Here is a sample 3 day workout that you can try out, i did it a long time ago and it worked for me so i decided to publish so that someone else who is just starting out can use this as a base for their own workout.
During the first day of the 3 day workout you should train your chest, back and abs. Do between 12 and 15 reps on each set, for a total of three sets. The exercises you should be doing during the first day are stiff legged barbell with dead lift, inclining the dumbbell press, bent over barbell row, barbell bench press, crunches and dumbbell flies.
For the second day, train the shoulders and the legs. Again, do between 12 and 15 reps during each of the three sets. The exercises during the second day of the 3 day workout are seated calf raises, lunges, barbell squats, side lateral raises, front dumbbell raises and upright barbell rows.
The third day of the 3 day workout should train the triceps, biceps and abs. The number of sets and reps are the same as before. During the third day you should be doing crunches, dumbbell hammer curls, front dumbbell raises, barbell tricps extensions, lying triceps presses, dumbbell curl inclines and barbell curls.
You should be eating some carbohydrates and proteins one hour before you start working out. This way, your body will have plenty of energy to spend during the workout. Having plenty of energy during the workout means that it’s going to go into an anabolic state, which gives you plenty of energy for your muscles to work effectively.
The muscles get more blood flow to them when they are trained. If your body gets carbohydrates and proteins before you work them out, the body will use that extra blood for the muscles, which get worked out more efficiently.
When you’re trying to get more carbohydrates and proteins in your body before a workout, one idea is to eat a bowl with rice and maybe a protein shake. That’s not written in stone though, as you can pick any food you want.
If you want to really lose some weight, you need to cut out the calories. Many people wonder: “How many calories should I eat a day?”
Honestly this all depends on your diet. You need to see how many calories you are eating on an average day and then gradually start cutting back. For each 3,500 calories burned or cut down you will lose one pound. So, for example , if you were to cut off 500 calories each day from your diet, at the end of one week, you should have enough of a deficit in order to lose one pound of fat. The same if you burn those calories by exercising. The ideal situation is to cut back half the calories from your diet and burn half or more with some form of physical activity. When you do exercise, you may notice some increase in your weight, that is because the fat is burned but muscles develop. The muscles weigh more than the fat it replaces. [click to continue…]
Another question ive got a lot recently and one that i will answer today is Grilled Chicken calories. This is quite a popular question since my assumption is that this must be the most popular way that everyone prepares chicken. The calories itself arent too bad individually but if you eat 2-3 pieces or more then it will start to add up. Lets look at the numbers, as you saw in one of my preivous posts, a grilled chicken breast has 215 calories, a grilled chicken leg has 184 calories. Try not to overdo the number of pieces, for example if you eat two legs and one breast, thats nearly 700 calories! Be careful or the grilled chicken calories will just add up.
I had a greek salad recently and was curious about how much a single potion of that cost me calorie wise. AFter w a bit of research online the numbers i got were all over the place, not only that but none of the recipes were ever the same anyway i decided to average it out between home recipes and fast food outlets, the calories in greek salad were mostly from the feta cheese (i always ask for extra) so after avergig it out, a single potion of the average greek salad contains 90 calories. This number goes up if you eat it from a fast food outlet, with the average coming in at 220 calories.
Probably the one thing that everyone wants is a flat stomach and despite what you might have read elsewhere, there is only way to do it and that is to burn fat. Now burning stomach fat cant be done directly, there is no single exercise or diet that will result in a spot fat reduction from any part of the body. Instead you have to lose weight consistently over a period of time and once adequate amounts of fat have been burned from other areas, then it will start to drop around your stomach.
The first parts of the body that loses fat first varies from men to women and from person to person but the stomach is usually the last. Burning stomach fat will be hard work and its something that you must really want to do in order to have the kind of commitment you are going to need.
Now I am not saying sit ups and the like are useless, they tighten your stomach and make it look a lot smaller. Do that for long enough and if you are a guy the six pack will grow so that when the day finally comes that you have burnt off enough stomach fat then it will start to show.
I could go on, but to cut a long story short, get into a weight loss/fat loss program and make the concerted effort and do not believe anything or anyone that says otherwise.
