So after training in the gym for years and never really ever seeing any results, I decided to take it seriously and take a different path.
First I decided to go everyday.
Second I decided to train a muscle or muscle group per day.
Then I decided to consume more protein to feed the muscles.
Then I felt tired to I started to take minerals and vitamins.
Then I started seeing results and haven't stopped since.
My workout plan of the week at the gym:
All exercises consist more or less of:
20 reps with light weight to warm up then:
8-10 reps of heavy weight ( 3 series)
I do a 10 minute warm up on the eliptical cardio or treadmill.
I spend about 45 minutes in the gym including the cardio before.
In between sets I usually do crunches or jumping jacks and things to keep going.
Monday to friday i walk about 30-45 minutes after lunch at a fast pace.
Monday to friday i walk about 30-45 minutes after lunch at a fast pace.
3 times a week i do 1000 skips.
Check the exercices here: http://www.leanitup.com/the-big-fat-effective-exercise-list/
Check the exercices here: http://www.leanitup.com/the-big-fat-effective-exercise-list/
Monday - Peck day
Inclined peck
Chest Flies
Dumbell pullovers
Cable fly
Seated back dumbell fly
Tuesday - Arm day
Bicep curls
Tricep Kickback
Deltoid dumbell side raise
Bicep cable curl
tricep cable pressdown
Seated forward side raise
Wednesday - Back Day
Incline Dumbbell Rows
Bent-Over One Arm Dumbbell Rows
Pull-Ups & Lat Pull-Downs
Narrow Grip Seated Cable Rows
Incline Dumbbell Rows
Bent-Over One Arm Dumbbell Rows
Pull-Ups & Lat Pull-Downs
Narrow Grip Seated Cable Rows
Thursday - Leg day
Wide Stance Barbell Squats
Standing Barbell Calf Raises
Barbell Lunges
Standing Barbell Calf Raises
Barbell Lunges
Friday - Cardio and ab day
I change the speed every 45 seconds to change the heart rate (also known as HIIT training)
5 minutes bike
5 minutes treadmill
5 minutes eliptic
then again
5 minute bike.
5 minutes treadmill
5 minutes eliptic
After training I take a protein Shake, I'm using this one at the moment:
I change the speed every 45 seconds to change the heart rate (also known as HIIT training)
5 minutes bike
5 minutes treadmill
5 minutes eliptic
then again
5 minute bike.
5 minutes treadmill
5 minutes eliptic
After training I take a protein Shake, I'm using this one at the moment:
I buy it from: TOTAL NUTRITION INCA
I also take a multivitamine tablet every morning, with a Zinc tablet and 5 Spiruline tablets
My diet is low on carbs and sugars, I eat a large variety of foods, vegetables, fruit as snacks. I eat aproximately every 3 hours.
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