Posts Tagged ‘routine’

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Work out routine?

July 28, 2008

A general fitness routine for the average noobie. I wrote this for someone on yahoo answers too.

It really depends on what you want to do. I would suggest this to have all bases covered. Put your shoes on and go out and jog for 10-30 minutes. When you get back to your house, go to the area you want to workout at. Once you get there start stretching, (you must do this straight after your back from running) do every stretch you know of.

Now its time to get to the workout. Since I don’t know what your training for, were going to go for overall fitness and working out your entire body. Push ups! They are a good one to start with. Do push ups until you feel the burn, then do a few more, and stop. If you can do a great many push ups (say, 50-100+) do a harder push up variation. Such a star push ups, clap push ups, one handed push ups, and planche push ups. If you do not know what those are, look them up on google or youtube. Push ups will work out your arms and chest, some of there variations will workout various other muscle groups.

Crunches! Ok crunches are great for the abb’s I generally put them second in my workout routine, but the order doesn’t really matter. If you can do 50+ crunches without feeling the burn at all, then you can do some harder variations. These include, leg lifts, 6 inches/suicides, butterfly kicks, and dragon flags (the ultimate, they are crazy hard to do). As before, if you don’t know what these are you should look them up on youtube or google. All of these exercises work various parts of your abb’s, i suggest you do 2-3 of them, i.e crunches AND leg lifts, not crunches OR leg lifts.

Body weight squats. Squats are the best leg exercise ever! They work your the entirety of both your legs as well as your lower back. and glutes. If squats become easy enough that you can breeze through 20-30+ without breaking a sweat, i suggest you learn to do pistols/single leg squats. They build amazing balance and single leg strength, they are a great deal harder then squats because of the even greater balance and skill factor. Please remember that squats aren’t bad for you in anyway IF you do them right, so do try and learn the correct form for this exercise. A squat is when you squat down with your toes pointed outwards and slightly farther then shoulder width apart, until your hips become parallel with your knees (you butt will be slightly lower then your knees). Your back should remain straight and your chest should forward during the entire movement.

Here is the most important part of your workout routine. YOUR DIET. If you have a lousy diet your not going to get anywhere with your workout routine, so even if you don’t like the exercises i have suggested, keep the diet part in mind, please. You need to stop eating/drinking anything with High Fructose Corn syrup in it. (known as HFCS) And your going to need to stop drinking anything carbonated. Your body needs two things to repair muscle. Carbs and protein (this is over simplification, but w/e). You need to get carbs right after you work out, and protein both right after you work out, and pretty much any other time you can consume it.

You can find out if food has protein/carbs and how many of both, by looking on the daily values label, just above the ingredients. Fruit normally has a lot of carbs in it, good sources would be bananas or apples. You may of noticed earlier that I said “REPAIR muscle” not build muscle, this is because you become stronger by putting your muscle under stress, say, lifting a heavy weight repeatedly, this causes micro tears in the muscle fiber, then when the muscle is repaired, it repairs itself stronger then before so it will be more resistant to similar types of damage. I guess you could say that becoming stronger is a defense mechanism.

So, what has this got to do with your diet? Well, your body needs to have all the materials at hand for repairs, if it doesn’t, it will take longer to fix your muscles. Think of it this way, you have a massive work force, ready to put up a building, if they don’t have all the necessary materials then some of the men won’t have anything to do, but if you have everything ready to do, you can have all of your workers start building at the same time, utilizing the maximum capacity of your work force. The point is, if your body has all the protein it needs to repair muscles, then it can work to do so at full power, if you don’t eat enough protein daily then it takes longer. Junk food is bad, because it completely counter acts the entire point of working out, carbonated drinks stop your muscles from properly absorbing oxygen, and HFCS limits your body’s ability to convert sugar to energy and the HFCS itself goes straight to fat.

Whats more, these drinks and snacks lack any useful components such as proteins, or helpful fats (Nuts, like almonds, and fish, and a few other things, have fats your body needs to work properly, trans fat, and saturated fat, found in many snacks, will go straight to body fat, because your body can’t process them properly.)

So, the whole point of all this rambling I am doing here, is that if you don’t eat healthy while working out, don’t work out in the first place, because it will just be a waste of your time.

Yakri~

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A common mistake with workout routines.

April 25, 2008

I see a lot of people ask about their workout routines (you know, is this good? is this bad? etc) mainly though, they ask “Am i doing too much? or too little?”. The problem is, they are asking the wrong person. When you want to know whether you need to do less or more, you need to ask yourself. “Is this too easy? or maybe its a little too hard?”. if you go online and ask someone these questions, most of the time they will not be able to answer you, and even if they can, it won’t be completely accurate. After all, they can’t tell how you feel the day after a workout, but YOU of course, can. If you are so sore things like walking or bending over hurt the day after your workout, you may be overdoing it a bit. if you don’t feel the burn in the slightest the day after, or better yet, don’t even work up a sweat, you may need to add a few pounds to those weights.

Seriously, just use a little experimentation and common sense to judge whether you need to do less or more. i aim for feeling a mild burn the day after, not enough to stop me from working out again, or participating in martial arts, or other psychical activity’s but enough to let me know i got somewhere with my training.

Another thing you should remember, is not to make your routine overly complex. You don’t need 8-10 different exercises to work out your whole body. Squats, bench presses, and pull-ups alone will hit every muscle in your body. Add in some calf and shin raises and maybe some wrist training and your set. If, for whatever reason, you think you need to use a large number of exercises, don’t do them all in one day, work your upper body one day, your lower body the next, etc.

Yakri~