Workout Exercise
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More Great Information on Workout Exercise:
Beginner Workout Routine and Nutrition Plan for Building Muscle and Losing Fat
Diet and exercise is a proven method ofgetting in shape. It's simple, as long are you know what to do andyou actually do it. The hard part is separating the wheat from thechaff and moving forward with something that will be effective. Ifyou can't do that you will waste time and effort, get demotivated,and quit. Nothing motivates like results. Results make it easier tostick to it and put forth the effort. Oh yes, you will need to putforth effort. I've been lifting weights for 16 yearsnow and can precisely modify my body to look the way I want it. Igot to that point through a lot of study and application of diet andexercise principles. I'm going to give you an excellent startingplan for getting started in at weightlifting. Bodybuilding akaweightlifting is popular because it definitely works to build muscle. I am not a doctor or healthprofessional. Talk to your doctor before starting an exercise plan. I'm assuming your goal is to have bigmuscles and low body-fat. This plan will allow that to happen. Somepeople worry that their muscles will get too big. Trust me, itdoesn't happen unless you make it happen; you won't wake up one dayand find out you accidentally look like a Mr. Olympia. Women aretypically afraid to lift weights for this very reason and they cheatthemselves out of the most effective way of getting strong and lean. Another worry is the loss of flexibility. If anything, you'll getmore flexible because of the muscle tension that goes along withlifting and stretching. Muscle elasticity determines flexibility; ithas nothing to do with tendons. Getting Started Everybody starts somewhere. Thebiggest, strongest guy at the gym may have started off as a 98-poundweakling. Hard work and consistent application of proper diet andexercise will get you results, so don't sweat it. Do sweat it in thegym though! Having a plan and the will to make a change gives you atremendous advantage, so you've made an awesome start just by readingthis far. You've got to make a commitment tochange and get better. It's more fun to go through life being fit,looking good, and full of energy, even if it takes some disciplineand work to pull it off. A solid exercise plan will includeweightlifting to build muscle and cardiovascular exercise to build uplung capacity. When you ask something of your body, you'll get it. You always have to listen to your body and trust your instincts. Ifyour body is telling you that you're injured or overworked, takenotice and rest. This does not mean you should not exert yourself. A real workout leaves you feeling like you've been worked out. You'll be breathing heavy, sweating, and your muscles will be pumpedup. Going through the motions will not get you results. Don't go tothe gym to check off 'go to the gym' on your to do list. Go there towork and push yourself. You should not be reading a magazine orconcentrating on a TV show while you're on the treadmill. You shouldbe too busy concentrating on pushing yourself to keep going a littleharder than you did the last time. The key word to use whenever youworkout is INTENSITY. Gaining muscle and improving yourfitness is based on a very simple, time-tested principle. You haveto push your body progressively harder, feed it good fuel, and rest. When you lift weights, the muscle breaks down a bit and the bodyrebuilds it to be a little bigger and stronger than it was before. It's kind of one step backwards, two steps forward, except the stepsare small (but they do add up over time). That's all there is toexercise. If you want it to keep getting bigger, you have toprogressively increase the work demanded of it. That's whyweightlifting is perfectly suited for growing your muscles. Withweights, you can systematically increase the number of times you liftthe weight and the amount of weight you lift. It's very important to note that themuscle can only get bigger and stronger if it's given a chance to doso. You need to eat right to give it the building materials, and youneed to rest to give it time to do the building. Never work the samemuscle two days in a row. Seventy-two hours is a good time torecover from a workout. For example, if you do legs on Monday, don'tdo them again until Thursday. Weights not only great for buildingmuscle, but they are very effective for losing fat. Fat cannot turninto muscle. When you lift weights you will lose fat and gainmuscle. Growing and maintaining muscle will burn lots of calories,and the body will get some of those calories from the fat you havestored all over your body. By the way, calories are just a unit ofenergy, so when I say calories, think energy. If two guys weigh thesame, the guy with the muscles has his muscles burning calories forhim around the clock, while the fat guy's fat is doing nothing(though he'll burn some calories lugging that baggage around). Somefat guys are strong because they are constantly carrying a heavyload, though typically they aren't so strong relative to theirbodyweight. It's better to weight 150 and benchpress 175 than it isto weigh 300 and bench 250! Use the mirror, not the scale tomeasure your progress. Gaining muscle and losing fat may cause yourweight to increase! This is not a bad thing. Muscle weighs morethan fat. It's easy enough to tell if you're gaining muscle andlosing fat, so don't overcomplicate it. You cannot spot reduce fat. In otherwords, you cannot choose where you lose fat. Anyone who saysotherwise is full of it. Your body will use fat up from wherever itpleases and there are some stubborn fat areas on the body. The fatcomes off in the reverse order it goes on; the first place it goes on(e.g. the love handles, are the last place it comes off). Doing abexercises will develop your ab muscles and burn some fat. They willnot concentrate the fat burning around your abs though. It's betterto spend time on other exercises. The real problem most people haveis their abs are covered in fat, so the muscles can't be seen. Theonly way to tackle this is through consistent healthy eating andexercise. Fat is your body's way of storingexcess energy on your body for later use. The body is designed tokeep the fat in case of emergency, i.e., a lack of food or intenseexercise. The body does not want to give it up easily. To accessthe fat, the body needs to be in a calorie deficit, i.e., more energyout than in. The right way to take advantage of this is to burnslightly more than you take in and keep your body well fed. Thiswill lead to gradual progress without muscle loss. If you try tostarve yourself, the body will think there's a food shortage and willdesperately try to hang on to its fat reserves. In fact, it willburn up your muscles and save your fat...the exact opposite of whatyou want! To keep you body happily burning fat, eat small, frequentmeals. That way, the body is always confident that there's more foodaround the corner, so there's no need to hang on to fat. Nutrition Exercise is the number one tool forgetting in shape. A healthy diet is number two. The reason for thisis that if you are exercise and feeding your body junkfood, it canstill make use of the nutrients and burn up excess energy. Junkfoodwon't make your life easy though, because it has little nutritionalvalue and lots of calories (because junkfood is typically high fat,which is high-calorie). It's really hard to out exercise a terriblediet. A good diet consists of natural,unprocessed foods. Apples, not apple pies. Carrots, not carrotcakes. Chicken breasts, not cold cuts. The more processed andpackaged the food is, the worse it is for you. The closer it is tothe way it was when taken from the farmer's field, the better. Themore good food you eat, the less junk you'll crave. Do not do calorie counting. Do readthe ingredients. If you're buying yogurt, the ingredients shouldread 'milk' and not 'milk, sugar, corn starch, artificial flavors'. If you want to eat fruit yogurt, add fruit to plain yogurt. Don'tbuy a premixed yogurt. You get the idea. Avoid refined sugar and corn starch. Such foods will spike your insulin and cause fat storage. Read up onthe glycemic index for more information. While I'm passing along tips, avoidaspartame and any artificial sweeteners. Research it. The portion size will vary depending onyour energy needs. Typically use 2 – 4 handfuls of food. Youshould not eat to get full. Eat to feel like you've had something toeat. You'll figure out what this means with practice. I can't tellyou exactly how much to eat. Your body is great at giving youfeedback though. If you are getting too fat, eat less. Tooskinny...eat more. That may sound glib but that's how it works. Small meals spread throughout the day will keep your energy levelsup, your fat burning, and your Muscle Building. If you feel full orlethargic after a meal, you ate too much. The key is balance. Youshouldn't ever feel hungry or full. As far as food composition goes, allfood is made of the macronutrients named carbohydrates, fat, andprotein. Without getting overly complicated, eat a balanced amount. You need all three macronutrients. This will also get you thevitamins, minerals, and fibre you need. Fibre is great for keepingyour digestive processes moving along. Meal examples: Breakfast: 1 orange (carbs) 1/3 cup of oats, 2/3 cup water, flaxseed, honey, cocoa or cinnamon, splash of skim milk (carbs) 2 lean turkey sausages (protein) multi-vitamin Snack: plain yogurt with a handful of berriesand hazelnuts (carbs and fat) handful of smoked salmon (protein andfat) Lunch: 1 skinless boneless chicken breast(protein) 1/2 cup of quinoa (carbs) handful of carrots (carbs) 3 figs (carbs) Workout shake (for energy): 1/2 can of pineapple juice 1/2 scoop of whey protein Post-workout snack (the sooner thebetter): 1 tuna steak (protein) Apple (carbs and fibre) Spinach (vitamins) Carrots (vitamins and fibre) Handful of nuts (fat and fibre) Piece of whole wheat bread (carbs andfibre) Supper: 1 steak (protein and fat) spinach, tomato, cucumbers, peppers(carbs, fibre, vitamins) 1 piece of bread (carbs) If you are eating pretty healthy everyday and exercising, it's not going to make any difference if yousnack once in a while. A good strategy is to setup a time once aweek where you eat what you want without sweating it. It is a goodpsychological reward and helps to refuel your body. Have a beer,slice or two of pizza, and a chocolate bar. Above I've cited what the food mainlyhas. Most foods have a combination of macronutrients but can beclassified as more heavy in some than others. Some people are anti-bread andanti-pasta. Use it in moderation and try to avoid the more highlyprocessed forms. For example, wholesome whole wheat bread with ashort ingredient list is better than highly-processed white breadwith tons of strange sounding compounds inside. Nutritional supplements are exactlythat...supplements. They do not work miracles. If you are low onprotein, drink protein shakes. Need help getting vitamins, eatvitamin pills. It's always better to get your 'building materials'from real food. Avoid the popular energy and protein bars. They arereally candy bars that are cleverly marketed to make you feel they'reOK to eat. Weightlifting Once you've got your diet squared away,you can make great progress at the gym. Simply put, lift like an(intense) animal, eat like a (healthy, moderate) king, and sleep likea baby. In the gym you're going to go in with aplan that consists of what exercises to do and how many sets of eachexercise. You do several sets of an exercise with short restsbetween sets, and then you move on to the next exercise. You are notat the gym to take it easy. Don't chat. Don't loaf. When you do a set, e.g. lifting theweight several times without a break, you should go to failure. Thismeans you go until you pretty much can't lift the weight one moretime. Then you rest. Your rest between sets should be just longenough so you feel you can go again. If you do 10 reps, wait 10seconds, and try again to find you can now only do 2 reps, you wenttoo soon. A rule of thumb is 1 to 2 minutes of rest between sets;minimize rest. You'll find that you will be getting weaker as youwork...this is good and means you are taxing your body. Just don'ttax it to the point of injury. The amount of reps and weight willvary. Generally, 6 to 10 reps until failure is good. Use a weightthat allows this many reps to failure. Don't lift with a weight youcould do 30 times; that's too light. Don't lift with a weight youcan barely do twice. Once you can manage 8 or 10 reps, it's time tomove the weight up. During a workout, your strength will drop, soadjust the weights to keep the rep range and effort consistent. Fewer reps with heavier weight will tend to cause the most bulkgrowth. More reps with lighter weight will tend to build enduranceand definition. Do not cheat yourself. This means donot use a heavier weight than you can lift properly. You'll looklike an idiot, you won't work the muscle properly, and you'llprobably injure yourself. You'll see guys moving the weight through½ of the full range of movement, or swinging & bending to movethe weight. The key to making a muscle work is to use proper form. If you are doing barbell curls and swinging to get the weight up, youare not working your biceps. If you use good form you'll quicklysurpass Mr. Quarter Chin-up and Mr. Bent-back Benchpress. You'llhave to read about proper form (how you move the weight) on your own. ExRx.net is a good website with lots of exercises and explanationsof proper form. I'd also recommend books by Stuart McRobert and ofcourse Arnold's Encyclopedia of Modern Bodybuilding (inspirational,fun, and info-packed...though not always realistic for non-Arnolds). Some exercises will really develop youoverall. Some are good for specialized development. Others arepretty much wastes of time. If you want to be insanely efficient andmake good progress, all you need to do are: bench presses, squats,dead-lifts, and chin-ups. These exercises use a lot of muscles andcan be pretty taxing, but they work. They also require good form. Exercises with multi-joint involvement can cause injury if you don'tpay attention to good form. Free weights can be more dangerous thanmachines but they are better overall because they force lots ofstabilizing muscles to work. These stabilizers are needed to keepthe weight under control. A machine controls the weight for you. Inthe real world, you will need to control whatever you are lifting onyour own, so free-weights are for real world strength. Beginner Weightlifting Routine You can either work opposing muscles orcomplementary muscles during a workout. Chest and back is anopposing muscle pair. Working chest doesn't tire your back. Chestand triceps are complementary pairs. Doing chest exercises will tireyour triceps. The trade-off is that working opposing pairs willallow a more concentrated workout on each part. Complementary pairswill tire your muscles faster and give an intense workout. You couldalso focus on only one muscle per workout for real attention to thatmuscle. That might be OK if you have a problem area like a smallchest. I prefer not to do it like that because time is short and Iwant to get the most bang for my buck. For the beginner workout we'll stick toopposing muscle pairs. You'll have to look up each exercise and howto perform it. There's lots of that kind of info out there. There are exercises you can do with abarbell or ones you do with a dumbbell. With a barbell, you cangenerally do more weight, which will stimulate growth. However, yourstronger side will dominate and your muscle symmetry can suffer. Dumbbells will allow you to work on your weak side. Always startwith your weak side and work until failure. Then do the same numberof reps on your strong side. That way, you will not be working yourstrong side more than your weak side. Mix up barbell and dumbbell50/50 for balanced results. Take 1 minute of rest between sets. Doas much as you can. Dial back the number of exercises and sets ifyou have to. It's OK to do 3 exercises per part and 3 exercises perset. It's OK to start as slow as you need to. Keep in mind to usethe right weight to preserve good form and rep count (6 – 12, asper your preference). The idea here is to give you astructure. IT MAY BE TOO MUCH for an absolute beginner. Noproblem...you're able to modify it to meet your needs. Cut out someexercises and/or do fewer sets. Swap in similar exercises or changethe volume to suit your needs and ability. As long as you feel likeyou've exerted yourself, you've had a good workout. Feel free to gofor walks, jogs, sprints, and swims as you like (to build overallfitness and burn additional fat). Monday – Chest and Back: Jog or bike for 15 minutes to warm up Do light stretches and body movements(not getting into that here) Flat benchpress, 4 sets Lat pull downs (chin-ups if you can), 4sets Dips (assisted or weighted), 4 sets Seated rows, 4 sets Incline dumbbell press, 4 sets Deadlifts, 4 sets Flat bench chest flies, 4 sets Shrugs, 4 sets Stretch & go home for a postworkout meal Tuesday – Rest and go for a walk (1hour) Wednesday - Legs Light jog or bike to warm up Squats, 4 sets Calf raises, 4 sets Leg Press, 4 sets Quad extensions, 4 sets Hamstring curls, 4 sets Stretch & go home for a postworkout meal Thursday – Rest and go for a walk (1hour) Friday – Arms and shoulders Shoulder/military barbell press, 4 sets Barbell bicep curls, 4 sets Overhead tricep extension, 4 sets Lateral shoulder raises, 4 sets Dumbbell bicep curls, 4 sets Skull crushers or French curls, 4 sets Front shoulder raises, 4 sets Preach curls, 4 sets Close-grip bench press, 4 sets Read shoulder raises, 4 sets Saturday – walk, jog, swim, play asport Sunday – mainly rest but feel free todo some light exercise and mentally prepare for the week ahead Tips Workout everywhere, not just at thegym. Walk instead of drive. Take the stairs instead of theelevator, etc. Do a few push-ups in your downtime. It adds up. Do listen to music. It can rile youup. Bring your own. Gyms play terrible music. Insanely heavymetal is recommended. Don't blow out your eardrums. Do not stand right in front of theweight rack when exercising. Other people need to access theweights. Allow others to work-in (share theequipment). Do not scream or grunt excessively. Don't slam the weights down. You'lldamage them and it's plain annoying. Do not chit chat; you'll destroy yourmomentum. Do not talk to people while they areactively lifting the weight; they can't talk back. Shift the start day of the cyclearound. The gym gets pretty empty from Thursday to Sunday. Cardiovascular Exercise Cardio is important from an overallfitness point-of-view. You don't want to be huffing and puffing allthe time. It will help make you more energetic for your weightworkouts. Jogging and sprinting are great to strip off fat. If youoverdo it your body will also turn to muscle for fuel. If you jog, try to go for 30 minutes to1 hour to get fat burning and tax your body. Obviously a 1 minutejog isn't going to do a lot. Walk if you prefer; just be active. Sprinting like someone is trying tokill you is more effective for stripping off stubborn fat. Youshould be panting hard if you did this correctly. Sprint, bend overpanting, and sprint again. Look up HIIT for more info(high-intensity interval training). Some folks claim a morning run on anear-empty stomach is better for fat burning because your body needsto go to stored fat for energy. It makes sense. It's also can be amiserable way to start your day. If you make your exercising miserable,you aren't going to stick with it. I hope you've really enjoyed myarticle! I'm eager to hear any suggestions or questions you may haveand I'll address them as best I can. Please check out my websitesfor cool gear that will help you get into the right frame of mind forsuccess. You are free to pass this articlearound and put it on your website as long as you leave it intact andunmodified. Best of luck!!! Murchada http://www.duncroftmasterworks.com – cool pendants honoring great warrior cultures http://www.murchadaoutfitters.com – unique t-shirts for men featuring Viking, Celtic, Spartan, Roman,leadership, nations, and other cool things Good exercise books are Arnold'sEncyclopedia and books by Stuart McRobert. Check out exrx.net for more informationon what exercises are out there and how to do them.