BODYBUILDING: Ultimate Guide To Getting Ripped In As Little As 30 Days 3267360462

Table of contents :
BODYBUILDING
Table of Contents
Introduction
Chapter 1: Gaining Muscle While Burning Fat
Chapter 2: How to Avoid Loss of Muscle
Chapter 3: Exercise and Exercise Machines
Chapter 4: Food and What to do With it
Chapter 5: The Cardio Workout
Chapter 6: Warning! What not to do
Chapter 7: Weekly Workout

Citation preview

BODYBUILDING Ultimate guide to getting ripped in as little as 30 days

Table of Contents Introduction Chapter 1: The Science Behind Building Muscle While Burning Fat Chapter 2: The Challenges of Building Muscle Chapter 3: Exercise and Exercise Machines Chapter 4: Food and What to Do With It Chapter 5: The Cardio Workout Chapter 6: Warning – What Not to Do Chapter 7: Weekly Workout Conclusion

Copyright 2016 by Mark George - All rights reserved.

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Introduction Congratulations on downloading Bodybuilding: Ultimate guide to getting ripped in as little as 30 days, and thank you for doing so. In today’s busy world, it is sometimes difficult to keep up with the routines that help us stay healthy. We are so busy rushing back and forth we may find it difficult to find the time to exercise. But that’s only half of it. We may be lacking motivation, or we may feel that exercising is overwhelming when we are not sure what to do, why we need to do it, and where to start. How can we find a method that works for us: what are the pros and cons of the different methods and equipment? The following chapters will discuss strength training, the best way to build muscle without adding fat, and the science behind muscle-building, among many other valuable things. Here you can learn what kinds of foods will aid you in achieving your goals (bet you didn’t know foods can help you with your exercise routine, did you? Well, it’s true!), the importance of preworkout stretching and the difference between high and low intensity cardio workouts, plus lots more. This information is meant to educate and motivate you, and it is our hope that you will find it helpful. There are plenty of books on this subject on the market; thanks again for choosing this one! Every effort was made to ensure it is full of as much useful information as possible, please enjoy!

Chapter 1: Gaining Muscle While Burning Fat People who are interested in working out often ask this question -- is it possible to gain muscle strength without loading on the fat? Recent studies have shown that it is possible, but far from easy. One study brought important new evidence around this seemingly unreachable goal. The study involved 40 youths who suffered through four weeks of grueling exercise while at the same time reducing the energy available to them by 40 percent. These young men were not in the best shape; the goal was to drop some of their weight while preserving their muscle and improving their strength. All the subjects were given a lowcalorie diet, then divided into two groups. One group received a higher allowance of protein than the other. At the end of the study, the high protein group showed significant muscle increase, while the lower protein group showed no muscle gain; however, they did not lose any muscle. The high protein group also lost more weight than the other group. What actually happened here? To understand what went on, let’s look at the biology behind the process. It’s known that the body breaks down muscle tissue when we diet, but why? If we reduce our intake of calories, our energy is reduced correspondingly. Somehow, the body must compensate for this loss. To do so, it turns to the fats we carry along with the proteins in our muscles, to synthesize sugars to create energy. It follows, then, that if there is enough protein in the blood, the body will not have to fetch it from the muscle tissue. The best way to ensure this process is clear: eat plenty of protein! By “plenty,” strive to get 1-1/2 grams for each pound of body weight per day. Here’s something else important: homeostasis. Homeostasis means the particular tendency of the body to stay where it is. The body resists change like losing or gaining weight and it has its own apparatus set up to block incoming change. By this means it maintains steady levels of temperature and other conditions such as sugar, salt, fat, protein, calcium and oxygen in

the blood. Similar systems dynamically maintain the steady state conditions in the environment of the earth. The human body uses several different processes to control its temperature to a steady norm of 98.6 F. If the body overheats, sweating occurs, making moisture on the skin ready to evaporate. Here again, balance operates. If an athlete is sweating heavily, that is a signal to slow down and cool off. We see then, that the state your body is in is of critical importance. At any given time, your body is in either an anabolic or a catabolic state. “Anabolic” is a state wherein complex structures are built from simpler structures. “Catabolic” means just the opposite: reducing complex structures to simpler ones. What this means is that with only a few exceptions, it will be very difficult for most people to gain muscle without larding on the fat. What we’re talking about here is your metabolism: a set of systems within the human body that allows for the interchange of energy and matter with the environment. As human beings, we rely on our metabolism to grow and function in everyday life. Some abiotic (without life) systems form externally, like iron rust. We grow internally through metabolism to maintain our structure and our organized molecules in a more-or-less stable state. Our metabolism comprises two types of dependent phases: one phase where the energy is expended and one in which the energy is assumed. Catabolism is the phase where complex organic compounds are disintegrated to release energy; anabolism is the stage where complex organic compounds are formed from simpler compounds to store energy. In catabolism, cells absorb molecules of, for example, glucose from its environment and disintegrates it to release energy. As soon as this energy is released, it is taken up by the specialized molecule ATP. If the energy stored by the action of ATP is employed to create more complex compounds, the process is called anabolism.

In general, materials taken up during the catabolic phase will be used in the phase called anabolic. Carbohydrates contribute the main source of energy we receive. Secondary are lipids, resorted to when carbs are depleted, or independently when called upon. The ultimate in organic compounds are those in protein -- the first resort when forming structures or regulating processes. Whole Grains: your first choice to grab carbs for your diet should be whole grains. Rich in minerals, vitamins, antioxidants, healthy fats and fiber, whole grains are packed with natural nutrients. Substituting whole grains for the refined grains like white bread so often found in our diets can reduce our risk for diabetes and heart disease. Whole grain foods include wild rice, quinoa, whole wheat bread, popcorn and whole grain pasta. Fruit: the more colorful your fruit basket, the better for you. Fruits are low in calories, fat, salt and calories. They are heavy with essential nutrients we normally under-consume like potassium, which may help in controlling blood pressure, vitamin C and folic acid. Fruits are rich in disease-fighters, aid in reducing blood cholesterol and may lower the risk of heart disease. Fiber is important in maintaining proper bowel function. Fruit helps you feel full with fewer calories. Choose blackberries, prunes, dried peaches and apricots, orange juice, melons, blueberries, pears, bananas, apples, cherries and pineapple. Make sure you get fruit into your daily diet, 4-5 servings daily. Beans: let’s all cheer for beans, so rich in nutrients that they are considered both protean and vegetable. Beans are a great source of iron, zinc, folate, fiber, and, of course, protein. Help manage your blood sugar by adding plenty of beans to your menus. Beans can also help lower your cholesterol and triglyceride levels, may even improve your blood pressure. Beans have been called a superfood. Most are 2-3 percent fat, and contain no cholesterol unless they are twinned with other ingredients, such as lard.

They can even help keep your blood sugar stable due to their complex carbohydrates, and hold back fatigue and irritability. Try them in salad, soup and rice dishes. Vegetables: your diet should include plenty of the low-calorie, nutrient rich, quality carbs found in vegetables. They are naturally low in fat and calories and contain vitamins A and C, potassium and folate, plus fiber. Studies have shown that these important foods can reduce your risk of heart disease, certain cancers, type 2 diabetes and obesity. Vegetables rich in potassium include white and sweet potatoes, white beans, beet greens, tomato sauce and juice, lima beans, spinach, lentils and kidney beans. Milk: you may be surprised to know that milk is a good source of carbs, ½ cup containing almost as many as a slice of whole wheat bread. Milk is a high-quality carb due to its bone-friendly load of vitamin D and calcium, plus protein. No fat or low fat is the best choice. If the anabolic processes dominate in a cell, growth will proceed. In fully developed cells, between the two states a healthy balance will prevail. This is prevalent in children where healthy growth is desired. The innate ability of children to heal and recover quickly from illness has often been noted. But as adults, we must maintain a balance between the two activities to reliably sustain our bodies. As we age, our balance may slowly shift toward the catabolic side, bringing on the energetic changes we think of when we see “elder.” Our bodies slowly lose their ability to stay even with the rate of breakdown happening within us. We experience a loss of energy, deterioration of our physical processes, and increased risk of injury and illness. We are more inclined to fall, to suffer infections and illnesses that drag on. Important in fighting this depressing situation is a healthy lifestyle, including regular exercise, lots of rest and a proper diet.

Another way to avoid this is to add botanicals and nutrients that support anabolic activity. Look for amino acids in your foods and supplements; magnesium, rich herbal extracts; super foods like whey protein all contribute to anabolic metabolism. “Bulking” refers to putting on weight (including fat); often followed by frantic activity aimed at weight loss, called “cutting.” Bulk and cut as a method is sometimes used by those wanting chiseled muscles. Most of us have learned, through sad experience, that weight is stunningly fast to put on, and agonizingly slow to take off. Thirty pounds gained over a month’s eating may take years to get off, and it’s not nearly as enjoyable as putting it on! If you are absolutely determined to build muscle without gaining weight, here is how to do it. First, remember that fat is loaded on when we eat more calories than we need to maintain our body weight. Try to achieve a moderate surplus of calories: 16 times your bodyweight in pounds is ideal. For example, at a weight of 175 pounds and wanting to gain, aim for 2800 calories a day. Every calorie should be packed with vitamins and nutrients to build muscle and shorten recovery time. Empty calories are just that: empty. Foods empty in calories include chips, packaged snacks and soda – they may also be loaded with sugar. If you want to gain muscle while holding off fat, you need to watch what you put in your body. Eat quality food: healthy fats, lean protein and good carbs full of nutrition. You may have heard that muscles are made of protein. That’s almost true. Protein is made of amino acids, essentials to building a strong body, and for repairing damage. More important than how much protein you eat is what kind. Stay with high quality sources of protein and you are well on the way of gaining plenty of muscle without drastically increasing body fat. High quality protein is found in lean ground beef, egg whites, breast of chicken, fish and quality protein supplements.

Another good thing about protein is that while carbs raise insulin in the body, protein does not – important if you happen to be diabetic. The higher your insulin, the more fat you will store. Make sure you get enough protein and lay off the carbs. That is not to say carbs are unimportant. They are important, and so are healthy fats. Again, think quality. It’s important also to know how many carbs your body can convert to its use, and consume them constructively, rather than falling back on cravings or special occasions like dinner at Aunt Mary’s house. If your carbs get out of control your insulin will spike and you will gain weight. Good carbs give your muscles energy. Bad carbs will make you feel tired. Good carbs come from nutritious, high-fiber foods: sweet potatoes, brown rice, oatmeal, and others. Back in the day, people used to think that fats were bad for you. Some people still do. If you’re trying to bulk up, lots of calories are available in fats: 9 calories per gram. Proteins and carbs trail behind with 4 per gram. But whoa – more calories can’t be good – I don’t want to get fat! The difference is in the quality of the calories you consume when aiming for solid muscle – quality is the first priority. Quality fats and carbs. Quality fats include: olives and olive oil; nuts; avocado; and fish. These fat sources contain nutrients which can improve your eyesight, give you healthier skin, nails and hair. Fish oil added to the diet can give you the same benefits. Some studies indicate that omega-3 fats, found in fish and other foods, might burn fat as a side effect. Processed fats such as potato chips, butter, many salad dressings and margarine don’t, and should be a “no-no.” All this nutritional advice won’t do you much good unless you are working out regularly, so hit the gym or get out there and run, lift weights or speed along on your rowing machine. Find a routine that suits you and makes you feel good and you’ll be able to add plenty of muscle while avoiding flab. Another thing that won’t do you much good is slacking off. You must do your exercise routine consistently, every day or every other day, however you have set it up. Make it a priority, along with brushing your teeth and a good breakfast. There’s no point in building muscle tissue only to lose it

when you lose your interest. If you make your workout a habit, it will serve you well. Remember, the mind controls the body: if you make up your mind to set a habit of doing your exercises, your body may comply grudgingly, but it will comply, and will do so with less whining as you practice your habit. Eventually it will become so accustomed to doing your exercise routine that it will whine if you skip it.

Chapter 2: How to Avoid Loss of Muscle Building muscle is always challenging – that’s really the point. The several muscle groups each have their peculiarities when it comes to strength training. For the upper body, many people like to focus on strengthening their biceps. But strengthening the deltoids is really what adds the most bulk to the upper body. Strengthen the deltoids with barbells. There are exercise routines aimed at building up all these muscles, and ideally, the athlete will build the routine to address all of them. Here are some examples: Chest Exercises Barbells, flat or Dumbell Bench Press Decline Barbell Flat Chest Press Machine Push-ups Pec Dec Machine Incline Chest Press Machine Dips on Parallel Bars Cable Crossovers Back Exercises T-bar Rows Chin-ups Pull-ups Lat Pull-Downs Seated Cable Rows Machine shrugs Barbell or Dumbell Rows (bent over) Chest Supported Machine Rows

Shoulder Exercises Dumbbell, Machine or Cable Machine Upright Raises Arnold Press Barbell, Dumbell or Cable Machine Upright Rows Overhead Machine Press Standing Overhead Barbell or Dumbbell Press Seated Overhead Barbell or Dumbbell Press Quadriceps Exercises Barbell or Dumbell Step-Ups Barbell or Dumbell Lunges Barbell or Dumbell Split Squats Barbell or Dumbell Squats Barbell or Dumbell Front Squats Leg Extensions Leg Press Machine Squat/Hack Squat Hamstring Exercises Leg curls Hyperextensions Cable Pull-Throughs Glute-Ham Raises Barbell or Dumbell Romanian Deadlifts Barbell or Dumbell Straight Leg Deadlifts Biceps Exercises Biceps Curl Machine Cable Curls Hammer Curls

Concentration Curls Incline Dumbbell Curls Standing Barbell or Dumbell Curls Barbell or Dumbell Preacher Curls

Triceps Exercises Bench Dips Overhead Barbell or Dumbell Triceps Extensions Cable Press-Downs Skull Crushers Close Grip Push Ups Decline Close Grip Bench Press Flat Close Grip Bench Press Dips This is hardly a list of all the alternatives available to you. To list all the machines, exercises and routines a definitive search would turn up would be unnecessarily repetitive. Variation would include the type of grip, the madeto-fit adjustments, etc., and other factors. Be aware that some muscle groups will be targeted in a secondary manner while performing the above. Before we get into the details of putting your routine together, you need to establish your level of experience. This is important is because many differences exist between the different skill levels acording to what you are capable of and what will likely work for you. Beginners need to stick to a beginning workout to get the best results. Intermediates need to use an intermediate workout regimen to get their best results.

Advanced trainees should use an advanced routine. A beginner is a person who has been training for less than six months, even if doing it the right way. If you’ve been doing it in some totally incorrect way for a long time, you may have noticed that your results have not been good. Or maybe you did once train properly but dropped out for a time. Here are some tips: beginners should not make a pile of changes all at once, for this often leads to failure. In order to form positive habits, beginners should make minor amendments, a few at a time. If you are a beginner, you’ll be able to continue if you start gradually. Hit the gym a couple of times a week, at the same time. If you don’t feel like working out, go to the gym anyway, go in, and come back out. This will help you form a habit of doing your routine. An easy way to tell if you are doing your exercises correctly, check your posture: shoulders back, chest out, sit or stand tall with tight abs. Good form is good posture. When should a beginner step up to intermediate status? If a beginner has been training intelligently for 6 months and is seeing good results, should they immediately jump into the intermediate form? Not necessarily. Continuing their beginner workout may benefit them as much, or more. Time should not be the determinate here, instead use common sense. Intermediates will have passed though a program that has let them build a base level of muscle strength to allow them to increase their work capacity. They have improved their form until it is nearly perfect. An advanced trainee is working at the highest strength training level there is. In the advanced class the athlete seeks strength and mass development, via muscle breakdown, rebuilding and growth. Advanced low-rep, high intensity sets are followed by sets of reps that flood the targeted muscle with blood. Working out produces waste products in the cells, the result of burning sugar and fat to fuel muscular contractions. This waste buildup sucks water into the muscle cells, stretching the cell walls, temporarily inflating the muscle itself and forming pathways that allow for permanent growth.

How do you know at which level you belong? Please be realistic. If you’ve never done any weight lifting, if you think a treadmill is a highway somewhere, you are a beginner. If you’ve never formulated an exercise plan for yourself or anyone else you are a beginner. Many people will rate themselves much higher than their actual level of expertise. This just will not work out, not part of the time, not all of the time. Beginning exercises are for beginners. To conflate your training level is to fool no one. Best to be honest, and place yourself in the right spot so you can decisively determine what will work best for you and allow you to advance toward your goals. As to the question of how often you should work out, you need to decide how often you can and will work out each week. This is your Overall Exercise Frequency. A good standard to follow would be to work your exercise routine 3-5 times a week. Do something else the rest of the week but allow your muscles to heal. No more than two weight training workouts on back-to-back days. The Muscle Group/Body Part Frequency: once a week, twice a week or three times a week. As you may have guessed, training each muscle group once a week is less effective than training them twice or three times a week. The once-a-week group would include: Those using steroids/drugs People who just want to maintain themselves where they are People who are genetically so above average that they can do once a week what it takes most people three times a week to achieve. Those in the advanced group looking to concentrate on a particular body part or muscle group

And exclude: Those with a strength/performance goal Those looking to build muscle, tone or look better In the three-times-a-week scenario, each muscle group and body part is exercised once every 2nd or 3rd day, which is fairly intense. Rather than ensuring that you provide enough training to allow yourself to rest for a full week, what you want to do here is to provide just enough, not too much and not too little. Too much, and you won’t be recovered sufficiently before the next training session just two or three days later. A common misconception is that switching to a three times per week scenario simply means taking the volume of reps and sets they were doing at levels one or two and doing them more often – two or three times a week. No. You’ll never recover quickly enough. Instead, take the same volume and divide it up as evenly as possible over three workouts. Who then is the three-times-a-week scenario good for? Beginners no matter what their goal happens to be and anyone who is primarily interested in increased strength. This high frequency allows such people to improve motor learning much more quickly. Won’t a three-times-a-week scenario bring some good to anyone? Yes, but what we’re talking about here is what works best for you and what doesn’t. Don’t worry, we haven’t skipped completely over the twice-a-week workout routine. In this routine, each muscle group is trained twice a week, every 3rd or 4th day. This is a moderate frequency. Any scenario where each muscle group is trained between once every 3rd and 5th day is a moderate workout. This scenario has the added benefit of canceling out the problems the other two frequencies bring with them. One challenge to building muscle tissue is whether or not to stretch before working out. Some people believe firmly in it, others cry out that stretching causes injury, which is sometimes true. However, if performed properly,

stretching need not result in pain or injury. The type of stretch we do, as well as when we do it, influences flexibility. If this is not happening, the athlete would do well to study the routine for inadequacy. As we work out, particular muscle groups become stronger, and shorten. Once these groups are identified, a daily routine of stretching should be created around them, to loosen and ready them for workout. Most often, tight muscles are found in the front of thighs (hip flexors); neck and chest muscles, and hamstrings. When you stretch, you should hold each stretch for 30 seconds or more while breathing deep. Rest for a moment, then perform the stretch again. Continue three times. This is moderate stretching. During this stretch hold the intensity may reduce, so that you can stretch a little farther in the future. It is generally recommended that you stretch after your work out. Muscles then may be contracted –tight and crunched. Once they’re stretched out they’ll be flexible and open, so this is a good time to eat some protein. Protein will spread fast among these muscles, quickly adding strength and bulk. Some people believe that stretching and warming up are the same things. This is not true. Warming up is simply a turndown of the intensity of the stretch as explained in the sketch above. While warming up is important in preventing injuries, it fails to stretch the muscles. A low intensity warmup in which the athlete walks or jogs lightly for 10-15 minutes will suffice to bring blood to the area in question. The actual stretch as outlined above should be done after the warmup or after the workout. Muscle tissue is unique. It is composed of three different types of fibers: Type I, IIa and IIb. Different sports build different fibers, and the combination of types in each person’s body is unique. Generally speaking, each athletic person has one predominant type especially if they specialize in one sport. This is because each type has its own characteristics, associated with a single type of movement. Each type has metabolic and contractile properties, by which they are divided into slow twitch and fast twitch fibers. That does not mean that athletes are confined to one sport, for

by careful training they can utilize all three to achieve success across a wide range of activities. I.

Slow twitch fibers are red in appearance due to their iron concentration. They contract slowly but they hold their contractions for a long time. They come into play in long-term, endurance events where the exercise is over an extended period of time – long distance races, marathons, cross-country skiers, etc. Numerous, overlarge mitochondria in these fibers aid in the metabolism of oxygen. Such fibers effectively resist fatigue but produce only a low level of force. The slow twitch fiber count of sedentary adults and children ranges around 50%, while endurance athletes often comprise up to 90%. The lowest level of slow twitch fibers, around 25%, are found in athletes relying on short bursts of energy.

II.

Fast twitch fibers, types IIa and IIb, rapidly transmit energy in a high turnover rate and the speedy contraction of muscles. They release calcium rapidly. These properties allow these fibers to fire off explosive bursts of short-lived energy. Athletes who play soccer, basketball and hockey and those who lift weights and indulge in track and field find these fibers most helpful. They produce considerable force, are less fatigue resistant and contract at a higher speed than the slow twitch type.

Fast twitch fibers of the IIb type are the most fatigue-prone of the three types, but they do generate considerable amounts of force. Those sports that require a sudden extreme blast of power use this fiber type, but their utility is quite short-lived, lasting a brief 7.5 milliseconds. These fibers are the last to be called upon in exercised activities: slow twitch fibers are used first, followed by the type IIa when the slow twitch fiber runs out of energy, and then IIb fibers to produce maximum strength and energy. A muscle group that has short tendons and long muscle bellies is apt to grow fast if properly trained with the right intensity. Muscles that are bulky to begin with will react swiftly to training. They are also more accessible

during compound exercises. As a rule of thumb: longest muscles grow the fastest. For all these muscle groups, not all will achieve success, however, due perhaps to diet or drug usage – in which case there may not be enough muscle there to strengthen.

Chapter 3: Exercise and Exercise Machines Athletes are generally aware of the concepts of reps (repetitions) and sets (cycles of repetitions). Each has its own value and application. Reps have three phases: The Concentric Phase: this is the muscle-shrinking phase, part of the lift when you raise a dumbbell or heave a shotput. It’s recommended that you exhale in the Concentric Phase. Eccentric Phase: this is the muscle-lengthening phase. It’s that part of a lift that sees you lower the weight, controlling its speed. Exhale during this phase also. Unfortunately, many athletes neglect this phase, though this is the phase during which the muscles exert themselves to carry a heavier load. The more you can lift, the more you gain. Isometric Phase: this phase of the rep is under tension but neither lengthening or shortening; contracting yet retaining its length. Hold your breath during this phase. An example of this is when you push against any immoveable object, like the wall of a room. Your muscles are working hard, but your arms are not moving, neither is the wall. One disadvantage of this phase is that the muscles in this phase are not passing through a full range of motion. The only gain that will be realized lies in the range of motion that you display in your workout. “Volume” refers to the amount of work being done per rep. One way to measure volume is to assess how much work is being done per body part/muscle group for each workout/per week; how much per exercise, workout, and per week. For putting on bulk, your reps should number 6-12, and the sets 3-6. Less than 6 will build strength and power but not much bulk, while more than 12 will result in endurance, less in size. The value of tracking volume is that if you do too much you risk damaging your body’s

ability to repair itself, and recover from strain. This lowers your chance of ending with the results you want. Try to keep your reps and sets with the ranges outlined above. Here’s how this balance can be achieved (a personal trainer or physical therapist may be of help here): Seek to train each major upper body group. When you consider that there are more than 650 skeletal muscles in the human body, you can see why they have been divided into groups. Few of these can be called “Major” muscle groups. Major muscle groups are the largest of the muscle groups and contribute to all our movements, aided by littler muscles called synergists. The types of synergist muscles are brachialis, Serratus, rhomboids, erector spinae, intercostals and many more. As large and powerful as these large muscle groups are, they need help to perform. Find the best exercise for each, considering your goals, level of training, personal capabilities and limitations, and the capabilities and limitations of the exercise. As you work through these exercises you will also be training lots of smaller muscles. Balance: this fundamental principle is often left behind when people are preparing their training plan. There are so many things going on all the time around us that we sometimes lose sight of what we are trying to do. The principal of balance is critical for optimal performance. If you can adjust your training regimen so that it fits in with your other activities, you will have achieved balance. Here are some things to remember: at times, life prevents us from doing what we want to do. Things happen that’s are not under our control. The news may be good or bad, but either way, it will affect our performance. If you have made your training a priority, put it on your calendar. That way, you’ll be less likely to write something in its place. If it happens again, don’t get upset. This is how life operates. Competition is important because it brings you to launch your training against tough standards. This is your chance to show off all your hard work,

ideally, in front of a crowd of your supporters who will cheer you on. Competition is hard on the body and the mind through the entire process. But bodybuilding can make athletes stronger, increase their longevity, and make them healthier all around. Sacrifices are inevitable: time spent away from family, hobbies, even responsibilities. Bodybuilding is not a hobby, it’s a lifestyle advanced athletes embrace. Some bodybuilders, when they think of competition, think of competing in a contest. Contests are not for everyone; they are designed to show you what you are made of. To withstand such challenges, you need a strong and conditioned mind. The contest will bring a lot of such challenges, so the more prepared you are the better your results will be. Exercise your choice when choosing your competitions. They may be fun, but you will be wise to examine them closely to determine which will be your main events of the year, which will be most helpful to you, which one appeals. With competition comes distractions. It would be silly to advise athletes not to visit or engage in chat while in the gym, but if you are to achieve balance, you must keep this to a minimum. Choose a signal to convey that you are ready to start work: stomp your foot, or whistle, or anything else that will display your plans. The proper attitude toward your training is fundamental. This is what will keep you pushing on instead of wilting or backing off. Seeing good results will help you keep your focus. Remember that superior results come as a result of having a good balance between working and resting. Only you can decide when it is time for you to quit, or to stop and give your muscles a chance to rest and heal. Do your best, but don’t overdo it. It is crucial that you have both short-term and long-term goals to keep you motivated and on track. If you are training for a marathon your training goals will likely differ from the goals set by someone who wants to lose weight. First, you’ll want to concentrate on resistance training for the next 7-9 weeks, then do weights for three days each week.

To build up your mobility and flexibility, try yoga. Running can decrease mobility in some joints as it doesn’t allow ankles and hips to go through their complete ranges of motion. If you haven’t the time to attend a yoga class, try to fit into your busy day a few moves created especially for athletes. Some yoga exercises that you can add to your training program include the downward-facing dog, the high lunge, twisted lunge, the dolphin and the pigeon. Yoga can improve your strength and help build your lean muscle mass. If other activities, other sports such as bicycling, swimming or running have left you with underdeveloped muscle groups, yoga can make up the difference here. Your core body stability will build while your risk of overuse injury is impeded. Overall, you will end with a more balanced and better functioning strength. Nothing works better to increase your equicker results from your workouts Exercises using the body alone: pushups, lunges, etc. Machines readily available for you to choose from: The treadmill: this machine is excellent for burning calories, at about 100 per mile. Most have adjustments to suit your preferences, so you can make the incline, for example, quite gentle. Even so, someone who has painful joints or who is overweight may find even walking impractical. Each time your foot finds the ground, the impact is 3.7 times your weight. If after adjusting the machine to your satisfaction there is still pain in the workout, check into a different machine. There may be balance issues involved in using the treadmill also, particularly for new athletes or those who haven’t worked out lately. Rowing machines: these machines give you a good total workout, particularly in the cardio area. Rowing machines ask much of you in coordination: they force you to work your abs to strengthen your upper body. As you pull back your body, your shoulders, back and arms must work. The harder you row, the stronger they get. You can also expect to see more heart strength and an increase in your body’s ability to efficiently burn calories.

Elliptical machines and stair steppers: these machines make reliable alternative to the treadmill. They are easier on the joints, and because you stand up to use them you use lots of muscle, and burn plenty of calories. Stair stepping machines are a better choice than running up and down the bleachers. Over all other machines, stair steppers are destructive of your form. Some beginners think it’s totally cool even on their first try, to crank the machine up to its highest level, ignoring their form. It is not cool. Before long, they are grabbing the rails or leaning way over; this transfers weight from their legs to their arms or to the machine, resulting in fewer calories burned. To resolve this problem, rest your fingers on the bar or the side rails, using no grip, and turn down the speed until you are sure you can keep up with the machine. Increase slowly but steadily. Keep your whole foot on the pedal to firm up your rear end and thighs, and avoid overtaxing your calf muscles. Stationary bike: experts agree that the stationary bike gives a great workout, one with low impact on joints. People who have knee pain may find these bikes comfortable, as the impact on joints is less. Make sure the bike is adjusted to your body by a knowledgeable person – a good fit is imperative. Make sure you are sitting on the bike with the ball of your feet on the pedals, your knees slightly bent. Try to avoid, with this position, allowing your knees to bend deeply, as this practice can apply too much pressure to the knee, resulting in pain. If impact is a problem for you, bypass the treadmill and try the bicycle. Stay away from the rowing machines for now. Don’t work too hard at first; for beginners, the more muscle you use, the faster you will exhaust yourself, and at the same time use fewer calories.

Chapter 4: Food and What to do With it

There’s no denying, food and diet have a lot to do with determining the success or failure of your workout. Food incorporates the raw materials needed to build muscle. If you ignore nutrition you are likely to fall short of your goals. Following a lean diet will get you lean. Diet is the backbone of your weight strengthening program -- food may provide as much as 65% of what’s necessary for our success. And there are built-in constraints: work out for an hour; you still have 23 hours in which to cast away all your gain, with a beer; a burger or a handful of chips. Avoid that at all costs, lest you lose all your gain in a few careless moments. What should you be eating? Protein: at least a gram of protein per pound of your weight, measured daily. If you’re on a restricted diet you may be happy with the weight you’re losing, but at the same time, you’ll be losing muscle. Healthy doses of protein will preserve your lean mass. Good sources of lean protein include egg whites, lean red meat, poultry, and protein supplements. If you weigh more than 250 pounds, or you’re just starving during the day, up your protein with a healthy shake. Carbs: low to moderate if you are trying to lose weight. A moderate amount per day is 150 grams. Follow a low carb day with one with higher carbs. Good, rich-in-fiber carbs are found in rice; whole-grain bread and potatoes. Try to get as much protein in your carbs as possible. The amino acids in protein forms, heals and maintains your muscles. Amino acids number 20; 12 naturally produced by the body, the rest are gained through food. Don’t overdo it though, lest you harm your kidneys and liver.

Fats: Dietary fats are necessary to support cell growth and to give us energy. They also keep us warm. Fats aid in the absorption of some nutrients and produce some vital hormones. Fats are divided into two types: saturated and unsaturated. Saturated fat is found in beef; stay away from this as much as possible. Unsaturated fats are stored to provide energy. They are helpful in muscle building. Fats are also called lipids, which are found in dairy foods and meats. Fats are found in vegetables like soybeans, olives, nuts and seeds, avocados and olives. Fats can even help you lose weight. You might have always believed that the way to lose weight is to cut fat from the diet but that is wrong. Bodybuilders can find success by this method if they are totally dedicated to the gym. Some believe extra high-load workouts entitles them to cheat with candy bars or soda. Fats come second to protein. This means you should take care of your protein needs first, then consider carbs and fats. If you raise your intake of one nutrient, something else must suffer. If you have a strong fat diet, you will need fewer carbs. The benefit to this is that it prepares the body for a weight loss environment. Insulin is the prime factor when it comes to the partitioning of nutrients: directing nutrients to the areas where they are most needed. It may seem that low-fat diets don’t make sense; after all, they don’t teach your body to burn fat more efficiently. Instead they charge up the enzymatic system so it burns carbs more efficiently. Another benefit of fat is its lovely way of making you feel full. If your diet is too low in calories, you might end up feeling hungrier at the finish than when you started. Diets that leave out such fatty foods as nuts, cheese, avocado and fatty fish. It’s true, fats are not caloriefree. You must watch your intake if you want fats to work for you. Keep track of the fats you eat and weigh them before applying.

Water: a gallon per day is recommended. Hydration is another one of those crucial elements for a healthy body. It is painfully easy to become dehydrated, especially when working out; you must keep track of how much water you drink and when. It’s advisable to ease into a new food regime whether, you are striving to lose weight or to put on extra muscle bulk. Abandon your old diet slowly; take less desirable items out and put healthy items in a few at a time. Give yourself a week or two to get used to this new routine. Cook food and take it with you to work. Some people find that they’d rather cook up a storm of food for the whole week in one day. If you pack your lunch rather than go to lunch with co-workers, you’ll find it much easier to stick to your diet. Deny your body’s whining for a can of Coke or package of chips. Teach it that you have already chosen your items for this meal and don’t need additions. If you get weak behind your body’s moaning and groaning during the week, give yourself a treat day, when you will relax your diet restrictions and indulge all that you’ve forbidding yourself. Say a Sunday. Dive into the pizza, ice cream, doughnuts, whatever you want. This way you will wake on Monday re-confirmed in your commitment to your diet. Taking photos of yourself periodically along the way helps keep your determination up. Pick a time or an event in the future when you would like to look more buff, or at least less wimpy: a reunion, anniversary, a vacation. Take a picture of yourself now, and take one when the event is over. If you’re eating out, make special requests of the waiter: grilled meat; steamed veggies with no butter; cheese-free salad with fat-free dressing or vinaigrette. For the best results and the fastest movement toward fitness and strength, don’t forget to eat! The right time and the right foods. Eat before your exercise routine, eat after to build lean muscle, lose weight, burn calories, and speed up any recovery you might need. If you habitually work out on an empty stomach you can actually lose muscle mass. The reason is that when your body is hungry and doesn’t get fed, it falls into survival mode, where it draws protein from your muscles, instead of from the liver and

kidneys as it’s supposed to. A piece of fruit or a full-grain roll during your workout will keep your strength up. Fighting through an exercise routine without food leaves you with no fuel to run on. To bring your body back after a strenuous workout, eat or drink protein/carbs snack an hour or so after you finish. This is what keeps your metabolism up and strong. Wait two hours and your ability to replenish your muscles decreases by half. Plan ahead, bring healthy snacks or your recovery drink to the gym with you.

Chapter 5: The Cardio Workout Not everyone likes cardio; it has many critics, but at the same time it has many fans. Either way, cardio is sufficiently important that it must be included in all workout plans. What is “cardio”? Any exercise that gets your heart pumping and thereby, boosts blood circulation in the body. The variety of cardiovascular exercises is almost endless, and each exercise has its own specific guidelines and benefits. Many athletes or would-be athletes use cardio to lose weight, because it works. Every cardio exercise will take off weight, to burn more calories than they have consumed. Other benefits include: Better heart health: the heart muscle must be worked to remain or become strong. If it is not worked, it will lose strength, bringing on all kind of health problems. Heart work should increase over time to ensure the heart remains healthy. If you find yourself panting for breath after climbing stairs or walking briskly for a short distance, you need to pay more attention to your heart health. Your metabolism is the metabolic rate that other processes function in the body. An intense cardio workout gives a boost to the metabolic rate. Intense interval sprints (HIIT) sends the metabolism soaring, especially with a process called Excess Post-Exercise Oxygen Consumption. Increasing your metabolism makes it easier to maintain or lose weight. Better Hormonal Profile: cardiovascular exercise has a dramatic effect on your hormonal profile. Your “happy” hormones are increased, pushing out symptoms of fatigue and depression, and other hormones that decrease your appetite. Cardio workouts can also bring about a more positive attitude toward life due to the relief from stress these hormones bring about. Improved Recovery Time: another benefit of cardio exercise is that the more moderate forms can help your body recover from a hard workout. A

walk on the treadmill will allow you to recover faster than otherwise. Muscle soreness will be reduced when blood loaded with oxygen soothes the muscle tissue. You will be able to do more exercise immediately, if that is your plan. A balance between a tough activity for the muscles and good rest will allow the muscle to both work and heal from that work. If your workouts are too vigorous or if you rest too long, you will not get the best results. While this balance will help you gain new muscle, you must work these muscles regularly, and ideally, frequently. Be wary of doing too much, however: if your workout is so intense that it strains the muscles it can lower recovery rather than raise it. Management of Diabetes: diabetics will find that cardio exercises aids in managing their disease, by raising the ability of muscles to utilize sugar. Also, diabetics can see lower A1C numbers and fewer spikes and plunges. This is valuable for diabetics who are by the very nature of the disease are quite sensitive to changes in their glucose levels. It is recommended that you find an activity that raises your heart rate and keeps it up for a time: a brisk walk, biking, working out. Start slow and raise your rate slowly. Persist in whatever routine you set up, make it a priority to perform it according to the plan you have set up for yourself. Your plan, ideally, will include: Awareness: know what you are going to do ahead of time, and when you’re going to do it. Pick your activity and perform it 2-3 times a week, increasing the intensity as you go. If you can do this, you will soon see that it gets easier and easier to add more, a sure sign that you’re making progress. Timing: if you find yourself wanting to skip your cardio workout, do it first thing when you get up, or when you first arrive at the gym. When you do your exercise is not as important as that you do it, regularly. Put it aside: if you’re inclined to read or watch TV while doing cardio, put it aside. You must concentrate on what you are doing.

Distractions are not allowed. Tell your family that you are going to work out now and don’t wish to be disturbed. Warm-up: a “dynamic warm-up” is more valuable than you might think. What makes a dynamic warmup? and fit this into your workout. This will lower your risk of injury, make it easier to move, and get body systems ready for the main workout. The main thing is to include the warmup. A vigorous warmup broadens your range and increases oxygen and blood flow to the muscles, ligaments and tendons before you put them to work. Be sure to include some stretching. “Dynamic” and “static stretching” are the two kinds of stretching. Dynamic stretching doesn’t ask you to hold a stretch, while “static stretching” does. Turn your focus to dynamic stretching first, for with this type of stretch you will note that your power and agility have improved. Dynamic stretching has a positive effect on vertical performance and improved reaction time. This should take no more than 10 minutes. Dynamic warm-up routines might include inch worms, push-ups, leg swings, and others. When to quit: Sprinting: add sprinting to your workout or use it as a separate exercise. Sprinting is great to add muscle to the legs, but don’t overdo. Don’t maintain a high-intensity pace for any extended time. Varying your intensity level will boost your metabolism faster than steady work, and with less risk of injury. Mixed exercise: adding bodyweight exercise to your routine will help avoid boredom while building strength. Discipline: If you hear a little voice in your head that whines it wants to take a break, slow down or just quit, ignore it. Fight for what you know your body needs. Learn to enjoy what you are doing. A good workout will make you feel great; fasten on that and use it to motivate yourself. Imagine how much better you will look, and feel, when you are fit. Push that voice down and get up and do it. One performance of a cardio session has never

benefitted anyone. Do it for a month and you will see satisfactory progress. Backing off: when you are ready to finish, bring your heart rate down slowly. Your recovery process will thank you. Track yourself: if you are using a stationary bike, for instance, keep a log showing how far you went and record your progress every time you work- out. Trust these numbers, they will help you see what works best and what does not. If you are in the habit of visiting the gym you may notice people working slowly while reading books or magazines, visiting or switching machines for the same inattentive session. They are adherents of the old theory that low intensity exercise burns fat. What these people fail to realize is that calories burned after a workout are more important and impacting than the slow walking on the treadmill. A good, intense workout will elevate even the resting metabolism for hours after the exercise, even at rest. This benefit derives from the regular performance of the high intensity workout, and the effect is cumulative – good news for everybody! – it also lowers the amount of energy found in fat cells. Rapid and continuous results are assured with the addition of a diet rich in protein and fiber, low in fat.

Chapter 6: Warning! What not to do While strength training is wonderful, to get the full effect, you need to perform lifting exercises, where the resistance is maximum. You might spend hours on the treadmill every week, but that alone will not give you the body you want. Resistance is the key. Training without resistance will not improve your hamstrings, glutes, bones or biceps; instead it may cause them to atrophy. Weak bones may fracture without warning. Gaining balance is critical – not too much, not too little. The term “chronic cardi0” in short, means overdoing it: too much, too long, to the detriment of your health and life expectancy. A google search of strength training will produce numerous articles of the benefits almost to the exclusion of any information on the risks associated. Doing intense bodybuilding exercise for extended periods of time (perhaps years) can result in a weakened immune system, resulting in illness. This has nothing to do with diet or poor technique, but is an effect of poor balance. It may be a sign that the athlete instead of just enjoying a workout for the progress it shows, has become obsessed with strength training. Such an obsession is far from the correct way to building a great body. Doing an exercise program to failure undermines the very progress toward a goal. Adding a bit of novelty to your program can be a good thing or it can be detrimental. Think too much, too new, and too little. Overdoing strength training is both too much and too new. Intense resistance programs put plenty of strain on the muscles. Too much strain and a lowered recovery means trouble ahead. Our muscular structures are flexible to a limit. If you are obsessively do each exercise to exhaustion, all but destroying your muscles in the effort, you are seeking to function way above this limit, and if you persist, you will suffer for it.

Some bodybuilders believe that packing on the food and supplements will aid in gaining muscle. This often results in fat gain, and the infusion of nasty substances into the system. How can this be a good thing? It can’t, instead it’s the roadmap to disaster, primarily in the area of physical injury. Risks include knee and back pain and/or injury and other conditions affecting muscles and bones. These conditions may become chronic, impacting the well-being of the athlete significantly. The excessive loading up of dietary fats can increase your risk of cardiovascular disease, some forms of cancer and obesity. Do your cardio, but don’t neglect balance. Studies have found that highintensity, prolonged activity can adversely impact your heart health, cause adrenal insufficiency, “leaky gut,” weaken the body’s infection protection and tons of stomach problems. Overtraining Syndrome exhibits as boredom, chronic fatigue and a feeling that the routine is growing “stale.” Training is not the chief cause; studies have found that what is happening here is the total amount of stress on the body is more than the athlete can tolerate. Overtraining can be a valuable part of the training program, so long as the interval is kept short, but chronic overtraining can lead to chronic health problems. So what can you do to ensure your strength training is effective and safe? Don’t neglect your warmup. Using the method described above, work your warmup for about 10 minutes. Walk to warm up, stretch to cool down. Set aside your weight worries, pay attention to your form. Make sure your body is correctly aligned, move smoothly through your exercise. If your form is not correct injuries may result. If you are a beginner, don’t move heavy lifting into your routine. If you are lifting anything, make your lifts smooth and slow, same with your descents. Do both on a count of three, with a hold in between.

Don’t forget to breathe! Exhale while lifting, pulling or pushing; inhale when you release. When you are ready to lift, remember these hints: increase resistance or pounds slowly. Which weight is right for you depends on the activity. In choosing your weight, find one that by the last two reps has tired the targeted muscle group while keeping your good form. If the last two reps are too much, choose a lighter weight. If it feels easy, add weight or another set of reps or two. Remember that with proper form you should be able to do all the reps, and that the muscle/group you are targeting should be tiring by your last two. Give your muscles a rest. Any kind of strength training results in small tears in the muscle tissue. They are harmless, but important: your muscles will grow stronger as these tiny tears heal. Muscle tears need at least 48 hours to heal before your next workout. Weight lifting is one thing; heavy lifting quite another. Muscle strains and bone fractures may result. Injures often result from athletes dropping weights on themselves. Increased awareness of the possible risks can lower your exposure. Muscular strength and weight management effectiveness can be increased with weightlifting. Increased awareness of the dangers is the first step in lowering your risk of injury. A high-intensity workout can strain your muscles, ending in soreness due to the many small muscle tears. If you have been indulging in overworking, this soreness may be caused by a more serious problem such as muscle strain. Over-eager beginners may fall victim to this issue. Don’t concentrate on just one muscle/group, spread the progress around. Between sets, rest for 70-80 seconds; raise your weight lift slowly and gradually. Avoid overstretching your muscles by warming up before every workout. Watch your form. An incorrect form can lead to back pain, even nerve damage. Develop your abdominal muscles to keep your spine fully supported and ward off lumbar sprains. Poor posture is sure to result in back

pain. Random movement in any workout can lead to lower back pain. Before you load on the weights, try the rowing machine until you are ready for lifting, and then add weights slowly. If you feel too much pain, back off and try using a lighter weight for longer periods. This may surprise you, but overtraining can lead to mental problems like sleeplessness, moodiness, also fatigue and chronic muscle pain. A weakened immune system means risk of infection. You may suddenly experience an increased challenge from weights you easily lifted last week. Try resting for three days between workouts. Make sure you are get People taking medications (and don’t we all?) should consult their doctor before undertaking any exercise program. Wear exercise gloves to prevent dropping or otherwise mishandling equipment. Keep your posture upright, back straight while exercising. “No pain, no gain” is passe; if you feel pain, to stay healthy, stop what you are doing. Talk to an experienced person or a personal trainer about your workout. Find out what is causing your pain and adjust your routine accordingly. Make strength training a part of your fitness routine. If possible, incorporate resistance training on a regular basis. The primary problem is not that people do too much, but that they do too little. The exercises we do today are quite different from the routines our ancestors followed: foraging, and chasing mastodons. We need to exercise for today’s world, when many people work in a sitting position all day, then -- tired out -- go home and collapse. The 12 signs to watch for if you think you might be overdoing it are: If you don’t train at least two hours per day, you feel guilty Fix: limit your workouts to 45-60 minutes. Keep going after this and cortisol levels jump while testosterone levels decline. You obsess over fat-free everything or skip meals Fix: Don’t indulge in food rituals. This obsession is called “ortherexia nervosa.” Switch to a calming ritual such as cooking, or gardening and

EAT. You’ll ignore your family, friends and your work before you’ll miss a workout Fix: Find a support group or check with your doctor Push, push, push through pain! Fix: Be honest, are you hurting? If so, QUIT! If you don’t you’re screaming at injuries, “Come get me!” You experience nagging little problems like joint/muscle pain, frequent colds or sore throats, infections Fix: Give yourself more time to recover. Your body needs time to recover from the many insults you have flung at it all week. Take it easy on yourself You feel tired all the time and can’t sleep or you suddenly lose interest in your workout regime and your goals Fix: Again, give yourself time to rest. If after plenty of rest you still feel tired, there might be something seriously wrong. Check with your doctor.

Chapter 7: Weekly Workout Here is a full body workout for an entire week. This workout will work every part of your body including your chest, arms, back, abs, legs and cardio. There are three levels: Beginner, Intermediate and Advanced. The Weekly Routine for Beginners is listed first, then the Weekly Routine for the Intermediates, and finally the Weekly Routine for the Advanced Level is presented. It is laid out in check list form, with two days of work presented on each page.

BEGINNER LEVEL MONDAY (Chest, Arms, Cardio) – Beginner Pushups – Normal Spread

15 reps

Dumbbell Curls

12 reps

Skull Crusher

12 reps

Pushups – Wide Spread

15 reps

Lateral Raise

12 reps

Pushups – Normal Spread

10 reps

Dumbbell Curls

12 reps

Skull Crusher

12 reps

Pushups – Wide Spread

10 reps

Lateral Raise

12 reps

Pushups – Normal Spread

7 reps

Dumbbell Curls

12 reps

Skull Crusher

12 reps

Pushups – Wide Spread Lateral Raise Cardio: Brisk Walk

7 reps

12 reps 20 minutes

BEGINNER LEVEL TUESDAY (Legs, Abs, Cardio) – Beginner Crunches

20 reps

Leg Press

12 reps

Lying Leg Curl Leg Raises (6”, 45

12 reps , 6”, 45

Leg Extension

, 6”, 45

12 reps

Seated Leg Curl

12 reps

Crunches

20 reps

Leg Press

12 reps

Lying Leg Curl Leg Raises (6”, 45

12 reps , 6”, 45

Leg Extension

, 6”, 45

20 seconds each hold

)

12 reps

Seated Leg Curl

12 reps

Crunches

15 reps

Leg Press

12 reps

Lying Leg Curl Leg Raises (6”, 45

20 seconds each hold

)

12 reps , 6”, 45

Leg Extension Seated Leg Curl Cardio: Jog or Machine

, 6”, 45

15 seconds each hold

)

12 reps 12 reps 20 minutes

BEGINNER LEVEL WEDNESDAY (Back, Chest, Arms Cardio) – Beginner Bench Press 20 reps Reverse Grip Pull Down

12 reps

Overhead Dumbbell Press Inclined Press Dumbbell Flies Bench Press

12 reps 20 reps 12 reps 15 reps

Reverse Grip Pull Down

12 reps

Overhead Dumbbell Press Inclined Press Dumbbell Flies Bench Press

12 reps 15 reps 12 reps 10 reps

Reverse Grip Pull Down

12 reps

Overhead Dumbbell Press Inclined Press Dumbbell Flies Cardio: Jog or Machine

12 reps 10 reps 12 reps 20 minutes

BEGINNER LEVEL THURSDAY (Legs, Abs, Cardio) – Beginner Crunches

20 reps

Leg Press

12 reps

Lying Leg Curl Leg Raises (6”, 45

12 reps , 6”, 45

Leg Extension

, 6”, 45

)

12 reps

Seated Leg Curl

12 reps

Crunches

20 reps

Leg Press

12 reps

Lying Leg Curl Leg Raises (6”, 45

12 reps , 6”, 45

Leg Extension

, 6”, 45

)

20 seconds each hold

12 reps

Seated Leg Curl

12 reps

Crunches

15 reps

Leg Press

12 reps

Lying Leg Curl Leg Raises (6”, 45

20 seconds each hold

12 reps , 6”, 45

Leg Extension Seated Leg Curl Cardio: Jog or Machine

, 6”, 45

)

12 reps 12 reps 20 minutes

15 seconds each hold

BEGINNER LEVEL FRIDAY (Cardio) – Beginner Cardio: Treadmill (warm up) Cardio: Treadmill with hills Cardio: Bicycle

10 minutes

15 minutes 20 minutes

BEGINNER LEVEL SATURDAY (Mix) – Beginner Pushups

20 reps

Dumbbell Curls

12 reps

Leg Press

12 reps

Crunches

20 reps

Skull Crusher

12 reps

Bench Press

15 reps

Reverse Grip Pull Down Leg Raises (6”, 45 Lateral Raise

, 6”, 45

12 reps , 6”, 45

15 seconds each hold

)

12 reps

Lying Leg Curl

12 reps

Dumbbell Flies

12 reps

Leg Extension

12 reps

Monkey Bar Hang – Leg Raises Pushups

15 reps

15 reps

Dumbbell Curls

12 reps

Leg Press

12 reps

Crunches

15 reps

Skull Crusher

12 reps

Bench Press

15 reps

Reverse Grip Pull Down Leg Raises (6”, 45 Lateral Raise

, 6”, 45

12 reps , 6”, 45

)

12 reps

Lying Leg Curl

12 reps

Dumbbell Flies

12 reps

Leg Extension

12 reps

Monkey Bar Hang – Leg Raises Cardio: Jog or Machine SUNDAY – Rest

10 seconds each hold

10 reps 20 minutes

INTERMEDIATE LEVEL MONDAY (Chest, Arms, Cardio) – Intermediate Pushups – Normal Spread Dumbbell Curls

25 reps 12 reps

Skull Crusher

12 reps

Pushups – Wide Spread

25 reps

Alternating Dumbbell Curls

12 reps

Pushups – Narrow Spread Lateral Raise

15 reps 12 reps

Pushups – Normal Spread Dumbbell Curls

20 reps 12 reps

Skull Crusher

12 reps

Pushups – Wide Spread

20 reps

Alternating Dumbbell Curls

12 reps

Pushups – Narrow Spread Lateral Raise

10 reps 12 reps

Pushups – Normal Spread Dumbbell Curls

15 reps 12 reps

Skull Crusher

12 reps

Pushups – Wide Spread

15 reps

Alternating Dumbbell Curls

12 reps

Pushups – Narrow Spread Lateral Raise

5 reps

12 reps

Cardio: Jog or Machine

30 minutes

INTERMEDIATE LEVEL TUESDAY (Legs, Abs, Cardio) – INTERMEDIATE Crunches

30 reps

Leg Press

12 reps

Lying Leg Curl Leg Raises (6”, 45

12 reps , 6”, 45

, 6”, 45

Leg Extension

)

12 reps

Monkey Bar Hang – Leg Raises

15 reps

Seated Leg Curl

12 reps

Crunches

20 reps

Leg Press

12 reps

Lying Leg Curl Leg Raises (6”, 45

12 reps , 6”, 45

, 6”, 45

Leg Extension

)

20 seconds each hold

12 reps

Monkey Bar Hang – Leg Raises

15 reps

Seated Leg Curl

12 reps

Crunches

15 reps

Leg Press

12 reps

Lying Leg Curl Leg Raises (6”, 45

20 seconds each hold

12 reps , 6”, 45

, 6”, 45

Leg Extension

)

12 reps

Monkey Bar Hang – Leg Raises Seated Leg Curl Cardio: Jog or Machine

15 seconds each hold 10 reps

12 reps 30 minutes

INTERMEDIATE LEVEL WEDNESDAY (Back, Chest, Arms Cardio) – Advanced Bench Press 20 reps Reverse Grip Pull Down

12 reps

Overhead Dumbbell Press Inclined Press Bar Pullover Triceps Pressdown Dumbbell Flies Bench Press

12 reps 20 reps 12 reps 20 reps 12 reps 15 reps

Reverse Grip Pull Down

12 reps

Overhead Dumbbell Press Inclined Press Bar Pullover Triceps Pressdown Dumbbell Flies Bench Press

12 reps 15 reps 12 reps 15 reps 12 reps 15 reps

Reverse Grip Pull Down

12 reps

Overhead Dumbbell Press Inclined Press Bar Pullover Triceps Pressdown Dumbbell Flies Cardio: Jog or Machine

12 reps 15 reps 12 reps 15 reps 12 reps 30 minutes

INTERMEDIATE LEVEL THURSDAY (Legs, Abs, Cardio) – INTERMEDIATE Crunches

30 reps

Leg Press

12 reps

Lying Leg Curl Leg Raises (6”, 45

12 reps , 6”, 45

, 6”, 45

Leg Extension

)

12 reps

Monkey Bar Hang – Leg Raises

15 reps

Seated Leg Curl

12 reps

Crunches

20 reps

Leg Press

12 reps

Lying Leg Curl Leg Raises (6”, 45

12 reps , 6”, 45

, 6”, 45

Leg Extension

)

20 seconds each hold

12 reps

Monkey Bar Hang – Leg Raises

15 reps

Seated Leg Curl

12 reps

Crunches

15 reps

Leg Press

12 reps

Lying Leg Curl Leg Raises (6”, 45

20 seconds each hold

12 reps , 6”, 45

, 6”, 45

Leg Extension

)

12 reps

Monkey Bar Hang – Leg Raises Seated Leg Curl Cardio: Jog or Machine

15 seconds each hold 10 reps

12 reps 30 minutes

INTERMEDIATE LEVEL FRIDAY (Cardio) – Medium Cardio: Treadmill (warm up) Cardio: Treadmill with hills Cardio: Bicycle

15 minutes

15 minutes 30 minutes

INTERMEDIATE LEVEL SATURDAY (Mix) – Advanced Pushups

20 reps

Dumbbell Curls

12 reps

Leg Press

12 reps

Crunches

20 reps

Skull Crusher

12 reps

Bench Press

20 reps

Reverse Grip Pull Down Leg Raises (6”, 45 Lateral Raise

, 6”, 45

12 reps , 6”, 45

20 seconds each hold

)

12 reps

Lying Leg Curl

12 reps

Dumbbell Flies

12 reps

Leg Extension

12 reps

Monkey Bar Hang – Leg Raises Cardio: Jog or Machine Pushups

20 reps 30 minutes

15 reps

Dumbbell Curls

12 reps

Leg Press

12 reps

Crunches

15 reps

Skull Crusher

12 reps

Bench Press

15 reps

Reverse Grip Pull Down Leg Raises (6”, 45 Lateral Raise

, 6”, 45

12 reps , 6”, 45

)

12 reps

Lying Leg Curl

12 reps

Dumbbell Flies

12 reps

Leg Extension Monkey Bar Hang – Leg Raises SUNDAY – Rest

15 seconds each hold

12 reps 15 reps

ADVANCED LEVEL MONDAY (Chest, Arms, Cardio) – Advanced Pushups – Normal Spread Dumbbell Curls

30 reps 12 reps

Skull Crusher

12 reps

Pushups – Wide Spread

30 reps

Alternating Dumbbell Curls

12 reps

Pushups – Narrow Spread Lateral Raise

20 reps 12 reps

Pushups – Normal Spread Dumbbell Curls

25 reps 12 reps

Skull Crusher

12 reps

Pushups – Wide Spread

25 reps

Alternating Dumbbell Curls

12 reps

Pushups – Narrow Spread Lateral Raise

15 reps 12 reps

Pushups – Normal Spread Dumbbell Curls

20 reps 12 reps

Skull Crusher

12 reps

Pushups – Wide Spread

20 reps

Alternating Dumbbell Curls

12 reps

Pushups – Narrow Spread Lateral Raise

10 reps

12 reps

Cardio: Jog or Machine

30 minutes

Pushups – Normal Spread Dumbbell Curls

12 reps

Skull Crusher

12 reps

Pushups – Wide Spread Alternating Dumbbell Curls Pushups – Narrow Spread Lateral Raise

20 reps

12 reps

20 reps 12 reps 10 reps

ADVANCED LEVEL TUESDAY (Legs, Abs, Cardio) – Advanced Crunches

30 reps

Leg Press

12 reps

Lying Leg Curl Leg Raises (6”, 45

12 reps , 6”, 45

, 6”, 45

Leg Extension

)

12 reps

Monkey Bar Hang – Leg Raises

20 reps

Seated Leg Curl

12 reps

Crunches

30 reps

Leg Press

12 reps

Lying Leg Curl Leg Raises (6”, 45

12 reps , 6”, 45

, 6”, 45

Leg Extension

)

20 reps

Seated Leg Curl

12 reps

Crunches

20 reps

Leg Press

12 reps

Lying Leg Curl

12 reps , 6”, 45

, 6”, 45

Leg Extension

)

15 reps

Seated Leg Curl

12 reps

Cardio: Jog or Machine

30 minutes

Crunches

20 reps

Leg Press

12 reps

Lying Leg Curl

12 reps , 6”, 45

, 6”, 45

Leg Extension

)

20 seconds each hold

12 reps

Monkey Bar Hang – Leg Raises Seated Leg Curl CHEST & ARMS

20 seconds each hold

12 reps

Monkey Bar Hang – Leg Raises

Leg Raises (6”, 45

30 seconds each hold

12 reps

Monkey Bar Hang – Leg Raises

Leg Raises (6”, 45

30 seconds each hold

15 reps 12 reps

CARDIO

ADVANCED LEVEL WEDNESDAY (Back, Chest, Arms Cardio) – Advanced Bench Press 25 reps Reverse Grip Pull Down

12 reps

Overhead Dumbbell Press Inclined Press Bar Pullover Triceps Pressdown Dumbbell Flies Bench Press

12 reps 25 reps 12 reps 25 reps 12 reps 25 reps

Reverse Grip Pull Down

12 reps

Overhead Dumbbell Press Inclined Press Bar Pullover Triceps Pressdown Dumbbell Flies Bench Press

12 reps 25 reps 12 reps 25 reps 12 reps 25 reps

Reverse Grip Pull Down

12 reps

Overhead Dumbbell Press Inclined Press Bar Pullover Triceps Pressdown Dumbbell Flies Cardio: Jog or Machine Bench Press

12 reps 25 reps 12 reps 25 reps 12 reps 30 minutes 25 reps

Reverse Grip Pull Down

12 reps

Overhead Dumbbell Press Inclined Press Bar Pullover Triceps Pressdown Dumbbell Flies

12 reps 25 reps 12 reps 25 reps 12 reps

ADVANCED LEVEL THURSDAY (Legs, Abs, Cardio) – Advanced Crunches

30 reps

Leg Press

12 reps

Lying Leg Curl Leg Raises (6”, 45

12 reps , 6”, 45

, 6”, 45

Leg Extension

)

12 reps

Monkey Bar Hang – Leg Raises

20 reps

Seated Leg Curl

12 reps

Crunches

30 reps

Leg Press

12 reps

Lying Leg Curl Leg Raises (6”, 45

12 reps , 6”, 45

, 6”, 45

Leg Extension

)

20 reps

Seated Leg Curl

12 reps

Crunches

20 reps

Leg Press

12 reps

Lying Leg Curl

12 reps , 6”, 45

, 6”, 45

Leg Extension

)

15 reps

Seated Leg Curl

12 reps

Cardio: Jog or Machine

30 minutes

Crunches

20 reps

Leg Press

12 reps

Lying Leg Curl

12 reps , 6”, 45

, 6”, 45

Leg Extension

)

20 seconds each hold

12 reps

Monkey Bar Hang – Leg Raises Seated Leg Curl

20 seconds each hold

12 reps

Monkey Bar Hang – Leg Raises

Leg Raises (6”, 45

30 seconds each hold

12 reps

Monkey Bar Hang – Leg Raises

Leg Raises (6”, 45

30 seconds each hold

15 reps 12 reps

ADVANCED LEVEL FRIDAY (Cardio) – Advanced Cardio: Treadmill (warm up)

5 minutes

Cardio: Treadmill with hills

40 minutes

Cardio: Bicycle

15 minutes

ADVANCED LEVEL SATURDAY (Mix) – Advanced Pushups

30 reps

Dumbbell Curls

12 reps

Leg Press

12 reps

Crunches

30 reps

Skull Crusher

12 reps

Bench Press

30 reps

Reverse Grip Pull Down Leg Raises (6”, 45 Lateral Raise

, 6”, 45

12 reps , 6”, 45

30 seconds each hold

)

12 reps

Lying Leg Curl

12 reps

Dumbbell Flies

12 reps

Leg Extension

12 reps

Monkey Bar Hang – Leg Raises Pushups

30 reps

20 reps

Dumbbell Curls

12 reps

Leg Press

12 reps

Crunches

20 reps

Skull Crusher

12 reps

Bench Press

20 reps

Reverse Grip Pull Down Leg Raises (6”, 45 Lateral Raise

, 6”, 45

12 reps , 6”, 45

)

12 reps

Lying Leg Curl

12 reps

Dumbbell Flies

12 reps

Leg Extension

12 reps

Monkey Bar Hang – Leg Raises Cardio: Jog or Machine Pushups Dumbbell Curls

20 seconds each hold

20 reps 30 minutes

15 reps 12 reps

Leg Press

12 reps

Crunches

15 reps

Skull Crusher

12 reps

Bench Press

15 reps

Reverse Grip Pull Down Leg Raises (6”, 45 Lateral Raise

, 6”, 45

12 reps , 6”, 45

)

15 seconds each hold

12 reps

Lying Leg Curl

12 reps

Dumbbell Flies

12 reps

Leg Extension Monkey Bar Hang – Leg Raises

12 reps 15 reps

Conclusion

Thank you for making it through to the end of this book, let’s hope it was informative and able to provide you with the tools you need to achieve your strength training goals. The next step is to study further to inform yourself, so that you know what you are doing as you progress through this procedure. Begin by knowing yourself, your strengths and weaknesses. Exert yourself to bring any problems to light. Test yourself by lifting a few weights, noting when you feel pain. Try different machines; which do you like, which turn you off? Are some more difficult than others? Does the treadmill test your balance? Are the results good or bad? If unaddressed, will or a feeling of extreme awkwardness lead to a compromised sense of balance, which might lead to a fall? Take this as a warning, and find another machine that is more comfortable, or find a routine aimed at improving your balance. If it’s uncomfortable, you won’t do it. Make it easy for yourself and you will be more inclined to perform the exercise. Once you are familiar with routines and machines, set for yourself a plan that incorporates the suggestions you found in this book. See your doctor to ensure you are ready for this training, and be sure to review any medications you may be taking. At the same time, review your diet. Make sure it includes enough protein. Follow it carefully. Finally, if you found this book useful in any way, a review on Amazon is always appreciated!