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

Best Fat Loss Workout Routine

Best Fat Loss Workout Routine
The best fat loss workout routine is one you can do consistently and with the equipment you have. If you have a home gym or a membership, great, if not, you need one that includes little equipment. In this free article I give you options for both.
Best Fat Loss Workout Routine - Gym
It has been proven that lifting weights is very conducive to fat burning and can help burn calories a LOT faster than just doing plain old cardio. The free weights in the gym are the best, although there are some machines that are good such as cable machines, the free weights are the hardest and most challenging to your body = most weight loss. Here is a great fat burning routine for the gym:
Deadlifts - 4 x 10
Back squats - 5 x 10
Bench press - 4 x 8
Clean and press or military press - 4 x 10
Calf raises - 4 x 30
+ any ab workout
Do these in a style with very little rest between sets and different exercises to get you sweating and aiding the lean body creation.
Best Fat Loss Workout Routine - No equipment
Do these workouts in a circuit style - do a whole circuit then start again once finished:

Burpees x 20
Free squats x 50
Jumping jacks x 75
Plank hold x 1min
Wall sit x 1 min
Bicycle crunch x 50
This workout should be done about 4 times through with high intensity.
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A Workout Routine For Muscle Growth

A Workout Routine For Muscle Growth
When building muscle, failure is a good thing. I know that sounds weird, but, we actually want our muscles to go all the way to failure. As always, if you are starting a new workout routine, it's best to consult your doctor before starting.
If you have never lifted weights before, don't just rock into the gym and go to muscle failure. Start out slowly, or you could injure yourself. You can always consult a professional Personal Trainer in your gym. Don't be afraid to ask questions. They are always happy to help.
Once you've established your work out, and you are able to do a good hard routine, you can begin to build muscle. You want to go very heavy in your weight, only if your form is good, and low repetitions. For instance, you can go for 6 to 10 repetitions.
By good form, I am talking about isolating each muscle group. For instance, if you are a doing a bicep curl, you want to take every other muscle out of play except for the bicep. You want ONLY the bicep to do the work.
 The minute you start to swing the weight up by moving your upper body backwards, you are recruiting the lower back muscles to do the work. You are also using momentum to do the work rather than forcing the bicep to do it.
 Also, if you swing the arm forward, you are now using the shoulder muscle's to do the work of the biceps. If you need to swing your upper body, or you recruit your shoulder muscle's for a bicep curl, then, that is a good indication that you need to lower your weight.
For muscle building, we want to go to muscle failure. What this means is that by the 6th to 10th repetition, you physically can not lift the weight. Using the bicep curl for an example (as above), you want to keep proper form, and don't recruit any other muscle. So, in using your bicep, you want your bicep to fail, rather than using momentum or muscle recruiting.
When putting together a workout routine for muscle building, you want to choose muscle groups that go together. For instance, back and chest, shoulders and triceps, legs and biceps. So, by this model, you would do back and chest on Monday, Shoulders and Triceps on Tuesday, Legs and Biceps on Wednesday, then start over again on Thursday with back and chest. Friday would be shoulders and triceps. Then, take two days off. The following Monday, you would do Legs and Biceps, and keep continuing like that.
You would choose three different exercises for each muscle group and do three sets each. So, an example would be for shoulders and triceps. Overhead shoulder press, then tricep dips. Shoulder pulls with a bar, then tricep kickbacks with a free weight. Side shoulder squeezes, then tricep rope pull downs.

How To Maximize Your Total Gym Workouts

How To Maximize Your Total Gym Workouts
When planning for your Total Gym workouts schedule, make sure to listen to your body, one could do, you could even manage to do workouts everyday but your body will need a break once in a while. If you have a tight schedule, just make sure that every time you get to work out, it is really intense.
When working out, push yourself to your last limits, take small breaks in between sets, this will be plenty of time for your body to recover.
 For best results, you could decide that once a month you do a Total Gym workout for two days consecutively, then rest for three days and you will see the outcome.
When you get to the gym, make sure you warm up first, walk around the room to get your muscles going, then start with basic pull ups, lay on your stomach with your neck above the bench and then with a reasonable weight perform the pull ups in slow repetitions. Do three sets of these.
Next do bicep curls, get into a seated position and turn over your hands so that you are in a curl position, make sure your shoulders are down and strengthen your wrist, lift the weights up to your shoulder in slow repetition motions, do at least three sets until you feel your muscle burn.
Next you should do the chest press, seat on the bench, grab the weights in such a way that your elbows are close to your chest, and lift the weights up to your chest without locking your elbows, make sure you do two to three sets of these and you are good.
Finally try the incline squat, this workout works most of the lower body muscles and is a good cardio supplement for the week, lie on the bench with your back put your feet on the optional bar and lower yourself so that you bend your knees to about 60 or 90 degrees. Doing these exercises will give you a great work out under an hour.
Circuit training is an efficient way to train multiple muscle groups in a short period of time. It works by performing a series of exercises that typically focus on different muscle groups. 
As you begin your circuit, you'll complete one exercise and then move onto the next exercise with little or no rest in between. By circuit training you'll gain both muscle strength and cardio endurance.

How to Begin a Pushup Workout Plan

How to Begin a Pushup Workout Plan
Are you searching for a new workout routine? Are you tired of hearing about the latest 'lose fat fast' fads or not entirely thrilled about starting a gym workout regimen? Maybe it is time to get back to basics. 
Workouts for armed forces, professional sports teams, weight trainers, and beyond often involve pushups. Pushups are an integral component of many regimens and it can become a part of yours as well in order to get you on your way to a fit lifestyle.
The correct position
Kneel down on the floor and place your hands slightly wider than shoulder-width apart. Place your shoulders directly above your hands and lift yourself (straightening your arms).
 Place your toes on the floor and straighten your legs so that your back is also straight. Lower your body down by bending the elbows and keeping the rest of your body straight. Go down in a controlled motion until your chest almost touches the floor and then lift yourself up in a controlled motion.
If you have never done chest exercises, then you can lessen the initial intensity by doing pushups from your knees rather than from your toes.
Pay attention to your body for progress
Muscles can quickly become acclimated to your workout program. It is important to maintain intensity when it seems as if your muscles are getting familiar with the workout schedule. 
For instance, you may begin by doing four sets of twenty-five pushups several times per week. After a couple of weeks, your muscles are not going to be challenged as much, warranting an increase in intensity. This may mean doing more than twenty five at a time or doing more than four sets at a time.
Basically, the best workout is going to always present a challenge; if your workout routine becomes easy to you, then it is time to switch things around.
 Maintaining the same gym workout or home workout will only help you maintain present muscle; you need to keep your muscles challenged in order to get stronger and build more muscle.