It's usually in the winter time that people start thinking about their summer body. Some of us have packed on some extra pounds and some of us just need some muscle toning. Or both.
There is of course a plethora of advice and suggestions found in the abundant variety of fitness and muscle magazines. But there is one fool proof method that no one will debate. It is very basic and straight forward. The only alterations you will need to make will depend on your immediate goal.
Your body is a magnificent machine but it has certain guidelines it adheres to. So the following workout will work but should be applied toward your specific goal.
First let's lay out the workout cycle that has been proven over time. This is a pattern even professional athletes follow.
It is a six day per week workout. DAY 1 is a upper body workout. You will do exercises for you arms and your chest. You will also do an abdominal workout.
Day 2 is a cardio workout of a minimum of 20 minutes up to 60 minutes. It is best to do an interval style workout. Most cardio machines have settings for that but if you are doing it manual style it is simple. Just push your self for 3-5 minutes and then do a comfortable pace for 3-5 minutes. Keep alternating it in equal increments.
Day 3 you are going to do your lower body. All of your leg exercises will be done on this day. You will do your abs again on this day.
Day 4 (Cardio) you are going to repeat Day 2.
Day 5 you will return to your upper body. This day you will concentrate on your back and your shoulders. You will do your abs again on this day.
Day 6 (Cardio) you will repeat Day 2.
Day 7 take a day off. Treat your self to a little snack.
Now that you have the outline of your workout there are two things you need to do now. One is plan out your specific exercises. Now here is where you have to do a little homework.
If you are overweight and you want to lose weight but you also want to build some muscles, pick one or the other first. The human body can accomplish both things however the body responds better to one goal at a time. For example most body builders build muscle first or "bulk up" then they cut fat to give the detailed muscle look second.
So look up on the internet, buy a book, or get a personal trainer to give you exercises that are geared toward your first goal. Don't mix routines though. If you are burning fat do all exercises for that goal. When you have your routine, take those exercises and put them in your six day format.
One other thing to consider is, if you want to burn fat you will do more reps and while lifting moderate weight. If you want strength and size you will do less reps of higher to maximum weight. But you may be doing some the same exercises for the most part.
The next thing you have to do is very important. You have to learn how to eat properly. This is a proper diet not a deprivation diet. You will need to eat a healthy amount of calories to maintain a strong workout. You will just need to eat good food. Keep in mind that although there are plenty of supplements available, nothing is as good to your body as actual food. So for example you may take some whey protein but try and get the majority of your protein from a food source.
Again the internet and or books etc, will educate you on healthy and helpful foods. Trust me you will not be hungry but you will cut out junk foods. Now this doesn't mean you can't occasionally have a Big Mac or something. In fact on your 7th day go ahead and treat yourself to some craving. The basic goal of eating is to feed the muscle and starve the fat. As you will learn though, it won't be carb or fat free. It will be a balance of good carbs, good fats, protein and vitamins etc.
So in review pick an immediate goal and build an exercise routine aimed at that specific goal. Then break it down into the 6 day schedule. Remember the best results come gradually and after consistant effort.
