Sample Workout Routine

Monday: Chest/Biceps

4 sets of Incline Dumbbell Press, 8-10 reps

3 sets of Bench Press, 8-10 reps

3 sets of Incline Flies, 8-10 reps

3 sets of Chest Dips until failure

3 sets of Barbell Curls, 8-10 reps

3 sets of Preacher Curls, 8-10 reps, then drop the weight to half, and push out another 8

Tuesday: Legs/Calves

4 sets of Squats 8-10 reps

3 sets of Lunges 8-10 reps

3 sets of Leg Press 8-10 reps

3 sets of Leg Extensions till failure

3 sets of Leg Curls 8-10 reps

            Calves are self explanatory, just use some of the machines till failure, a lot of reps, feel             the burn.

Wednesday: Back

3 sets of Lat Pulldowns 8-10 reps

4 sets of Deadlifts 8-10 reps

3 sets of Bent Over Rows 8-10 reps

3 sets of Dumbell Rows 8-10 reps

3 sets of Hyperextensions 8-10 reps

Thursday: Shoulders/Triceps

4 sets of Shoulder Press, alternate with Barbell & Dumbell every week 8-10 reps

3 sets of Upright Rows supersetted with Lateral Raises 8-10 reps

3 sets of front raises 8-10 reps

3 sets of Lying Rear Delt Raises 8-10 reps

3 sets of Close-Grip Bench Press 8-10 reps

4 sets of Pulldowns 8-10 reps

3 sets of Skullcrushers 8-10 reps

Friday: Day off

Saturday: Full Body

3 sets of Deadlifts 8-10 reps

3 sets of Squats 8-10 reps

3 sets of Clean and Jerk 8-10 reps

3 sets of Weighted Pull ups 8-10 reps

Sunday: Day off

Tip: On days off make sure you try to relax and allow your muscles to recover. Eventhough you are on the endeavour for a better body it is important that you have a life outside of gym to ensure that you are still enjoying life. 

Published by Kevin

References:

Image: http://www.prodality.com/wp-content/uploads/2013/03/Workout.jpg

Workout plan from Zyzz Bible

Recovery

There are two portions to recovery. There is recovery during sets, and recovery after training. In between sets, you should be spending between one minute and two minutes to recover. Any longer and you’re training for strength what we are trying to achieve is maintaining bloodflow to the muscle, and keeping our pump. By pushing to this intensity, you will notice your strength dropping set after set, but ultimately you will be achieving more and more stimulation to the muscle. 

Recovery outside of the gym is incredibly important also. You need to be sleeping a minimum of 8 hours a night, and aiming for at least 10. You dont grow in the gym,you grow while you’re sleeping. You also need to give your muscles on average an entire week to recover from a workout, but you’ll see later on how this is managed by having a good workout cycle. A lack of recovery leads to improper healing, and eventually to overtraining. This is crucial in injury prevention as an injury will hinder your fitness goals and it is important to avoid high-risk situations. 

In the Youtube clip below, Elliott Hulse addresses the issue of recovery from muscle soreness:

              

Published by Kevin

References: 

Image 1: http://myitforum.com/myitforumwp/wp-content/uploads/2013/04/recovery.png

Video: https://www.youtube.com/watch?v=wG8k3NB_K20

How To Correctly Lift Weights

It is important to learn how to perform exercises correctly to avoid injury to yourself. It may be hard to learn new movements but practice and starting ‘light’ will assist in your body getting used to the strenuous movements. You lift weights to break down muscle. That might sound extreme, but that’s exactly what you are doing. You’re doing it on a perfect scale however, where the damage can be repaired between workouts, and your body can develop new muscle in preparation to better cope with future exercise. It is important to ask for assistant from a professional trainer or seek information via your own research before attempting to conduct a foreign exercise.

What most people don’t realise however is that lifting for strength is different than lifting to grow muscle. While lifting big weights will ultimately lead to an increase in muscle mass, it won’t do so as good as lifting specially or bodybuilding. To improve strength, your rep range is generally 4-6 reps, this tells your body that it needs to get stronger. To improve muscle mass however, we need a rep range of 8-12 reps. this causes microscopic tears in the muscle, which when repaired will have new muscle built in these tiny little gaps. You do however need to get your strength level to a certain level before you will be achieving the body of your dreams. To help in increasing the strength and speed up the process, you can try increasing the weight so you can only do 4-6 reps rather then 8-12 reps of a lighter weight. This will help you in getting your weights up to a respect-able level, whilst achieving maximum muscle gains.

Watch the video and later check out the Youtube channel below for instructional videos on common gym exercises:

                    

Published by Kevin

References:
Image: http://lerablog.org/wp-content/uploads/2014/04/weight-lifting.jpg

Video: https://www.youtube.com/watch?v=DIixHfYA5bc
Channel: https://www.youtube.com/channel/UCO-spH9YT-8UuP1aOukL28Q

Good Fitness Depends on YOUR Diet

The most important part of your progress to achieving an athletic physique is your diet. A healthy diet will not only boost your physical attributes but it will also help cleanse and improve your internal organ functionality.  A balanced diet consists of mostly fresh fruits and vegetables, lean meats and whole grains. 

It is important to understand the concept of calories when creating your diet. Calories are the measurement of the amount of energy stored in the food you’re eating. Your body will use these calories for exercise, breathing, thinking and pretty much everything else. If you are in a calorie surplus your body will store the extra energy as fat, if you are in a calorie deficit your body will draw upon your fat to uphold your energy levels, if you are at a calorie maintenance; the minimum amount of calories your body needs to function normally, then your body should be stable in weight gain or loss. Average calories for men are 2200 and for women are 1800 daily.

Ultimately, for weight loss you should be in a calorie deficit and for weight gain you should be in a calorie surplus. However, you can consume more food if you burn more in your workouts. For example, if you are in a calorie deficit of about 2000 calories and you do a morning sprint session in addition to your normal workout routine then chances are you are burning more then what you are eating therefore you can have around 3000 calories to make sure you don’t damage your body and you will still lose weight. 

Below is a sample meal plan which would promote a healthier nutritional intake:

In the video clip below, celebrity Furious Pete talks about nutrition and a healthier diet to promote a healthier YOU:

          


Published by Kevin 


References:

Image 1: http://www.elcivics.com/lifeskills/images/healthy-foods.jpg

Image 2; sample diet: http://lunar.thegamez.net/lactosenew/meal-plans-for-weight-loss/meal-plans-the-meal-plans-and-block-chart-below-have-been-our-most-763x599.jpg

Furuios Pete Video: https://www.youtube.com/watch?v=6bKbFb9Z5oc

Supplements that Boost YOUR Performance and Recovery

Supplements are literally what they mean, they are to supplement your progress, and inherently you shouldn’t rely on them but use them to boost your progress. Scientific studies have shown supplements coupled with their placebo effect can increase muscle performance and recovery far more substantially then without using them. However, with anything you put into your body moderation is the key to avoid side effects from arising.

Most supplements can be purchased at your local supplement shop. Common supplements include:

·         BCAA - for recovery and intra workout.

·         Protein shake - for after you train to speed up recovery

·         Pre workout - in case you have a hard day at work 

What do the supplements I have mention above really do?

BCAA- these are amino acids which are essentially the building block of all muscle cells and tissues. When you work out you are fundamentally breaking down the muscles fibres and tearing muscle tissue. At this stage your muscles need nutrients to build and recover the worked muscles by taking BCAA’s you are insuring that your muscles are replenished to the best and getting in all the required supplements.

Protein shake- this is ultimately like having a meal replacement. The issue in our busy contemporary lifestyle is sometimes it is hard getting in the required foods to help our bodies grow and replenish. Therefore by taking a protein shake you are ultimately supplementing your body with artificial foods to meet the demands

Pre workout- on days when you’re feeling fatigued a pre workout will kick your body with a barrage of supplements to boost your energy and focus. 

In the youtube clip below. Popular youtube fitness enthusiast Nick Wright talks about sports supplements.

Published by Kevin

References:

image: http://rebel-performance.com/wp-content/uploads/2014/10/sports-supplements.jpg

video: https://www.youtube.com/watch?v=Mc5rv_EWK_8

Do You Have to Lift Heavy?

The universal question everyone asks is do you have to lift heavy to get big? The answer to this question is NO. While lifting heavy weight does have a correlation with size and strength lifting heavy weight doesn’t necessary give you that perfectly chiselled body. Lifting heavy weight will surely result in strength gains but not always an increase in muscle mass. Hypertrophy training which is more reps higher volume and tension on the muscle, will give you better muscle definition then heavy lifting. The optimum training is a mix of heavy lifting and hypertrophy. This will result in muscle and strength gains giving you an athletic strong physique. 

More reps, higher volume, quicker sets and cardio will make you shed away body fat and make your muscles pop out whereas heavy weight lower reps, less volume and slower sets will make you look ‘fuller’ and give you strength gains. To give advice you should be trying to lift 60-80% of your bodyweight. However, this isn’t a definitive.

Lifting heavy is any ego thing. So push yourself to your limits and don’t be intimated when someone shows off how heavy they lift.

In the video below: Youtube fitness celebrity Rich Piana addresses heavy weight vs hypertrophy(high reps) training

Published by Kevin

References:

Image from: https://www.t-nation.com/system/publishing/articles/10000451/original/Heavy-Deadlift-101.jpg?1424106645

video from: https://www.youtube.com/watch?v=GjhWXI7ze90

Best Time to Workout?

It may be difficult in our busy lives to fit in a workout during the optimal times. But as a generic principle before your workout you should always be hydrated and had a meal or snack an hour or two before you begin. This is to ensure that your body is nutritionally prepared to pull you through your workout. But does the time you train influence your results?

Professor Hespel from the Catholic University Leuven in Belgium has conducted an research experiment which compared fat burning and muscle gain when working out in the morning fasted or during the day with meals. His investigation proved that working out in the morning fasted provided individual’s with better fat burning and muscle results than those training during the day. He based his analysis of the findings on the fasted morning workouts boosting your metabolism and releasing more growth hormone.

Thus, early morning workouts are more effective in progressing your fitness goals efficiently. But no stress. If you can't wake up in the morning or find it difficult with your life schedule then as long as you work hard you'll still get results from training during the nights... it may just take alittle more time then if you were training fasted in the morning.

In the youtube video below: popular fitness celebrity Rob Riches explains fasted morning cardio in burning bodyfat.

Published by Kevin

Reference:
video: https://www.youtube.com/watch?v=daoulQLmZkM