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BOOT CAMP RICHMOND VA
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Tips
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I receive a lot of questions from people basically asking me one of two things, either "How do I get
big muscles?" or "How do I lose bodyfat?". Well, in this article I am going to outline a very simple, yet effective workout
routine that I have followed in the past to help me build up good size and strength in a relatively short amount of time.
This routine focuses on the basics and if you follow it for a few months I am sure that you will make good gains from it.
First, you need to eat big and lift big in order to get big. For your eating, eat at least 25 calories
and 1 gram of protein per pound of bodyweight each day. For protein eat foods such as: beef, chicken, turkey, fish, eggs,
milk, protein shakes, etc. For carbs eat foods such as: bread, rice, cereals, potatoes, pasta, fruit, vegetables, etc. You
should also eat a moderate amount of fats from foods such as: peanut butter, cheese, regular milk, butter, salad dressings,
etc. Don't go overboard with it but a little extra fat will help give you more calories and energy to help you add bodyweight
and build muscle. Eat a small meal every 2-3 hours. You also need to drink at least 1 gallon of water each day to help keep
your body hydrated, help with digestion, rid your body of toxins, etc.
With your training you should train 3 days a week (ideally Monday, Wednesday, and Friday). You must
give your body plenty of rest time to grow new muscle tissue. Muscles do not grow while you are working out; they grow while
you are resting. Working out will stress and damage the muscles slightly. Then your body reacts by building up the muscles
in order to handle the extra work and stress.
This is one of the best workout routines that I have found to add mass quickly.
Bench press:
1 set of 12 reps (warm up set)
1 set of 10 reps (warm up set)
1 set of 8 reps
(heavy work set)
1 set of 8 reps (heavy work set)
Squats:
1 set of 12 reps (warm up set)
1 set of 10 reps (warm up set)
1 set of 8 reps (heavy
work set)
1 set of 8 reps (heavy work set)
Dead lifts:
1 set of 12 reps (warm up set)
1 set of 10 reps (warm up set)
1 set of 8 reps
(heavy work set)
1 set of 8 reps (heavy work set)
Military press:
3 sets of 10 reps (moderate weight)
You would do this workout each day you go to the gym.
Each workout you should try to add 1-2 pounds to each exercise (this is where the small fractional
weight plates come in handy). It is easier to increase your weights in small increments (i.e. 1-2 pounds) more frequently
then it is to make big increases (i.e. 10+ pounds) fewer times. Break down your big goals into several little goals and treat
each one as a stepping stone towards the bigger goal.
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"How do I get big muscles?" or "How do I lose bodyfat?". Well, in this article I am
going to outline a very simple, yet effective workout routine that I will help you lose bodyfat.
In order to lose bodyfat and get into great shape it requires proper nutrition, aerobic exercise, and
weight training. That is it, there is no magic secret to it.
For your nutrition, you have to eat at least 1 gram of protein per pound of bodyweight per day. A high
protein diet raises your metabolism, allowing you to burn more fat, it doesn't cause water retention like a high carb diet
can, and protein will satisfy your appetite more and make you feel less hungry. As well, protein supplies the nutrients needed
to build lean muscle. For protein eat foods such as: lean beef, skinless chicken, skinless turkey, fish, eggs, skim milk,
protein shakes, high protein bars, etc.
Reduce the amount of starchy carbohydrates that you eat (i.e. breads, rice, potatoes, pasta, etc.)
and eat more fibrous carbs (i.e. vegetables).
Keep your fat intake as low. Avoid foods such as: cooking oils, butter, margarine, nuts, peanut butter,
salad dressings, sauces, junk foods, etc. To make sure that your body gets the essential fats that it needs to maintain good
health you may want to supplement your diet with evening primrose oil or flax seed oil supplements.
To help you lose bodyfat you should do aerobic exercise first thing in the morning before eating. Do
30 - minutes of cardio (i.e. walking, cycling, treadmill, etc.) first thing in the morning when you get up. Doing your cardio
at this time will help you burn more bodyfat, your body will resort to burning fat because there is no food in your system
to be used as fuel. It is a good idea to buy a stationary bike, treadmill, or some other type of cardio equipment for doing
your early morning exercise (that is if you don't already have some cardio equipment at home).
You will also have to perform weight training to help you build muscle and burn bodyfat. you can continue
to do your normal workout routine.
If you follow these suggestions you will be able lose bodyfat and add lean muscle. But you need to
measure your progress, to make sure you are on the right track. If your main goal is fat loss then aim to lose at least 1
pound per week. Each week weigh yourself at the same time (i.e. every Saturday morning after using the bathroom). As long
as you are losing at least 1 pound per week then keep your diet and exercise plan the same because it is working for you.
If you are not losing at least 1 pound per week you will need to cut back on your food intake, increase the amount of cardio
you are doing, or both until you are consistently losing 1 pound per week.
The key to a successful fat loss program is to stick with it. It may take several months to get in
to get lean and in shape (depending on your current physical condition). But the time is going to pass by anyway. If you stick
with your plan you will make progress and you will be able to look back in a few months time and be proud of your new leaner
body, instead of complaining about being overweight and out of shape.
The choice is up to you.
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Cardio: The best time of the day to
do cardio
for maximum fat loss, and why.
WARNING: What you are about to read is the answer to the most common
question people have about their cardio/aerobic workout. What you are about to read is all 100% true! What you are about to
read is the answer to the question that personal trainers and fitness magazines will make you pay for. Enjoy...
This is another time where what I am writing is inspired by questions people
have emailed to me. So, be sure to keep those questions coming so I have more material to write about. =]
Now, on to the question. When is the best time of day to do cardio, and why?
Well, I bet most people do cardio "whenever they get a chance." Sometimes during the middle of the day, sometimes before bed,
sometimes directly after your weightlifting workout, sometimes directly before the weightlifting workout and sometimes first
thing in the morning. The truth is, all of those times will get results. It doesn't matter what time of day you do your cardio
workout, you will be burning calories every time. BUT, the real question is, which of those times is the most effective? And
the answer is (drum roll please).... first thing in the morning!
Doing cardio first thing in the morning, on an empty stomach, before you eat
anything, is by far, the most effective. Whether you run, jog, walk, swim, jump rope, take an aerobics class, ride a bike,
etc., doing it first thing in the morning is the best time to do it for maximum fat loss. Why? Its simple. When you do your
cardio workout, you are burning calories. Lets say you wake up, eat breakfast, eat lunch later in the day, and then a few
hours after lunch, you do your cardio. All you will be doing during that cardio is burning the calories and carbs of the food
you just ate. When you do cardio first thing in the morning, you haven't eaten anything for the last 8 or so hours because
you were sleeping. So, when your body sees that there are no carbs to burn, it goes directly to stored bodyfat. And stored
bodyfat is the fat that is on your body, which is the fat that you want to lose!
Understand how it works? When you do your cardio sometime during the day other
then first thing in the morning, you spend most of that time burning off carbs that you already ate that day. When you do
it first thing in the morning, there are no carbs to burn, so all your body can burn is body fat!
Some people have e-mailed me asking what type of cardio I do and I tell them
I jog on my treadmill first thing in the morning. Even though I do all of my weightlifting at a gym, I do my cardio in my
house on my own treadmill so I can do it first thing in the morning without having to take a shower, get dressed and do whatever
else I'd do if I went to the gym to do cardio.
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Only you can make changes in your life. Make this day the first day to a new way healthy way of living.
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A healthy mind and body is in your furture.
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