Showing posts with label body building workouts. Show all posts
Showing posts with label body building workouts. Show all posts

A Beginner's Workout Routine

A Beginner's Workout Routine
It's that time of year again. Millions of people will be heading into gyms as they attempt to lose that holiday weight and then some. It's amazing how many people make it their new year's resolution. It is also amazing how many people fail to succeed and achieve their resolution (see Keeping that New Years Resolution Part 1 & Part 2). My goal at 20sfitness is to educate you on what to do and what not to do.
 In this case I am going to give you a beginner's workout routine to start the new year. This is meant for someone who is new to working out and fitness in general, male or female. The amount of weight you use on these exercises is based on what you think you are capable of doing. Read more...
Basic Rules
Lift- 3 Days a week, Rest 3 minutes between every set, Once again, the weight you use on these exercises can only be determined by yourself. All lifting should be done in sets of 12,10 and 8.
Cardio- 5 Days a week, 30 Min Sessions on lifting days, 1 hour session on cardio only days. You can choose from an elliptical or a treadmill. However this does not mean you can sit and walk the whole time. Try jogging for 4-6 minutes and then walking for 2 minutes until the session is over.
Sunday = Off Day 
Each exercise contains a link to bodybuilding.com which will show the exercise in detail with a picture.
THE WEEK
Day 1 (Monday)- Back and Biceps
Exercise 1- Tight Grip Pull Ups. This will work your back and your biceps out in one exercise. 
Exercise 2- Cable Pull Downs. This will work the lateral muscles in your back. Once again, the weight can only be determined by yourself. 
Exercise 3- EZ Bar preacher bar bicep curls. These will focus on the top or arch of the bicep. 
Exercise 4- Cable Rows. This will work out your mid-lower back. Sets of 12,10, and 8. 
Exercise 5- Hammer Curls. These will help your biceps gain size. Sets of 12, 10 and 8. 
Exercise 6- Barbell Rows. These will help gain mass in your back. Sets of 12, 10 and 8. 
30 Minute Cardio Session
Day 2 (Tuesday)- Cardio Only.
1 Hour session on the treadmill or elliptical.
Day 3 (Wednesday)- Chest and Triceps
Exercise 1- Dips. This will workout your chest and triceps in one exercise. 
Exercise 2- Tricep Pushdowns. These will help hit all three parts of the triceps. Helping you build the muscle evenly. 
Exercise 3- Barbell Bench Press. The staple chest exercise. 
Exercise 4- Standing Tricep Extensions. Another exercise that is going to help add mass to your triceps. Bigger triceps= bigger arms. 
Exercise 5- Dumbbell Flies. These will allow the sides of your chest closer to your shoulder to grow and get stronger. 
30 Minute Cardio Session
Day 4 (Thursday)-Rest Day
No lifting or Cardio. Relax.
Day 5 (Friday)- Shoulders and Legs
Exercise 1- Seated Smith Machine Press. With a little help from the Smith Machine, this will help you build big shoulder muscles. 
Exercise 2- Barbell Lunges. Great for building up strength in the legs. A staple for building muscle in your calves and hamstrings. 
Exercise 3- Side Lateral Raises. Another shoulder building staple. 
Exercise 4- Lying Leg Curls. This will build up the strength in your hamstrings. 
30 Minute Cardio Session
Day 6 (Saturday)- Cardio Only
1 Hour session on the treadmill or elliptical.
Day 7 (Sunday)- Off
Go to church, watch football, sleep in all day. This is a rest day.
This routine will allow anyone to step in a gym and start. It is not intimidating and will teach them the basics. Try it out and let me know what you think. Comments are always welcome.

Ab Workout Routine That Will Get You Ripped

Ab Workout Routine That Will Get You Ripped
You want to have a great ab workout routine, because you want to look good and ripped. Everybody should compliment you on your physical appearance and you will also be healthier. But if you've found that dieting alone simply isn't cutting it when it comes to ab definition, then here are a few beginner to intermediate ab workout routines that are sure to help you achieve that six pack.
Exercises you start doing on Monday 
The Bicycle (or Air Bike): Lie face up and lightly support your head by placing your hands behind it. Next, bring your knees into your chest and lift your shoulder blades off the floor without pulling on your neck. Rotate to the left by bringing your right elbow toward your left knee, then alternate by bringing your left elbow to your right knee. Continue switching sides, somewhat like a pedaling motion.
The Butt-Up Exercise: Begin a push up, but leave your elbows on the ground resting on your forearms (they should be at a 90 degree angle). Arch your back slightly, then raise your glutes up while squeezing your abs tightly and exhale. Lower back down slowly and repeat the motion.
The Ball Crunch: Lie down on your exercise ball, making sure it is positioned under your lower back. Next, cross your arms over your chest and contract your abdominal to lift your mid-section off the ball by pulling the bottom of your ribcage down toward the hips. Keep the ball steady as you curl up and then lower back down.
Exercises you do on Wednesday 
The Vertical Leg Crunch: Get down on the floor and make sure your legs are straight up into the air with your knees over each other or crossed. Now, you should put your hands behind your head and contract your abs to lift your shoulder blades off the floor. Keep your legs fixed in that position for a moment before lowering them and repeating the motion.

The Reverse Crunch: Lie on the floor and place your hands and arms beside you. Bring your knees in toward your chest until they are bent to about 90 degrees, keeping your feet crossed. Contract your abdominal to bring your hips off the floor, reaching your legs up toward the ceiling. Lower and then repeat.
The Plank: Lie on the floor with your face down, make sure to rest on your forearms, and your palms should be flat. Push up off the floor, resting on your elbows and raising up onto your toes. Keep your back in a straight line. Hold for 20-60 seconds before lowering and repeating the motion.
Exercises you do on Friday 
The Alternate Heel Touch: Lie on the floor with your knees bent and your arms along your side. Crunch over your torso forward to the right side and touch your right heel, holding the contraction for a moment. Go back slowly and do the same repetition with your left side this time. Continue alternating sides.
The Legs on Exercise Ball Crunch: Lie flat on your back with your knees bent and your feet resting on the exercise ball. Point your toes inward until they touch. Then, while resting your hands gently on the sides of your head, push your lower back down toward the floor. Next, begin to roll your shoulders off of the floor and continue to push down with your lower back. Hold the contraction for a moment before slowly going back down and repeating the motion.

Fitness Workout Routines

Fitness Workout Routines
The significance of having an effective fitness workout routine cannot be overlooked. As per now, the internet is flooded with countless work out routines. You should however be able to key out a program that not only delivers results but also places emphasis on health. Losing weight is an issue that should be tactfully approached because of the many health implications that may arise. Nevertheless, it is advisable to be watchful on your weight and more importantly lose weight healthily.
Weight loss isn't as complicated as it may sound. It simply demands an undeterred spirit, knowledge about exactly what causes your weight fluctuations and a healthy routine. Why the great emphasis on health you ask? Well, some fitness routines have strenuous work outs that can heavily and permanently dent your overall health. Before you mindlessly pick a routine, you should first consult with a medical expert. Depending on your weight, they can give you professional advice on the right path to follow. A lot of factors go into deciding what the best fitness work out routine is for your body. Factors like what your goals are, what your weight currently is, how strong your body is- all play a major role in the choosing of a good routine for your body.
A good way to lose weight healthily is by picking a routine that has a progressive curve. What does this mean? The intensity should increase gradually. This allows your body to comfortably adapt to the changes. In addition to that, it also helps you to maintain a positive attitude. The importance of a positive attitude cannot be overstressed. Losing hope is a great bottleneck in weight loss.
The routine should equally be emphatic on diet. Ironical as it may sound, losing weight healthily involves eating healthily. You should steer clear from routines that starve you of vital nutrients. However, this is not a green light to thoughtless eating. You should follow the diet that your routine demands. If you are not contented with diet, you should consult your health instructor.
Healthy weight loss is also a fun and sure way of losing weight. In a nutshell, you can healthily lose weight with the innumerable fitness work out routines available. All that is required of you is witty judgment and hard work. Look at what the programs offers, and if it matches your goal, then go for it. Don't stop till you see results. Lose weight the fun way, lose weight healthily!

Athlete Workout Routines

Athlete Workout Routines
Everybody automatically thinks that just because you're an athlete that life is easy as pie, but most people have to clue the amount of sacrifices they make in order to succeed. Most athletes spend their whole lives staying in peak condition to excel in their sport and to do this they have to workout just about every day.
 The way they train in their athlete's workouts is going to be by far the most critical ingredient to their success. 



Even if you're not looking to become a professional athlete anytime soon, it's going to be important to study how an athlete works outs so you can take what works and apply it to your own workouts.
Most professional athletes workout until they're about to throw up, but that doesn't mean you have to. It's important to see how much you enjoy your workouts because if you drive yourself to the point that you hate your workouts, you're not going to want to keep doing them. I wouldn't recommend copying and pasting an athlete's workout routine because it's customized for them and not for you. 
Be sure consider your own strength and stamina levels before you create your own workouts so you can keep progressing, but you won't drive yourself to the point where you hate training.
You'll never find a professional athlete who works out only every so often. In fact, most athletes train just about every day of the week. Staying consistent with your workouts is going to be one of the hardest parts of training like an athlete. After the initial motivation wears off, most people will completely fall off their training program and they'll be nowhere in sight until they get to the point where they're disgusted with their body.
 Find an accountability program such as a training partner or even an online workout forum so you can stay inspired to keep doing your athlete workouts.
Many athletes also fall into the realm of overtraining and they start to do more damage than good in their workouts. You have to make sure you're getting in enough resources into your body such as fluids and healthy calories so you keep up with your intense workout schedule.
 You'll also have to make sure that you get enough rest in between workouts by not working out too often for you body to handle and by getting at least 7-8 hours of sleep every night. Overtraining can quickly lead to injuries and plateauing in your workout program.
Be sure to keep these things in mind the next time you're doing an athlete's workout routine so you keep getting the results you're looking for and not the one's you don't want. Also be aware that just about every athlete out there has their own fitness trainer to help them succeed more. A trainer who can motivate and coach you to push your limits is an invaluable resource in getting in the best shape of your life.

Bodybuilding Workout Routines - Some Guidelines

Bodybuilding Workout Routines - Some Guidelines
Many bodybuilding workout routines are very rich in techniques and principles such as doing slow negatives to increase hypertrophy or doing supersets which help work opposing muscle groups more thoroughly and at the same time decrease workout time. Unlike powerlifting and Olympic weight lifting, bodybuilding training's goal is not to develop strength in movements but rather muscle size. There is much to learn. Here are some simple guidelines.
Don't Change Your Bodybuilding Workout Routine if it is Working
Because of the volume of exercises that bodybuilders sometimes end up doing, it's easy to get frustrated with your current workout when you've been doing it for awhile. You may be just plain bored with it. Boredom however should not be the reason why you change it. If the routine is working for you in that you are beating the logbook most of the time by getting more reps per exercise or lifting more weight then there's no reason to change. There are only two reasons to switch:
1) You injured a major body part and have to adjust by changing exercises.
2) You're stagnating and not beating the log book.
If You stall, Swap Exercises
Sometimes when training, you will plateau. An exercise will stall. Sometimes in order to see results again the best thing is to stop doing that exercise and swap it out with a similar one. For instance, you can switch the incline press for the decline bench press.
Patience and Good Nutrition Will Get You There Faster
You will not be getting an amazing physique transformation overnight. In fact, it may be months before you see any great results. Improve your nutrition and you'll see even more results. If you are too skinny, then add more protein and calories to your diet. If you are too fat, then decrease the amount of calories you are consuming but still be sure to get a lot of protein. The amount of lean mass can usually be increased by eating more protein. You may want to consider spending some money on whey protein for extra protein supplementation.
Know Your Exercises and the Definition of Power
There are two types of exercises: Compound and isolation. An example of a compound exercise is the bench press in which body parts (lower arms, upper arms, and torso) turn around more than one joint (elbow and shoulder). An example of an isolation exercise would be the barbell curl in which only one joint (elbow) is employed in the lift. You can usually lift more weight with a compound exercise than with an isolation exercise. Compound exercises also require more recovery in between workouts.

It is hard to define the difference between an intermediate and advanced workout. The simplest definition is that your body performs more work in an advanced workout. The physics definition of work is probably the best. It is the distance a weight travels given a certain amount of time (weight x distance x time). If you are doing repetitions with the same cadence but are lifting more weight or you are lifting the same amount of weight but are lifting it faster or moving it farther, then your muscles are doing more work. You should perform full reps for maximum results. Partial reps will only give partial results. Train hard with intensity and be patient. If you are a beginner you cannot expect to train with an advanced workout let alone compete in a strongman competition.

Length of Workouts and Cortisol
You don't have to be spending hours in the gym. For maximum results, keep the period of your bodybuilding workout routine down to less than one hour. After a certain period of training, the amount of testosterone in your blood goes lower and the hormone cortisol starts being released in greater amounts. There is much written about how cortisol is bad for muscle building but cortisol, however is useful in the process of super-compensation. It is used to decrease muscle inflammation and aid in the process of breaking down amino acids for protein synthesis after strenuous exercise. Too much of it, however can stop muscle gains.

Don't be dogmatic. Sometimes it's advantageous when feeling under the weather to seriously consider taking more rest days. It is common to feel sluggish after having a particular grueling workout. Remember, workouts break down muscle tissue. It is rest and proper nourishment that makes you grow stronger. Don't be so dogmatic with your training schedule that you can't take a rest when you really need one. You are a being made out of living tissue. A bodybuilding workout routine is a means to an end, not an end in itself.

It's Okay to Avoid Harmful Lifts
Some exercises are considered to be bad for the joints. Lifts such as upright barbell rows, pull-downs behind the neck or shoulder presses behind the neck, have been known to cause shoulder impingement. This can happen anytime when you raise your arms going backwards. A shoulder bone called the acromion can rub against a tendon or the bursa sac causing pain. If you don't have this, problem then don't sweat it. If you do feel pain, don't be a hero. There may be nothing you can do except for discontinuing the exercise that gives you problems. Other than being painful, an injury is nothing but a waste of time. If, however, you are hell bent on still doing press or pull downs then don't move the bar down past your ears.

Ballistic training is also the cause of many injuries. Never jerk the weight up in the lifts. This is known as ballistic training. It will not increase your power. If you blast and pump the only thing it will increase is the amount of injuries you accrue by adopting this way of training.

5 Killer Benefits Of Fitness Bootcamp Workouts

5 Killer Benefits Of Fitness Bootcamp Workouts
The fitness bootcamp is as popular now as when it first started, but is a very different animal. The professional set up, combined with qualified trainers and a framework of advice and support is the shape of the future of this business. But as a customer, what do you have to gain from putting yourself through a fitness bootcamp workout?
1. The Value Of Exercise

A bootcamp fitness session will push your body, test you aerobic capacity and fitness. in fact a simple intense athletic workout will burn 600 calories comfortably, which is certainly more than most of us do or are prepared to do during a gym session. The increased heart rate and blood flow has great benefits for your health, weight and confidence.
2. Reducing Body fat

By intensely burning calories in this way regularly fat is shed from the body at a much greater rate. No 1 pound a week usually, but several at a time, especially when followed up with a sensible and healthy eating routine. In an intense outdoor fitness bootcamp, over a week it is not unusual for participants to lose 10 pounds or more by the end
3. Learning To Push Your Boundaries

There is no place to hide and no excuse to slack off in a fitness bootcamp. The group is counting on your as you are on them. It is all about mutual pride, your own pride, the thrill of success and being able to push yourself harder and further than ever before with this sort of support from both group and trainers. You don't have to make up the exercises as in the gym, you only have to think about doing them again and again and better each time.
4. Mental Serenity

Physical exercise and fitness frequently leads to mental fitness and health as has been frequently shown in studies. It helps relax and relieve stress, elevates mood and can help in the treatment of depression and hypertension.
5. The Group Motivator
Motivation to excel, push yourself and exceed your expectation comes a lot easier in a group than as an individual for most of us. Members will encourage and help others to succeed which is a great motivator in itself

This is really a brief tip of the iceberg where the benefits of a fitness bootcamp are concerned. They are so effective at what they do that you would be mad to choose anything else.