Your goal is to lose fat and tone . You've read many of my other articles and I know that I recommend a mixture of 5 tools to create and sculpt the body of your dreams. These five tools are nutrition , hydration , cardio, rest and training. Today's article is all about creating a killer routine that gives amazing results.During my many years of experience in the fitness industry, I have met some timeless myths. One of these myths really gets me mad piping . Have you ever heard , " lift lighter weights for more reps if you want to tone ?"
You probably have if you are a woman. I can already feel my blood begins to boil!
The truth about bodybuilding routines is that they can be effective if they are created for you and your goals. Lifting light more than 15 reps weight will not reduce body fat and help you tone . It will help you to work on endurance . If endurance is your goal, then by all means raise light for a longer time rep .
On the other side , and the most popular side , closed at losing fat . Your bodybuilding routine fat loss should include heavy weight ranges from low to medium repetition. Here is a checklist of items that your strength training routine should include:
- An exercise for each major muscle- Between 3-4 sets for each exercise- 8-10 reps per set- Proper weight for each exercise- 1-2 minutes rest between sets
Here are all the major muscle groups in order suggested : back, chest, shoulders, quadriceps , hamstrings and gluteus , biceps, triceps , abs and calves. You can choose from a full body routine done 2-3 times per week , or split the lower body and abs of your upper body . An example would be the lower body and abs on Monday and Friday and upper body on Tuesdays and Saturdays.
No matter how routine the whole body or a split routine you can choose a year for each of these muscles and make 3-4 times per workout . Each set includes 8-10 repetitions . You should rest for at least one minute between each set.
The way for you to determine how much weight you should make is to choose a weight that you can lift 8 times with perfect form . During the last repetition of each series , you should feel tired. If you feel as if you could do a few reps with perfect form to move to a higher weight on the next set . You have selected the correct weight as long as you can get within 2-3 repetitions of the known range for the rep with perfect form and your muscles feel tired .
Combining the correct weight, rep range , amount of games and exercises will result in a fabulous fitness routine that blows away unwanted pounds . There are more websites providing sufficient routines and free information. I recommend using a routine that is developed specifically for you and your goals. You can have a master trainer (me) to create a routine for you for $ 25 these days . Simply fill out some forms and I will send you an email with your custom build a routine attached . Easy, simple and designed for results!
Copyright 2006 Lynn Vandyke
You probably have if you are a woman. I can already feel my blood begins to boil!
The truth about bodybuilding routines is that they can be effective if they are created for you and your goals. Lifting light more than 15 reps weight will not reduce body fat and help you tone . It will help you to work on endurance . If endurance is your goal, then by all means raise light for a longer time rep .
On the other side , and the most popular side , closed at losing fat . Your bodybuilding routine fat loss should include heavy weight ranges from low to medium repetition. Here is a checklist of items that your strength training routine should include:
- An exercise for each major muscle- Between 3-4 sets for each exercise- 8-10 reps per set- Proper weight for each exercise- 1-2 minutes rest between sets
Here are all the major muscle groups in order suggested : back, chest, shoulders, quadriceps , hamstrings and gluteus , biceps, triceps , abs and calves. You can choose from a full body routine done 2-3 times per week , or split the lower body and abs of your upper body . An example would be the lower body and abs on Monday and Friday and upper body on Tuesdays and Saturdays.
No matter how routine the whole body or a split routine you can choose a year for each of these muscles and make 3-4 times per workout . Each set includes 8-10 repetitions . You should rest for at least one minute between each set.
The way for you to determine how much weight you should make is to choose a weight that you can lift 8 times with perfect form . During the last repetition of each series , you should feel tired. If you feel as if you could do a few reps with perfect form to move to a higher weight on the next set . You have selected the correct weight as long as you can get within 2-3 repetitions of the known range for the rep with perfect form and your muscles feel tired .
Combining the correct weight, rep range , amount of games and exercises will result in a fabulous fitness routine that blows away unwanted pounds . There are more websites providing sufficient routines and free information. I recommend using a routine that is developed specifically for you and your goals. You can have a master trainer (me) to create a routine for you for $ 25 these days . Simply fill out some forms and I will send you an email with your custom build a routine attached . Easy, simple and designed for results!
Copyright 2006 Lynn Vandyke
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