Total Body Cardio Meltdown, Muscle Building Workout

I'm going to post another week workout for you to try, this is a beginning workout because I assume most people reading this are looking to get in shape and are relatively new, i will post a more advanced one later on. This workout will help you get your cardio up, shed fat, and build muscle. This is everyone's goal so why not post something to help you out a little or give you some variety.

 

Start Today! Change your life for the better, whether it be for you, your child, or a loved one, make the change to become more fit and live a healthier lifestyle and you will live longer. Everyone wants to look good in the summer why not workout now, get in shape, if your not where you want to be at by summer time, keep working at it, keep up the lifestyle and continue through winter and by next summer you will be where you want to be. Don't stop there because you'll want to look good next summer so maintain your body that way you don't have to workout 24/7 to get where you want. Boxing, kick boxing, MMA classes are really good if they offer them at your gym to get started because they will get your cardio way up and you will burn tons of calories while shaping your muscles.

For the best

Stomach Fat Burning Exercise..

 

It's scientifically proven that stair climbing is the best cardio. Try doing "fat burn" on level 10-20 for 10-20 minutes, don't worry about how many calories you burn because counting calories burned is a waste of time. This combined with a fast, not slow run burns the most stomach fat to help you lose the most weight.

 

Almost here..

So Be Prepared

 

It's not that far around the corner, so you better get to your new year's resolutions and start working out..you want to be proud of your body when the beach time hits, so get to it! NO EXCUSES!

How To Ladies..

Yoga. Pilates. Running. Leg Weight Lifting. (4 times a week)

 

That is how you will receive this beautiful award if it's what you are seeking.

 

No Excuses ...

EVER!

 

Get out and run or exercise no matter where you are.

 

Why Are We

So obsessed with having abs or thinking abs are the definition of completely fit?! 

 

Well having abs does mean that you have lower body fat, it does not mean that the person is totally fit because I have met people with abs but couldn't run more then 2 miles. I have people constantly asking me, I just want abs, how do I get abs..blah blah! 

Also people just find abs sexy and everyone wants them so you have to work for them and eat good to get them.

It's fairly simple, its how determined you are to get them. You don't have to do 500 crunches or other different ab workouts. Eating right is more then half the dilemma here. You need to stop eating all the fatty foods and soda that pack on sugar and trans/sat fat that gets stored in your stomach. Combine that with going for a 1-5 mile run everyday and doing some ab workouts 3 times a week, not everyday because you will over exert the ab muscles and counter act the results. So try doing this for a month and i bet you lose belly fat and if  your close to abs you will have them showing. Ill post some good ab workouts later.

Run. Just Do It ™

 

Not a big fan of running, or just don't like to run because it's not your strong point? Well you may want to start trying it out, and training more. Running is very crucial in being fit, losing weight, and living a healthy lifestyle. There are different types of running, both kinds are good, both have their benefits. 

1. Long Distance Running

2. Fast Sprint Running

Long distance running is good for your heart and cardio. Running a long distance burns calories, not the most amount but burns the fat calories that you want to get rid of, as where if you enjoy cycling that uses carbohydrates.  You want nice ripped or toned abs? Well running is a big factor in that, running helps you lose the fat calories around your stomach and helps build your abs because legs and abs are the big muscle groups being used here. Going for a long run can consist of running up hills, mountains, streets, anywhere! Running on uneven surfaces are the best because they make your body work harder then the normal flat plane surface. Having good cardio and a good heart is crucial when getting older, you want to live forever right, well here is the first step!

Fast sprint running is very good also. You may not be able to run very fast for very long, but that's ok. Most people can't run like that. When going for a jog/run, pick a spot out in the distance (around .10 mile or so) and sprint that as fast as you can, pushing yourself. Now every quarter mile or so do a sprint like that. This is a very good workout. It is straining your heart to pump more blood so your heart gets stronger, your cardio builds up way more then just a steady run, you become faster, and you burn more calories. 

Before and After going on a run it is very important that you stretch! If you skip this, you could hurt your muscles, not only that, if you don't stretch your not getting all the results from the run that you should be getting.

Breathing In through the nose, out through the mouth is the best breathing technique and is best for the body. While your running, if you feel like your about to stop because your breathing to fast and your getting tired, keep running, shake your arms out, and take a BIG deep breathe! This will bring new oxygen into the muscles and help the muscles keep going.

Sunday Leg Workout

 

Strong legs are a must, do NOT forget them because you will regret it later, they are your foundation! Same thing as Monday's workout as far as warm-up, stretching, supersets, resting periods and protein after wards :)

1. Leg Extensions

1. Lying Leg Curls

2. Leg Press

2. Seated Leg Curls

3. Barbell Squats

3. Calf Raises

Work those legs! Thankyou Mens FitnessRx Magazine, workout with mods.

WANT HER?!

Saturday's Workout

 

 

Abs Supersets:

Begin by warming your body up. 12-15 minutes walking at the fastest, comfortable speed at the highest Incline available. After that get a good stretch in, legs and abs! Do 1 workout, rest 1 minute. Rest 1 minute between sets.  ALWAYS keep your abs contracted, breathe out every time you work your abs.

1. Vertical Crunches (lay down, left straight up, crunch, don't let your chin touch your chest).
2. Reverse Vertical Crunches (lay down on a bench press bar, hands on the bar, lift butt and legs in the air).
3. Hanging Leg Raise (hang from a pull-up bar, slow and controlled lift legs above your waist and lower).
4. Russian Ball Twists (sit at an angle, legs off the ground a little and at v-angle and twist side to side).
5. Exercise Ball Crunch (crunches on exercise ball).
6. Roman Leg Lifts (sit straight up on seat, lift weight with legs as high as you can)
7. Mountain Climbers

All of these workouts 2-3 sets of 20! Make sure to stretch your abs good when done and drink your protein!
Enjoy =]

This was in help of Men's FitnessRx magazine with mod's. 

Friday Shoulder Workout

 

Friday's workout is the same as the rest of the weeks workout. Supersets!

4 Sets of 10-12. Set workout, then 1 minute after each set, then 2 minutes after each supersets for rest.

Also same cardio warm-up and  stretch

1. Barbell Shoulder Press

1. Dumbell Shoulder Press

2.Front Raises

2. Side Raises

3. Upright Rows

3. Rear Raise on Inline Bench

Thanks to Mens FitnessRx magazine with mod's.

Make sure to stretch shoulders after wards and drink protein!

Relaxi'N Thursday's!

We all need to recover when working out. Over working your body will negate your results of trying to get toned, lose weight, or build muscle. Your body needs a day off, so go for a walk or something and make sure to eat right since you won't be burning as many calories!

Wednesday's Workout

 

SO YOU WANT BIG AND/OR TONED ARMS?

Wednesday's workout is your Biceps and Triceps! Be Excited!

Its the SAME thing as Monday's workout, as far as super-sets, rest times, and warm-up/stretching 

1. Preacher curls

1. Skull Crushers 

4 sets of 10-12

2. One-Armed Preacher Curls

2. One-Handed Behind The Head Extensions

4 sets of 10-12
3. Incline Curls

3. Dips

4 sets of 10-12

Help of Mens FitnessRx Magazine with mods. Good luck!

Creatine

 

Creatin, good for the body! Especially in men. Not only is cell-tech very good in muscle building if your trying to get toned and bigger muscles but also studies have shown in men only it is good at helping your cardio. Weird?! I know, but its true. If your serious about weight lifting and getting stronger, get your creatine at wal-mart, GNC, vitamin world.

Yoga Is For Everyone..

 

Come on guys, its the 21st century. Most guys think yoga is for girls and/or is gay. But lets really look at the benfits.

1. better flexibility

2. more flexible for working out and sex

3. uses muscles in your body you don't normally ever work out

4. relaxes your body, mind, and spirit

5. helps you get toned if your trying to get those abs

6. help with better health now and later in life (blood flow, diabetes, back bone, etc)

Now, if those aren't good enough reasons to at least try it out, then your lose.

Tuesday's Workout

Abs Supersets:
Begin by warming your body up. 12-15 minutes walking at the fastest, comfortable speed at the highest Incline available. After that get a good stretch in, legs and abs! Do 1 workout, rest 1 minute. Rest 1 minute between sets.  ALWAYS keep your abs contracted, breathe out every time you work your abs.

1. Vertical Crunches (lay down, left straight up, crunch, don't let your chin touch your chest).
2. Reverse Vertical Crunches (lay down on a bench press bar, hands on the bar, lift butt and legs in the air).
3. Hanging Leg Raise (hang from a pull-up bar, slow and controlled lift legs above your waist and lower).
4. Russian Ball Twists (sit at an angle, legs off the ground a little and at v-angle and twist side to side).
5. Exercise Ball Crunch (crunches on exercise ball).
6. Roman Leg Lifts (sit straight up on seat, lift weight with legs as high as you can)
7. Mountain Climbers

All of these workouts 2-3 sets of 20! Make sure to stretch your abs good when done and drink your protein!
Enjoy =]

This was in help of Men's FitnessRx magazine with mod's.

Muscle Building, Fat Burning. Monday Workout.

JEALOUS?!
This workout is called SUPER-SETS
-Start off by warming up your body and get your blood pumping, very important to help maximize your workout. Get on the Treadmill, yes i said the treadmill! Set the incline to the highest it will go and walk as fast as you can comfortably..as you progress you'll be able to walk faster (good start: 3.0-3.5) and walk for 12-15mins depending on your fitness level. Now that your body is warm, STRETCH! very important to stretch your legs and body out for at least 5 minutes!!!!!!
Monday: Chest and Back (do both 1. back to back then take 1 minute rest, do all 4 sets then move to the next pair of workouts)
1. Incline Bench (dumbells)
1. Pull-Ups (back of hands facing you)
Four (4) sets of 10-12 ...(Needs to be enough weight to challenge yourself or else no progression).
2.  Sit-Down Machine Fly's
2. Barbell Rows
PUSH YOURSELF!!!!
3. Incline Fly's
3. T-Bar Rows

Cool down by walking slow on the treadmill, then stretch really good again.

This was in help of Men's FitnessRx magazine with mod's.

I will post Tuesday's workout tomorrow, and so on. Don't forget to recover after your workout with a good Protein Shake to help get results and help muscles recover. Even if you are a female, YOU NEED PROTEIN!!!

Spartan Race

I love being healthy, getting the most fit i can possibly get, and body building. I am addicted and want to help anyone else get the same way. I used to literally be obese. I weighed in at 280lbs and was at 37% body fat. Thank you and Fuck you Mcdonalds! I now weigh in at 210lbs and I am 13.1% on my body fat as of last week. Its all about self-confidence, self-control, and the will power. I work out twice a day doing Insanity in the morning, and then weight lifting at night. I also do Yoga on Monday's and Cycling on Tuesday's and Thursday's. I am currently training for the "Spartan Race 8 Mile Challenge"


www.spartanrace.com


this along with looking the best i can for myself and also to show off because lets be real here, everyone wants to look amazing, and I am here to help provide insight and show articles that i find are helpful and truthful because some people are skeptical on trying diets or workouts because there are so many out there.