I know its long but just read it. If your looking to get into shape. This will do it SO much faster than the traditional way...... 3 rules... Nutrition is #1 (always will be!) , #2 working out and #3 BE PATIENT! Results will happen. Not overnight! You bodys muscles use nutrition (amino acids, etc.) when they are under stress and broke down from exercise. You need to fuel your body to perform these activities. This is where pre-workout meals come in, by fueling your body before you workout, you are putting nutrition (amino acids, etc.) into your body (specifically into your blood) tricking it into thinking you have already worked-out. Thus saving your stored nutrition that is already in the muscles. Now, while your working-out your tearing down the muscles, so instead of tapping into the stored nutrition (in the muscle) to fuel your muscles, it pulls in all the new nutrition you ate before to fuel them. This is why pre workout is A MUST!! Now post-workout. Just as you fueled your body for your workout, your going to fuel your muscles during the rebuilding process (post workout). This is going to build bigger stronger muscles. Building new muscles takes fat to do, most important it takes STORED fat to rebuild! If you have no fat to spare, your not going to build muscle as fast. Simple as that! This is why skinny people have a harder time bulking up.... If you do have it, then properly fueling your body will burn stored fat 10 times faster! Easy as this, 30-40 GOOD grams of protein and carbs before and after a workout will be enough to do so for any man or woman who exercises 60min/day. If your going for huge bodybuilder size then obviously higher numbers are needed the longer your in the gym. Now gym time. I cant emphasize enough, you need to change things up EVERYDAY! Muscle confusion is key to this all! Now this is just an example: 1 day of incline bench w/dumbbells 80lbs 15 times 70lbs 15 times 60lbs 15times 50lbs 15times Then back up 50lbs 10times 60lbs 10times 70lbs 10times 80lbs 10times Do with 30-45 second break in between sets. Dont worry about the weight (I posted) what you are shooting for are the reps, if you cant do 10-15 reps of it then its to heavy! Then go to arm dumbbell curls, same reps as above 40lb 10times 35lb 30 25 20 Then back up Then go to shoulders and so on.... When Im done with free weights I go to the machine workouts, go thru them all/or as many as you can per day! Your workout weight will most likely be a lot less as you move on... What your trying to do is just pure strength training, not power lifting. Keep going for 10-15reps every time. On day 2 go to decline bench or flat bench for your bench workout. Same with cable butterfly machine, move the angle of the arms on the machine. Your looking to change things up a little/muscle confusion. Do this for 30 days to build up your strength. If you go in and try to do to much heavy, your going to sore as HELL! And most-likely quit. After the 30 days pick one day a week and cut your weight in half. Now your going to just do as many reps as you can per set. After 2 weeks goes by of light start introducing ONE heavy day and go as heavy as you can for 5reps each time/machine. (Just a helpful note, maxing out for a 1 time rep is great if your going for Olympic status, but its also a good way to get hurt. If your hurt, you arent going to be doing anything.... And most likely putting ON unwanted weight!) If you cant lift it 5reps, clean and smooth w/no jerking, then its to heavy! So more less Mon. Wed. Fri. 10-15rep days Tuesday or Thursday, pick one for heavy & one for light (I also throw in a Saturday class called body pump, them girls kick my ASS! Its 1hr of strength training class) This is literally what I do in the gym EVERYDAY! SWEAT! SWEAT! SWEAT!!! These workouts are clinically proven to burn 10 times the stored fat than just running on a treadmill or other just cardio machines. You can basically get the EXACT same results from going to Priority CrossFit, Adam Parton Mandy Schulte Parton Josh Helm This is why these athletes look the way they do! Im not going to knock their competition, but you dont see the results from the other places like you will from them. You dont see the other places workouts (WODs) making Muscle n Fitness magazines. Strength training, strength training, strength training!!!!! Power in numbers, support/workout partners are clinically proven to help keep you going! I did my lifestyle change and did it with a 80lb restriction on my ankle (by myself), I had to get creative and still do today with the same restrictions! Take it or leave it for what it is. Its in your hands now. *Its still your motha f~^#n SET!!!!!!!!
Posted on: Sun, 11 Jan 2015 13:47:10 +0000
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