Monday, June 28, 2010

Advanced workout day 1

Today were going to do chest, shoulders, and triceps. were really going to work on hypertrophy this workout.

Start off with a warm-up of course 5-10 minutes then get a quick dynamic stretch in.

We'll start off with everyones favourite, bench press. Remember don't go all the way down and touch your chest, that just puts your joints in a difficult position out of the natural range of movement. First set we'll start off with 12 reps then 10, 8, 6.

Now lets go to incline freeweight press on the bench, or if your feeling up to it you can go on the exercise ball and lower your butt so that the desired angle is reached. 12, 10, 8, 6.

Go to the cables and set up to do flies (top to bottom). Were going to do a max repition exercise so start with a weight you will probably be able to do 6-12 reps, then do as many as you can and lower the weight to the lower plate, continue this pattern for 5 weight drops. Do two sets of this.

Now do the same thing but coming from bottom to top.

To start shoulders we'll go with lateral raises so pick a weight that you can do for 6-12, a lot of weight is not necessary in this exercise. 12, 10, 10, 8

Now front raises, same thing not a lot of weight needed. 12, 10, 10, 8

Shrugs 12, 10, 8, 6

Reverse flies, machine or dumbells. 12, 10, 8, 6

For triceps we'll start on the pulley with tricep extensions using the rope, 12, 10, 8, 6

Hands touching pushups, if needed go on your knees. Do as many as you can do every set for 3 sets.

Lying down on a bencs place the weight over your head and perform a tricep extension. 12, 10, 8, 6

Now that were done the in gym workout were going to do a little cardio, today i'll be playing squash but you decide what you want to do today. Just make sure after your done you do a cool down with a good static stretch after.

Thursday, June 17, 2010

Beginner Workout Day 1

This is day one of a daily workout for beginners, i will also put up an intermediate and an advanced workout, give them a try and see which one suits you. Today I am going to give you the first day of the beginner workout (others will follow).

When you get to the gym make sure you are in proper gym attire (proper shoes and clothes that do not restrict you).
Warm-up by either a slow jog or riding the stationary bike for 5 minutes or so, then do some dynamic stretching. By this I mean short stretches maybe 5 seconds during some sort of movement (eg, lunges), do this for about 5 minutes.

Lets do about a half hour of Cardiovascular activity, today since were starting slow lets go with a half hour jog on the treadmill at a fairly easy pace, something that you know you can handle for a half hour without exhausting yourself. After take a couple minutes of slower intensity to cool down (do not stop moving right after cardio activity).

Now lets go into the gym and do some strength training, since your just starting out were going to do endurance training with lighter weights and more repetitions. Today we will start the first of a two day split of our muscles. Today we will start with the chest, quadriceps, triceps, shoulders. We'll do 2 sets of each exercise and 2 exercises for each muscle group. Were going to start out with more machine exercises because you are just getting started.

-Machine bench press 12-18 reps
-Pectoral flies on the machine 12-18 reps
-Squats (hold small dumbbells if necessary) 20-30 reps
-Leg raise machine (quads) 12-18 reps
-Tricep extension (lying on bench with small weight overhead go to 90 degrees then extend) 12-18 reps
-Tricep extension on the pulley (straight bar) 12-18 reps
-Military press machine 12-18 reps
-Front dumbbell raise (use light weights) 12-18 reps

Now have a cool down, static stretching is a good way to do so. The best way is to stretch the desired muscle between 30-60 seconds for 1-3 sets. Ill let you choose your stretches today.

I hope you enjoy your first workout!

Monday, June 14, 2010

Getting Started In The Gym

If you are just beginning exercise you want to take it slow and gradually build up through progressive overload. You should judge your fitness levels before jumping into regular workouts and also check with your doctor to be sure you are able to begin exercise.

When you get to the gym always start with a 5-10 minute warm-up. This is extremely important ( will be described in further detail on further posts). After your warm-up you can decide if you want to do some strength training or some cardiorespritory fitness, which is some aerobic activity lasting anywhere from 20-60 minutes (the different types-fat burn, cardiovascular, anaerobic, aerobic- will all be discussed in later posts) . Or strength training, which if you are just starting should be light weight with more repetitions, you can choose to split your workouts in many ways but you should give each muscle a chance to recover between strength training.

When finishing up that training you can do come abdominal workouts or just jump right into the cool down, but remember don't do abs until the end of a workout because you need your core to be strong when training. Also don't do abs every day. When finished you should always end with a light cool down, either a light jog or bike, then finish off with stretching (static stretching is recommended). For best results stretch 30-60 seconds per stretch with 1-3 sets.

Stay tuned i will give a daily workout play shortly, to learn more about proper diet visit:

Facts You Need To Know About Diets
- This is a very important aspect of proper fitness.