There are dozens of body weight exercises to choose from. But the main important thing is to make sure that these exercises challenge you.
Next step is to organize these movements into a workout. My favorite form of training is circuit training. Circuit training is where you perform four or more exercises back to back with little to no rest in between each set.
 Instead of choosing repetitions, I like to perform each exercise for 30-40 seconds, then move straight onto the next movement.
High intensity circuit training keeps my heart rate up, and thus makes my body work harder. The target heart rate zone is a complete myth and useless piece of information. 
If you want to raise your metabolic rate, you need to force your body to work harder.
There are two main ways to make your body work harder using body weight training. The first way is to choose challenging movements, as I mentioned earlier.
 Push ups, pull ups, and squats no longer challenge me, so I use unique and challenging exercises such as ellipse and one leg squats

Men's Workout Routines

Men's Workout Routines
I am going to tell you the all time coolest workout routine for men. It will leave you exhausted and burning calories at a significantly higher rate well after the work out is over. You will be a lean, mean fighting machine in no time. But first, let me tell you how I got to this point.
I had fallen into the same trap that everybody else seems to fall into. I was doing cardio for a certain amount of time and then lifting weights on the machines. 
Besides being very boring, I wasn't seeing any great results. So, I started researching some things.
The first thing I learned is that the more muscle you have the more fat you will burn. This is because muscle weighs more than fat and the body has to work harder throughout the day. However, I also learned that using machines doesn't allow your body the full range of motion that it is designed to have.
 Also there weight lifting exercises are broken into two camps single joint exercises where you focus on a specific muscle like when you do curls for the bicep and multi joint exercises which work multiple muscles at the same time.
These multi joint exercises are far superior to single joint exercises because they cause you to exert such effort that you actually go into a state of metabolic shock and burn calories at a significantly higher rate for days after the workout.
So, without further adieu...
Day 1: Straight legged dead lift, single armed bar bell curls, pull ups, renegade rows 
Day 2: Bench press, squats, dumb bell snatches, clean and jerks 
Day 3: Chin ups, bent over rows, dead lift 
Day 4: Military press, dumb bell swings, lunges, dips

The Most Common Workout Routine Mistakes

The Most Common Workout Routine Mistakes
No pain, no gain. That's the old motto anyone who successfully followed a workout routine chanted in their head on a daily basis. Unfortunately, the average gym member quits after only six months, well before any results actually begin to show. Take a look at some of these more common mistakes and make sure that your workout routine is squared away.
Go Big or Go Home
I had an old football coach back in High school that used to say "Practice doesn't make perfect, perfect practice makes perfect", it didn't really make sense to me then - or now. But I think he meant that if you want serious results you must take serious action. The same principle applies to exercise routines. 
You're not going to see toned thighs and a solid rear while you read a book and walk on a treadmill. You've got to push yourself every day and maximize your training regimen.
Doing the Wrong Workout Routine
Think about where you learned your training schedule. Was it a professional athletes training regimen on a 6 disk DVD collection or a late night infomercial? The football players exercise routine is set at a level that is unattainable to the individual just starting out.
 Even advanced weight-lifters can't match up to a professional athletes workout routine. If it isn't personally designed for you then you're probably not getting the most out of it. Decide what your goals are, sit down with a personal trainer and have them plan out a specialized training schedule that fits your needs.
Repetitive Sessions
When you do the same workout routine day after day your muscle growth, weight loss or strength increase will hit a point where change is no longer apparent. To escape this plateau, you should switch up your training schedule every few weeks or once a month. Simply change your exercises or the amount of weight, reps or length of your training schedule.
Improper Technique
Improper technique while doing exercises is probably the most common mistake when following a workout routine. Without the proper form, you're likely to see below par results and could possibly set yourself up for a potential injury. Consult a personal trainer about form and technique when designing your exercise regimen.
If you set realistic goals, eat healthy food and follow a personalized training schedule you can see amazing results relatively fast. But remember, the two most given reasons for quitting an exercise routine are lack of time and lack of results.
 So be patient, find 30 minutes a day and you'll be on your way to accomplishing your healthy living goals.

What Constitutes A Good Workout Routine?

What Constitutes A Good Workout Routine?
A good workout routine should cover all your major muscle groups in the fewest number of exercises, first for reasons of efficiency and second because this will give you more time to recover and grow. Third, most of us have to train around a 9 - 5 job as well as living a normal everyday life, so we don't have the time or inclination to spend all our waking hours in the gym.
For reasons of recovery, your workout routine should have more rest days than training days, because muscle grows at rest and not while being trained. I'd suggest two hard sessions a week, which is less work than the mainstream bodybuilding press advocate.
As a side issue, you should disregard most of the advice you read in the mainstream bodybuilding press, because the workout routines they recommend are usually champions routines, with way too much volume for muscle gains to take place.
The vast majority (96% plus) of us do not have the genetic advantages that the champions have, or the recovery time (it is after all their job.) to make meaningful gains on the routines they use.
A much overlooked aspect of a good workout routine is never to miss lower body training. You legs contain the most muscle mass, and the fastest way to build size is to build your largest muscles as a priority.
This means squats and dead lifts, and to a slightly lesser extent the leg press. Assuming you have access to the equipment needed to train these movements safely, you need to have them in your bodybuilding routine unless you have a compelling medical reason or an injury that prevents you from training them.
For upper body, think in terms of the chin up, the parallel bar dip, the shrug, overhead press and bench press - these exercises are the best mass builders.
Let's take a quick look at how you might divide these movements up. If you train them all you will probably find that your workouts go on too long and become too tiring. Ideally you need to keep sessions under one hour in length.
As a general rule, the larger the movement is, the earlier you should do it in your body workout routine, because you need to be at your best and freshest when you train the most demanding exercises.
One option is to train lower body one day and upper body on day two. Or you could do lower and upper body in each session, but remember not to allow the sessions to go over the hour as mentioned above.
If you dead lift and squat (and you really should), start your sessions with those exercises. Doing them first will give you a tremendous feeling of a job well done, which will carry your through the rest of your bodybuilding routine on the crest of a wave.When not in the gym, keep extra curricular activities to sensible limits, in order to give your muscles the opportunity to recover and grow.
I hope this has been of use to you.
Understanding how to design and plan workout routines that will work for your body is perhaps the most important part of bodybuilding.

Two Upper Ab Workout Routines

Two Upper Ab Workout Routines
We all know, if you want to lose weight, you are advised to combine dieting and exercise. The same rule applies to developing your upper abs. If you really want to develop your abs, upper or lower, then not only do you need to eat the right foods, but also more importantly use those upper ab workout routines to exercise those muscles.
There are many different exercises you can do, but you may need to find one that you actually feel comfortable doing and is more beneficial to you.
There are some exercises that you can do at home and these were taught to most of us during our physical education lessons back at school. These work very well at strengthening the abdominal muscles, primarily using the Rectus Abdominis and the Obliques muscles. We just need to be reminded of them.
We were all taught how to do the 'Bicycle' and the 'Crunch' exercises, just to mention two. Both exercises are easy to do, and there are others that work well with developing abs, but need more focus and some would say are more demanding.
Let's see how to do one of the more demanding exercises. This is the 'single leg style abdominal press.
By doing this workout, you will certainly be exercising the core muscles and your abs will become stronger. Remember to try and relax the rest of your body.
1. Lie down on your back, bend your knees and feet on the floor.
2. Keep your back in a naturally flat position. Do not arch your back or press it down onto the floor. Try to avoid tilting your hips. Now tighten your abdominal muscles. You can easily carry out this move by pressing your navel toward your spine.
3. Raise your right leg off the floor, so that the knee and hip are bent at right angles (90-degrees). Then place your right hand on top of your knee.
4. Push your hand down against your knee. At the same time as this, use your abdominal muscles to pull your knee in towards your hand. Try to keep your arm straight. Hold this position for three deep breaths.
5. Return to the start position again.
6. Now repeat these steps using your left knee and your left hand.
Here is a slight variation of the same exercise. It is the 'Opposite hand to Knee' exercise.
1. Start again in the original position as above.
2. Push your right hand against your left knee while you are pulling your knee toward your hand. You will be pushing and pulling across the center of your body.
3. Hold this position for three deep breaths.
4. Then repeat this exercise using the opposite hand and leg.
For more information about ab workouts, click the link below

Myths About Workout Routines For Toning

Myths About Workout Routines For Toning
If you're happy with the size of your muscles, but want to firm them up, there are some facts about workout routines for toning that you should know.
 Just like there is a lot of false information when it comes to bulking on muscle, the same applies to toning. This article highlights some of the myths, and points you in the right direction towards effective muscle toning.
Though contrary to what the media and muscle magazines might have you think, there is no scientific consensus in regards to what is commonly referred to as "muscle tone".
 The common belief is that there are "hard" muscles, and "soft" muscles. However, from all my reading, research, and experience, I cannot give you even one example that this is gospel!
The cold, hard fact is simple. There is no workout routine for toning that will harden your muscles. If you think you've ever gotten results from these so called routines, you're in for a shock. 
The firming up of muscles is a result of one thing, and one thing only - an increase of muscle tissue, and a decrease in "jiggly" fat. It's as simple as that..
Now, even though I state that toning routines are a myth, there is definitely things you can do to firm up.
 At some point in your workout plan, you're going to need to go into calorie deficit to shed some of that subcutaneous bodyfat (I.E. the fat under the skin).
 My advice would be to bulk up as much as you can for a few months, then spend a few weeks to a month consuming less, but maintaining your strength training.