My goals are size and strength.
I do both weight training and cardio - alternating 3 days weight training, 3 days cardio, and 1 day rest.
My weight training workout alternates between 3 sets each of two muscle groups, and then doing the same again but through different exercises, for a total of 12 sets per day, not including abs which are included in every weight training session. For example, one day might be 3 groups of BENCH - (quick rest) - CURLS, followed by 3 groups of CHINUPS - (quick rest) - FLYS.
Sets normally consist of about 12, 10, and 8 reps to fatigue.
Also, is muscle soreness a good indicator of resting that group that day?
Best answer:
Okay...I only started five Mondays ago and All I do is walk one hour every morning. I wear a calorie counter monitor to loose weight by the numbers. I have already lost two pant size and 27 pounds. I am a woman and have three kids and this is the method I use when I gain weight.. I am now at a size two and everyone is always amazed that I have had three kids. This is what I do below when I throw on a few extra pounds. It always works..No diet pills, no energy drinks..just me walking and getting the water I need. Of course I watch what I eat and the Lean Cuisine meals are great for that since the calories per box are 180 to 380 per box. Just make sure you eat healthy every three to four hours so your body will perform at its max.
Here it is:
Helpful Tips for weight loss:
1)A good way to loose weight is to use a calorie counter watch
Keep to a 1,200 food intake
Add 1,200 plus 3,500 (equals one pound of fat) ...and that is the total amount of calories you need to burn each day. Its actually really easy once you start watching the numbers and it doesn't seem like work or exercise. Its just a matter of changing the way you think about loosing weight.
I use this method when i gain some pounds. The first time I did this I went from 168 to 127
2) Most people do not get enough water in their system. Water is your body's principal chemical component, comprising, on average, 60 percent of your weight. Every system in your body depends on water. For example, water flushes toxins out of vital organs, carries nutrients to your cells and provides a moist environment for ear, nose and throat tissues.
Lack of water can lead to dehydration, a condition that occurs when you don't have enough water in your body to carry out normal functions. To determine if you are getting enough water use this simple formula.. Take your weight, for example 150 pounds and divide by 2. Take your answer which is 75 lbs and change it to ounces, in this case 75 ounces. That is how many ounces of water you need a day. Your body performs mostly on water. If you make sure you get enough water everyday your body will perform at top notch and your body will no longer have the cravings of junk food. You will have a better performing body system to help you work out and feel better thru out your day.
Add your own answer in the comments!
Weight Training Myths That Sabatoge Results
Article by Jim O'Connor
Do you know weight training is more popular than ever? Do you also know that over ninety percent of participants are doing it all wrong. They have been snagged by an enormous amount of myths monopolizing the weight training world.
Weight training myths manifest when one bodybuilder tells another bodybuilder who tells another bodybuilder of this new weight training workout technique that is believed to be ultra effective. The only problem is the theory is backed by pure fallacy rather than sound bodybuilding science. It is upsetting to realize that the weight training workout world is riddled with many muscle myths. Therefore, it is my responsibility today as an Exercise Physiologist to deliver the weight training truth. Thus, helping you achieve the muscle you deserve.
Achieving great muscle results throughout weight training can be extremely simple. However, we, as participants, seem to fog up the truth. My intention is for you to walk into the weight training gym confidently knowing you are executing the most effective, efficient weight training workout available.
Listed below are 5 weight training myths that will not only enrich your mind, but also stimulate your body to more natural muscle mass in much less time.
Please avoid the 5 weight training myths that I eagerly share below.
1. Use heavy weight and less reps to build muscle mass, and low weight with many reps to shape the muscle and increase its definition. How many times have you heard this fallacy? I have heard it in the neighborhood of a thousand times. Many women mistakenly believe this myth is the ideal way to "prevent them from developing big muscles." However, this is definitely not the case.
The fact is shapely muscle results from a decrease of subcutaneous body fat. If you simply decrease your calories each day, you can soon witness greater natural muscle definition. Greater natural muscle definition is even possible without lifting weights, that is, if your body fat is able to drops low enough.
Don't get caught falling for this myth. Instead, decide first what your primary weight lifting program goals really are. Are you interested in developing muscle mass, or increasing muscle endurance? Next you must decide the number of reps, and intensity of training which is appropriate towards your goals. If definition is your main objective consider building muscle while decreasing calories in order to strip away the unwanted subcutaneous layer of adipose tissue.
2. You can reduce body fat in a specific area by training that specific muscle (spot reducing). Please note that muscle growth and body fat loss is systemic in nature. It is a simple fact that the central nervous system triggers the muscle growth process. Therefore, overloading the central nervous system is the most crucial step in natural muscle growth. As far as body fat is concerned, bodybuilding a specific muscle group does not mean fat will suddenly melt off in that specific area. Weight lifting and fat loss, once again, has a systemic, not localized effect in the body.
3. You must train in a full range of motion to develop natural muscle tissue. There has not been a study proving that "full range" reps stimulate more muscle fibers. The fact is limited, or partial reps facilitate muscle growth, and can be regarded as safer. Just imagine, almost all of our daily activities are performed at a partial range of motion. Let's take sprinting for instance. Sprinters are not running at a full range of motion, and they still develop muscle tissue. Once again, there has been no study conducted to date which confirms it is mandatory to perform a full range of motion in order to stimulate maximum muscle growth.
Now I'm not suggesting in natural bodybuilding it is bad to train at a full range of motion, but possibly more effective to train in the strongest range of motion. Thus, more resistance can be applied leading to greater muscle fiber stimulation. Consider incorporating partial repetitions at the strongest range into your weight lifting workout.
In order for hypertrophy to occur in a natural bodybuilding program there are two mandatory requirements: maximum overload, and increased work per unit time. Range of motion is not necessary for muscle development.
4. Must weight lift 3 days each week or your muscles will suddenly shrink. Many natural bodybuilders feel this is an absolute certainty. Please don't fall into this trap. The fact is the opposite is what is really best. Weight training less allows for maximum natural muscle regeneration. Without rest the body can't overcompensate from the added stress by generating bigger muscles. Once a weight training workout is conducted while not completely recovered from the previous session, the whole natural muscle building process will be short circuited, and compromised. Therefore, bodybuilders who train religiously 3 days per week at a high intensity level are doing more harm than good.
Don't be afraid of losing muscle if you miss a week of bodybuilding. More than likely you are gaining muscle during rest, and not losing it.
5. You must do 3 sets per exercise, and multiple weight training exercises in order to see progress. False. False. False. Studies have proven all you need is one high intensity, muscle stimulating set in order to stimulate maximum muscle growth.
There is no scientific basis, nor reasoning for performing 3 sets per exercise.
By avoiding these 5 weight training workout myths above you will have a better chance of seeing muscle results. Beware the next time Joe Bodybuilder comes up to you in the gym, and has the next latest, and greatest weight training trick or tip. It most likely will be a myth.
*** Attention: Ezine Editors / Website Owners ***Feel free to reprint this article in its entirety in your ezine, Blog, Autoresponder, or on your website as long as the links, and resource box are not altered in any way.
Jim O'Connor - Exercise Physiologist / The Fitness Promoter
Copyright (c) - Wellness Word, LLC 9461 Charleville Blvd. #312 Beverly Hills, CA 90212 1-866-935-5967
Natural Bodybuilding Info is an information website featuring news, views, and opinions related to natural bodybuilding. To discover additional information on how to develop more muscle in less time visit natural muscle.
Orignal From: How can I optimize my weight training workout?
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