Whether you’ve recently decided to start working out or you’re simply recommencing your old regime, you will need to have a system in place to succeed. Luckily we have compiled an advanced guide below to help you become fit and perfect your physique.
The main reason why most people give up on their fitness regime is because it may take longer than they’re willing to wait. Chances are you’ve come across several fitness magazines telling you that it will take at least two months for you to achieve your fitness goal.
However, we’re happy to tell you that, it’s not always true. With the right guide, it’s possible for you to see results in one month. Of course you won’t become a pro but it’s enough time for you to overcome the hurdles that usually prevent people from getting to their goals.
The bad news is the demanding nature of the training but the good news is that you are less likely to suffer from an injury or burnout. Another good thing is that it allows you to adjust to the intensity of each exercise gradually.
In just one month your muscle strength will improve and you can smoothly transition to the next step. In other words it will have you feeling and looking better than you did before. How can you say no to that?
The program is perfect for beginners as well as those of you who had given up on your previous workout regime and would like to start training again. It does not matter how long ago your last workout was. 4 weeks or 4 years, you can expect the same results. So without further ado, let’s move on.
You will kick things off with a split training routine. This way you can carefully monitor the development of your physique since all main body parts are trained. You’ll workout three days for the first week, completing one exercise for each major body part when you train.
It doesn’t matter what days of the week you choose, the good thing is that it’s very accommodating to people who can’t work out more than three times per week. Resting is very important to the success of the program. Overexerting yourself will not allow your body parts to recover and may result in an injury.
Here is an idea of what your training schedule might look like:
For the first week you will only complete basic exercises that incorporate advanced lifters that you can easily adapt to. A common error when people decide to start working out is that they begin using machines rather than learning simple moves.
In week one the program combines a few weight training exercises to pave the way for a smooth transition into more difficult moves. These free-weight exercises also promote muscular strength and endurance.
The stronger your muscles get the easier it will get for you. Always ensure that you understand the exercises before take them on.
You will perform three sets of each exercise for every session. At the end of the week you would then have completed nine sets for all major body parts – a great way to start off. For muscle development you will do a minimum of 8 reps for each set, a technique used by many professional bodybuilders.
When you get to week two, you will be doing 8 reps for your first set and switch to 10 reps for your third set. You may have heard your last trainer refer to this as “reverse pyramid,” taking in account that it does from higher to lower much like a pyramid does – you will reduce the weight per set as the reps per higher. For instance, you can use weights of 140lbs on your lat pulldowns of 8 reps but use 130lb weights when you get to 10 reps.
When you get to the second week your entire body would have already been trained and prepared for the next step. Here you will be adding one more day to your training schedule for a total of four days. You will be training major upper and lower body parts on different days while still leaving enough time to rest.
Below if a brief idea of what your schedule will look like when you get to week two:
You will continue to do a lot of the exercises you did during week one when you get to week two, adding an extra move per body part for each session. It allows you to train all your muscles from varied angles except your abs.
For example, you will do two chest exercises, a dumbbell flyer that targets your shoulder joints and pectoral muscles and a dumbbell bench press that targets several joints in both the shoulder and elbow. Each dumbbell bench press will target your deltoids and triceps unlike the dumbbell flyer.
To ensure that you do not overexert yourself you will also use a “reverse pyramid” scheme but instead of the previous maximum 10 reps you will do 15 reps when you get to the third set for each exercise. 15 reps might seem like a big jump to you but it will enhance your muscles’ strength and endurance making it easier for you to complete week two.
Okay! You’re almost there so let’s kick things up a notch. This time you’ll be in the gym six days for the week. You will target major body parts such as shoulders, triceps, and the chest. For the first day of training you will target your chest, shoulder and triceps (pushing body parts), on the second day your abs, biceps and back (pulling body parts), and on the third day your hamstrings, calves and quads. All body parts, pulling, pushing, and lower, will be trained twice a week.
A new exercise is added per body part for each session for further muscle development. You will complete four sets for your quads, hamstrings, back and shoulder and three sets for the smaller parts like the triceps, biceps, calves and abs.
At the end you will have a total of 16 sets for the larger body parts and 12 set for the smaller parts with a maximum of 15 reps.
Congrats you’ve made it to the fourth week! Here you will complete a four day spilt training that targets all major body parts with the exception of your abs and calves which will only be exercised two times. Many pro builders prefer to do four-day splits because they train only a handful of body parts every session but this allows you to train more intensively.
The body parts that are trained tend to develop more efficiently because they are given full attention. Your shoulders, abs and caves are trained several times during the week. The focus is on increasing the intensity of the workout so that there are no new exercises but more sets are added to each exercise.
You can add a maximum of five sets for each body part to ensure that your muscles are enhanced for optimal strength and pick up from the previous weeks.
Once you’ve gotten through the first month you can move on to the next stage.
There are many diets out there that claim to make you lose weight, but many don’t deliver. One that’s going to be looked at today is the Paleo Diet. Can this make you shed those pounds, or is it just another fad diet that’s going to be history in a few years?
This diet is known as the Caveman Diet as well. It’s short for Paleolithic, which is the era of the caveman. The diet makes you eat like a caveman, making you eat foods that only they would eat. Back in the days when people hunted and gathered food, eating only as much as they could to live.
In other words, this diet makes you go back to the all-natural diet the cavemen had many years ago, just like nature intended. But can it help you lose weight?
While it’s not going to instantly make you lose weight, it can improve your health. It is more biased towards proteins and fat, and you need to eat many vegetables if you want to have your daily intake of carbs, so it’s not something you’d like to try if you have to eat a balanced diet.
However, you can lose weight if you take time to try it out. It can reboot your metabolism, improve your digestion, and detox your body.
If you are careful with the way you eat, the Paleo Diet CAN help you to lose weight. The diet will reset your metabolism, clean all of the chemicals and toxins from your body, and improve your digestion. It will take time, but it will help to cleanse your body.
There are other diets out there that do it better, so if you’re going to lose weight, you might want to try those first. If you do want to lose weight with the paleo diet, use a few of these tips below.
The Paleo Diet can help out a lot with your weight loss if you count calories and keep your nutrients balanced. You’ll have to exercise more and have to deal with digestive issues, but in the end, it helps you to lose weight if you know what you’re doing.
Try it out if you want to, or look for other ways to diet if this sounds too harsh.
On a worldwide scale, weight loss is a timeless goal. Every year fitness fads and dieting trends pop up, make their rounds, and then fade from mainstream popularity as others pop up to take their place – and the cycle continues. However, there are some weight loss systems that stand the test of time; remaining effective as fads and trends come and go. Elliptical trainers are a perfect example of a weight loss system that has stood the test of time – let’s find out why.
Calories are burnt whenever you exercise, this is common knowledge. However, what you may not know is that calories are not all burned at the same rate. Whenever you exercise the either burn calories from fat or carbohydrates to generate energy.
If your body needs to generate this energy fast (e.g. when you’re sprinting) then it is far more likely that it will make use of carbohydrate calories. However, whenever you perform sustained balanced exercise, your body utilizes its oxidative energy system, which will make use of fat calories instead. This is why elliptical machines are amazing, they make the most of this oxidative energy system, which means that they are excellent fat burners.
Nowadays, virtually all elliptical trainers are being made with the distinct ability to adjust both the incline and stride levels. What this means is that you can essentially alter these key workout factors on the fly without interrupting your routine. A combination of a steady speed and a gradually increasing incline is possible the best way to efficiently burn fat. This technique plays upon the aforementioned oxidative energy system – which means that you are more likely to burn off the fat and not the carbs.
This is one of the big benefits of elliptical trainers. Unlike treadmills and other similar devices, elliptical trainers have movable handlebars that are not only present to help you maintain your posture, they are also there to give you a great upper body workout. What this means is that your muscle activation levels are greatly increased and therefore you end up burning far more fat. There are also elliptical trainers that have rotating, egg-shaped handlebars that can give you are more powerful workout because they have the ability to better focus on your abdominal muscles.
Studies have shown that, compared to other common cardio machines (treadmills, exercise bicycles, etc.), elliptical trainers have a lower perceived rate of exertion. What this means is that comparatively, you won’t actually fell as if you are exercising as hard and therefore you should be able to exercise for longer.
Putting aside all of the primary technological enhancements (such as the ability to control incline and stride), there are still many other technological enhancements being made to modern elliptical trainers. Interactive exercise apps, for example the myLiveLight, are becoming the norm for elliptical trainers.
This type of app can communicate with smart devices via Bluetooth, giving you the ability to set custom workout user profiles or generate preferences based on your goals, weight, or other factors. Modern elliptical machines also give you the ability to play your workout music via built in apps, Bluetooth, and/or docking mechanisms.
This is a huge benefit for individuals who either have joint related problems or are in physical therapy (recovering from accidents, etc.). When utilized properly, an elliptical trainer won’t place any stress or strain on your knees, spine, or hips. They are also a great workout option for individuals who are overweight because they usually suffer from joint problems as well. High end models have been known to be able to support individuals who are over 400 pounds.
Lastly, modern elliptical trainers now have a great deal of resourceful features that are designed to make losing weight easier. Not only can you fully customize your workout, you can also set the total amount of calories that you want to burn. You can also compensate for recovery and endurance; which complements the aforementioned ability to regulate incline levels, speed, and stride length.
Hopefully this answers any and all elliptical trainer related questions that you may have had. Not only is the elliptical trainer a great way to get a cardio workout, it is also easy and fun to use as well; quite possibly the best way to stay fit and healthy.
There is a lot more to weight loss that skipping meals, missing out on your favorite food, and counting calories. Unfortunately, those who go on a diet are often unaware of that, and they often go back to their old eating habits pretty soon.
In order to change your eating habits forever, you need to choose an approach which will not only help you slim down, but keep you full, so you don’t raid your fridge in a moment of weakness.
Your biggest allies in this battle are lean proteins. Lean proteins will keep your appetite in check, kickstart your metabolism, and won’t cram you full of useless, empty calories which only add to your weight. Here is a short list of all the best lean protein food sources.
Although it’s no secret that eggs are an excellent source of protein, they can also help you lose weight. But, we would advise you to avoid egg yolks if you are looking to slim down, since they contain some fat. Instead, try egg whites, either as part of a meal, or a separate one.
Making your favorite omelet is possible with only egg whites, as well, and you can put them in your favorite protein shake, too. They contain no carbs or cholesterol and have very few calories, only 40 per half a cup.
Although not exactly a staple of dinner tables, spirulina is one of the best sources of protein you can eat if you are looking to lose weight. Just to illustrate, just one teaspoon of spirulina seaweed contains 4 grams of protein. Just a few spoons with each meal will satisfy your protein needs for the day. Apart from keeping you full, spirulina is also great for jumpstarting your metabolism and ridding your body of toxins. This will only speed up weight loss, since an organism that is free of toxins will function more efficiently.
Turkey breast is another healthy source of lean protein, as long as it is roasted. It is far healthier when prepared that way than your run-of-the-mill deli turkey, which is full sugars and additives. Turkey breast contains very little fat and sodium, but is rich in tryptophan, which helps your body to grow lean muscle mass and to cope better with stress, which can both slow down your metabolism, and make you eat more.
When we are talking about foods that are rich in protein, and low on calories, we have to mention white fish. One of its advantaged is that is can be prepared in several different ways, while still keeping its nutritional value and great taste. You can bake it, roast it, broil it or grill it. Some of the fish that fit this classification are: cod, haddock, tuna, tilapia, swai, trout and halibut. Also, wild salmon is a great source of protein, but you should eat it in moderation, because it contains plenty of fat.
Whey protein isolate is available on the market in powdered form, and is one of the best ways to build lean muscle mass. When buying it, always choose a type which doesn’t contain any milk fat or sugars.
Instead, go for ones that use stevia as replacement for sugar. Did we mention that whey protein isolate has zero carbs and no fat? If you are an athlete, this would be the perfect source of protein for your body.
One of the key factors of weight loss is the sufficient intake of antioxidants. One of the best foods that is both delicious and rich in antioxidants is yogurt.
Yogurt has been proven to be a healthy source of antioxidants, which are an important component of weight loss. Yogurt, as is the case with all dairy products, is rich in calcium and magnesium, but also potassium, which helps your digestion and reduces bloating.
It is also full of protein and B12, which is great if you want to kick our metabolism into high gear. Go with a non-fat kind if you are looking to lose weight.
There you go. 6 healthy foods that should help you stay full, lose weight and build muscle. Most importantly, you won’t fall off the wagon, so to speak, and return to your old eating habits.