Stay Motivated

 

      Staying motivated to be fit is as important as the workouts itself. Never lose your motivation or whatever that is that is pushing you to be great. Never stop trying to learn about fitness and how you can maximize your workouts. Remember that working out is not about improving on how heavy you can lift or how many miles you can run, it is to stay in shape and to feel good about what we do to our body. Eating healthy and continuous exercise will benefit us in the long run as long as we stay consistent with it. Focus on different workouts and don’t be afraid to change things up to make it interesting. Workouts shouldn’t be routine but it should be a lifestyle. Read articles of people who are benefiting from working out and stick around people who are into these lifestyle because remember being fit and staying healthy is a lifestyle. Find what ever is out there that can motivate you and what ever that can push you a little harder.

Top 3 Workout For Burning Calories In the Gym

 

1. Dead-lift 4 sets 12 reps

When doing a dead-lift, heavier weight doesn’t mean you burn more calories. instead lets focus on the calories we want to burn. Stick to weights that will be able to help you do 12 reps. Remember to have a good posture on doing this workout because if you do the workout correctly it will maximize your burning calorie capacity.

2. Squats 10,12,15 reps

Just like doing dead-lift we want to be able to do the total amount of reps. Grab a reasonable amount of weights and do the workout properly. Focus on burning the calories instead of how heavy your load is.

3. Jump rope 20 minutes

Jump rope isn’t one of those workout that would only take 3 minutes or less in order to get the most calories out of it. Its ok if you don’t know how to jump rope but imitating without the rope would work. Try to stay at one pace and keep that pace for 20 minutes.

I don’t recommend doing these three workout together in one day. I recommend one of these three workout on cardio day or even for warm ups. Mix em up by doing one workout such as squats on leg day and doing jump-rope on cardio day. As long as you do one of these workout it will maximize your calorie burning capacity and help you achieve the best shape of your life.

The Importance of Stretching

   

Stretching before and after workout is important to prevent injuries to take place. Stretching before any activities is recommended to help your muscle get some blood flow. I recommend stretching before and after workout because it will help with soreness from an intense workout. When working on your back muscles it is important to target the exact muscles to prevent having pulled-muscle during weight training. Stretch machines can be found on most gym and they are usually target most muscles. There are more difficult stretching methods out there but we will just focus on basic stretches for basic but intense workout. I recommend doing harder stretches when doing back and leg workouts. There are a lot of muscles that can be pulled when doing these workout. Simply lay down on your back and do a circular motion with your legs straightened. You can also hold onto something and use your body weight to stretch your back.

Back, Biceps, and Abs

I like to combine these three workout together because you can target muscles as secondary before you actually work them out. When doing back workouts you are also working your biceps and with a good posture your abs too. I have prepared workout sets for you so you can just follow them step by step. Remember to always have your back straight on any workout even abs. Stay focused and never always to look up and straight when doing back workouts. Never exceed these recommended sets as you may need the energy for the next workout.

BACK

Wide grip lat-pull down 4 sets 8-10 reps

one arm dumbbell row 4 sets 12-15 reps

Bend over two arm long barrel row 4 sets 10 reps

Lat machines 4 sets 10 reps

Pull up machines 15 reps

BICEPS

Dumbbell curl 3 sets 15 reps

long barrel curl 3 sets 15 reps

cable curls 3 sets 12 reps

ABS

sit-ups 3 sets 30 reps

medicine ball sit-ups 3 sets 20 reps

leg raises 3 sets 30 reps

Leg Day

1. Squats

-Barbell Squats 4 sets 4-6 reps

-Leg Press 3 sets 12-15 reps

-Leg Extension 3 sets 20 reps

2. Deadlift

Barbell Deadlift 4 sets 8-10 reps

3. Hamstrings

Lying leg curls 3 sets 12-15 reps

Seated Leg Curl 3 sets 10-12 reps

4. Calves

Standing Calf Raises 4 sets 10-12 reps

Seating Calf Raises 4 sets 20 reps

This particular type of workout will make your legs looking good for both man and woman. Make sure to limit your in between rest and focus on the workout. Keep in mind to keep your back straight and always workout with the full motion. Drink water in between sets.

Protein Supplements

Whey Protein

Whey protein is great for people who are just trying to get those extra protein in their system without gaining any ounce of fat. Although it costs more than any other supplements it is one of the most popular and most commonly used by people who are trying to gain muscle. I recommend people to drink why protein before and after work outs.

Weight Gainer Protein

This particular protein is for people who are trying to gain weight. This protein protein provides protein needed for recovery and extra carbs for weight gain. I recommend this for people who has high metabolism after an intense workout. Drink this type of protein throughout the day and after workouts.

Beef, Soy, Egg Protein Supplements

These three types of protein are rarely used but often used by people who are allergic to whey protein. I recommend people to use these type of proteins if you are not able to obtain protein from meat. Different type of brand of these proteins provide different types of recommended intake.

Chest Day

  You only have to be at the gym three times a week and today is chest day. Man and woman can benefit in working out your chest area and it is a great way to stay and look fit. Start your workout with a light cardio twenty minutes before hitting those weights. When your twenty minutes is up head to the dead weights then follow that with machines. You could use dumbbells or the 45-bars which ever one you prefer. Remember to use a reasonable amount of weight. Use the flat bench with the weights resting on your knees and slowly lay down flat on your back. While motioning backwards use the the momentum and your knees to start up position. This method will help you prevent pulled muscle. Each chest workout should come in 3s. 3 12-rep workouts, 3 sets, and 3 different muscle. After chest you can now do triceps following the 3s-step. When you are done with triceps you can now do a little more cardio such as working out your abs.

Good Source Of Protein

 

A good source of protein can be achieved either from foods or supplements. I recommend to get protein from both. Protein intake should be consumed daily and increased when going to the gym. Protein is good with muscle recovery after workouts. Good sources of protein are from fish, meat, and nuts. If consuming protein from meat, I recommend  a size of a deck of cards with protein supplements daily. Protein from fish is also a good source because they are low in fat and cholesterol. Consume about a medium size fillet daily with protein supplement. Nuts is a good source of protein and could be eaten for snacks for sources of protein and healthy fats.

Little Cardio Before Workout

     

      A little cardio before workout is a great way to warm up and get those preworkout supps into the muscles. Twenty minutes basic cardio should be done such as treadmill, jumping jacks, and also stretching. Getting used to warming up this way is great because it helps prevent injuries such as cramping. Drink water before getting into warm up. If its a leg day focus on warming your legs and do the stairs as cardio. If working on back focus on jumping jacks or do upper body stretches. Remember, be basic and take it easy. It should be an easy twenty minutes before working out.

Supplements To Take During Workout

     

      Water, protein, and simple carbohydrates should be taken during workout. For building muscle protein should be consumed before and after workouts. I prefer using protein supplements because it is more convenient than eating six ounce of beef prior to working out. Water should be consumed during workout. I recommend you to weigh yourself before working out. If you lost any weight after intense workout you can replace a cup of water of each pound lost. It is also important to keep drinking water throughout the day because muscle contains about 75% water. Simple carbohydrates such as sugar are also great before and after workout because it could help you to stay focus and provide energy during workout. After thirty minutes of workout your body will go from burning carbs to burning fat. It is important to provide those simple carbs right away to make sure your body does not use all your energy at first and have the last half of your workout yawning.