Many people think that exercise is like scrubbing the toilet bowl with a toothbrush. Sure when you start off, it feels like a chore that’s very uncomfortable. Beginning to exercise for the first time in a long time or for the first time ever is the hardest part because our bodies aren’t used to it. It can be like riding a bike up hill. It’s hard and it’s a long drawn out tiring process at the start. But once you make it to the top of the hill going downhill is no problem. It’s much easier to maintain your fitness than it is to get fit in the first place.
For every pound of muscle you build an extra 50 calories a day is burned just to maintain itself. Wouldn’t you like to burn fat when simply relaxing on your sofa watching TV? Do you want to strive to get to this point? You may ask yourself how this is even possible. Don’t think that there is some magic formula out there where you can burn calories by doing nothing forever. You have to participate in the right workout program to get to this point of doing nothing while still burning calories.
Most people know that they need to workout, but a lot don’t have a structured program they can follow to meet their goals. There are so many different workout plans out there, but I’m only going to concentrate on a few general rules and on a specific 3 day workout program. More specific customized workout plans can be implemented by our certified personal trainers. You can call or contact us for a free one on one workout session.
As a general rule you should workout 3 times a week. Each workout session would last around 20 minutes each. That’s a total of 60 minutes. If you can watch a one hour episode of your favorite show in one sitting then you should be able to workout for an hour each week. There should be no excuse for not having enough time to workout.
You’ll participate in speed intervals. This means you’ll mix your cardio workouts with high and low intensity efforts. For example when jogging, you can run slowly for 2 minutes and then for 15 to 30 seconds you can sprint. Participating in speed intervals has shown to be more effective for losing fat compared to doing steady state cardio exercises.
You’ll also need to workout your abdominal muscles (abs) 2 to 3 times a week to develop a lean strong core area. Developing strong abs has more benefits than just cosmetic. By developing your abs you strip away the fat which reduces your risk of heart disease and diabetes. And let’s not forget that developing your abs has been shown to improve your sex life because less fat improves blood flow which is important to male and female sexual satisfaction. And if those previously mentioned reasons don’t give you motivation, then another reason to motivate you to maintain strong abs is for your back. Having a strong core prevents those nagging back pains. Most back pain is related to weak abs. So maintaining strong abs can help stop many back issues from ever coming about. Think of the abs as the foundation for your body. Having a strong foundation gives you a layer of protection.
And the last activity you must participate in is doing strength training for your big muscles groups. This is essentially weight lifting. Working out the large muscles groups in your body is important because those are the muscles that help you burn the most fat.
Below is a suggested workout program you can follow each week:
Monday:
Perform each abdominal exercise below 1 time only. Make sure to do each repetition slowly.
Abdominal workout:
Traditional crunch 12-15 reps Rest for 30 seconds.
Bent-Leg Knee Raise 12-15 reps Rest for 30 seconds.
Oblique V-Up 10 reps each side Rest for 30 seconds.
Bridge 1-2 reps Rest for 30 seconds.
Back Extension 12-15 reps Rest for 30 seconds.
Strength-training circuit
Do the strength-training exercises below in a circuit twice. This means to perform each exercise once then perform the same set of exercises once again. This is a circuit of 2.
Squat 10-12 reps Rest for 30 seconds.
Bench Press 10 reps Rest for 30 seconds.
Pull Down 10 reps Rest for 30 seconds.
Military Press 10 reps Rest for 30 seconds.
Upright Row 10 reps Rest for 30 seconds.
Triceps Pushdown 10-12 reps Rest for 30 seconds.
Leg Extension 10-12 reps Rest for 30 seconds.
Biceps Curl 10 reps Rest for 30 seconds.
Leg Curl 10-12 reps Rest for 30 seconds.
End of Monday’s workout above.
Tuesday:
It’s an off day. Take a brisk walk for 30 minutes. Other optional cardio activities are jogging, swimming, and elliptical. Remember, variety is the key to successful results. Also I find that having variety doesn’t get me bored with my workouts. End of Tuesday’s workout above.
Wednesday:
Perform each abdominal exercise below 1 time only. Make sure to do each repetition slowly.
Abdominal workout:
Standing Crunch 12-15 reps Rest for 30 seconds.
Pulse-Up 12 reps Rest for 30 seconds.
Saxon Side Bend 6-10 each side Rest for 30 seconds.
Side Bridge 1-2 reps each side Rest for 30 seconds.
Back Extension 12-15 reps Rest for 30 seconds.
Perform each abdominal exercise above 1 time only. Make sure to do each repetition slowly.
Strength-training circuit:
Do the strength-training exercises below in a circuit twice. This means to perform each exercise once then perform the same set of exercises once again. This is a circuit of 2.
Squat 10-12 reps Rest for 30 seconds.
Bench Press 10 reps Rest for 30 seconds.
Pull Down 10 reps Rest for 30 seconds.
Military Press 10 reps Rest for 30 seconds.
Upright Row 10 reps Rest for 30 seconds.
Triceps Pushdown 10-12 reps Rest for 30 seconds.
Leg Extension 10-12 reps Rest for 30 seconds.
Biceps Curl 10 reps Rest for 30 seconds.
Leg Curl 10-12 reps Rest for 30 seconds.
End of Wednesday’s workout above.
Thursday:
It’s an off day. Take a brisk walk for 30 minutes. Other optional cardio activities are jogging, swimming, and elliptical. Remember, variety is the key to successful results. Also I find that having variety doesn’t get me bored with my workouts.
End of Thursday’s workouts above.
Friday
Do the strength-training exercises below in a circuit twice. This means to perform each exercise once then perform the same set of exercises once again. This is a circuit of 2.
Strength-training circuit Squat 10-12 reps Rest for 30 seconds.
Bench press 10 reps Rest for 30 seconds.
Pull Down 10 reps Rest for 30 seconds.
Traveling Lunge 10-12 reps each leg Rest for 30 seconds.
Military Press 10 reps Rest for 30 seconds.
Upright Row 10 reps Rest for 30 seconds.
Step-Up 10-12 reps each leg Rest for 30 seconds
Triceps Pushdown 10-12 reps Rest for 30 seconds.
Leg Extension 10-12 reps Rest for 30 seconds.
Biceps Curl 10 reps Rest for 30 seconds.
Leg Curl 10-12 reps Rest for 30 seconds.
End of Friday’s workout above.
Saturday & Sunday (Optional)
Saturday and Sunday consists of additional abdominal workouts and 2 additional cardio interval workouts. If you want the full printable version of this workout regiment (Monday through Sunday) along with detailed directions and images on how to perform every exercise, please fill out the Contact Us form and you will receive the following:
1. A printable document called “Effective Workout Program Guide” will be sent to your email which contains the following:
a. Detailed step by step description of how to perform each exercise properly in the weekly workout program.
b. Additional workout program details for Saturday and Sunday which consists of more abdominal workouts and 2 cardio interval workouts.
c. A health shake recipe.
2. You will automatically qualify for a free one on one workout training session with a certified personal trainer along with a free wellness evaluation. To get the pictures associated with the exercises, please go to the web site in my signature line. I hope I can help you reach your fitness goals.
To get the pictures associated with the exercises, please go to the web site in my signature line. I hope I can help you reach your fitness goals.
Brandon Drake
http://fitness.drakenology.com
626-374-2757
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