All guys and girls want to look good
on the beach with big arms and chests, along with a set of six pack
abs.
Many also think that only professional bodybuilders can get bodies
like this. However, all that is required to achieve your goal is some
hard work and the right
workout routine.StepsDo some aerobics for five to ten minutes (cycling, walking, treadmill, etc.) to get the blood flowing.Follow
the workout below. With each exercise, pick a weight that you can do
for the number of reps indicated before you fail to do another
repetition of the movement. Do the workout 2-3 times a week with at
least one or two days rest between each workout.Warm Up sets (perform each exercise first with light weights first to ensure you don''t injure yourself)Pushups: 3 Sets of 25 (if too hard, try on knees)Bench Press: 3 Sets of 10 repsLeg Extension: 4 Sets of 8 repsMilitary (Overhead) Press: 3 Sets of 10 repsBarbell Rows: 4 Sets of 10 RepsBiceps Curls: 3 Sets of 10 RepsCrunches: 4 Sets of 20Do
this workout as a starter, for about two to three weeks. Once you are
used to working out, you can begin doing split body exercise days or
concentrating on particular body parts per work out.Work particular
muscle groups on particular days. For example, you can do chest and
biceps one day, back and triceps another, then have a shoulder and abs
day, followed by a leg day.Each individual day will consist of at
least three different
exercises per muscle group. Each exercise will be
three to four sets of 8-10 reps per set. These exercises should be
basic exercises. You do not need exotic exercises, e.g. dumbbell
presses on exercise ball. Simple bench press, arm curls, tri
extensions, pull ups, pull downs, leg press, squat, etc. will do. Keep
it simple stupid works very well!You can do each body part any day
you want during the week, e.g. Mon, Wed, Fri, Sun, with rest days, or
do them consecutively Mon-Thurs. Whatever you desire, just do each
split body routine once per week. A good, intense workout should take
no more than 45 minutes to 1 hour or so, depending on the socializing
you are doing at the gym.Eat a balanced diet. It is what you do
with your body the other twenty two hours of your day that will matter
a great deal. Break your meals into six separate, evenly spaced meals
during your waking hours.Take your target body weight, multiply by
2 and eat that many grams of protein per day. Do the same with
carbohydrate intake. Calculate these numbers, divide by six, eat that
much of each every meal. Combine with a veggie and plenty of water.
Track them religiously. You must avoid fats, alcohol and junk. They are
the culprits to flab and fat, along with too many carbs.You must
have enough of an intake of carbs to fuel your workouts and muscle
growth, so eat good carbs. Potatoes, rice, whole grains, bananas are
good sources of carbs. Chicken, lean beef, eggs, protein supplements
are good sources of protein. Don''t forget green veggies and
multivitamins. Being very disciplined with food will be the biggest
struggle of looking good, but it is key to getting the most of your
efforts in the gym.You don''t need a lot of equipment, even dumbbells on their own are great to start with.Make
sure you have a program to follow that suits your needs and gives you
sufficient instructions on how to perform your exercises.When
performing your exercises keep your knees slightly bent, your back
straight, chest out and your tummy firm, even when you are performing
seated exercises you need to make sure you have good posture.Don''t
swing your weights about. If you are finding that you are swinging your
body around to lift your weights then you should lower the weights
until you are ready to advance.Perform your exercises correctly.
If, as I mentioned above, you have to swing your body - or your weights
- around then you are probably more likely to be giving your lower back
a crappy workout rather than the body part youyou were
training. Don''t waste precious training time by not using good form
while training.Always keep a water bottle near by so have easy access to fluids while training. This will keep you from dehydrating.Make
sure you perform a warm up before training and then cool down after
wards. While your muscles are still warm, after your cool down, perform
your stretches.Sleep! You need to have sufficient sleep to ensure
your body has time to repair itself and recover from your day''s
training and general activities.Organize your eating plan ahead of
time so that you can have your meals on hand. This will help prevent
you from consuming junk as well as keeping up with regular meal times.Protein.
You will need sufficient protein intake in your diet to help supplement
your muscle development. Protein shakes are fantastic for this if
you''re finding it difficult to include sources such as chicken, fish,
meat (all are to be lean, skin or fat cut off) low fat yogurt, low fat
cottage cheese, egg whites etc..Read More