(This page is still under construction. 2 minute workout VIDEOS coming soon....check back to see this complete body workout!)
Working out to build or tone muscle:
Muscle is built or toned and fat is burned the same way in us all, male or female. How ever, there are two things that need to be balanced if you want to get the maximum results for your efforts. You must:
- Have the knowledge of what your body needs nutritionally and tailor it to your workouts.
- Know just how much to workout. The length of time in each workout and the time between each workout.
Whether you are building muscle or burning body fat or both, a balance between these two points is VERY IMPORTANT!
Step 1:
Having the knowledge of what your body needs nutritionally and tailoring it to your workouts: This program will stimulate your muscles according to your caloric intake. If you take in more calories than your PCI (Personal Caloric Intake) you will be taking in enough calories to sustain more muscle. If your daily caloric intake is lower than your PCI, you will burn body fat. Your Personal Caloric Intake (PCI) is the estimated calories your body burns in a day to maintain your present muscle mass (give or take a few calories due to individual metabolism and exercise).This can be calculated by multiplying your LBM (Lean Body Mass) x 11. (Lean Body Mass is estimated by subtracting the fat pounds that you would need to lose to have a muscular fatless physique from your present scale weight.) Example: Scale weight 200 – 15 lbs fat = 185 x 11 = 2035 calories needed a day to maintain present weight.Cycling your calories up from this number will give your muscles the nutrition needed to increase your muscle size. By cycling your calories lower than this number you will achieve dramatic fat loss results!
A supplement to aid in workout recovery: You do not need as much protein as most of the “experts” say you do if you take the amino acid L-Glutamine after your workouts or first thing in the morning or both. Any protein is made up of various chains of amino acids and only a few of them is what your body needs in order to build and repair damaged muscle tissue. One of them, Glutamine, is so essential to muscle recovery and repair (also immune system function and controls sugar cravings) that you will find it as the main ingredient in many of the top brand muscle building/fat loss products. It accounts for about 70% of the amino acid pool inside each muscle cell. Your body releases this Glutamine from the muscle into the blood stream under any stressful condition (weight training) to boost immune system, so if you do not take it back in, your muscles will have to try and fill the pool back up by the several meals you have during the day. One problem with getting enough Glutamine from the foods you eat is that it is destroyed by the heat of cooking. The Glutamine I take is AAEFX’s Liquid Glutamine 2-5 grams immediately after I workout and first thing in the morning.Upon waking, after you have not had anything in your system for 6-8 hours and after you have worked your muscles from a workout,your body will absorb more of what you put in it. So maximize your results and make use of these times by putting this main ingredient back in your body. It also aids in fat loss and is the best thing to alleviate sore muscles. You will be amazed at what this one supplement will do. In order for you to get the best results, you need to be able to give your body back, nutritionally, what it needs to recover!
Step 2:
Know just how much to workout. The length of time in each workout and the time between each workout. Working out less to gain more is the key to achieving your goals quickly. Organizing the timing of workout days and days off will keep you from over-training. I can’t stress enough that over-training is so easy to do and you may not even know you are in this state. The only hint you get from your body when it is over trained is when you hit a plateau in your training. Over-training is the state the body gets in when you are doing more damage than it can recuperate from. When the muscles are trying to recover from a workout the following day, most people will workout again damaging other muscle groups compounding what needs to be recuperated. When this happens week after week, a person would have to stop training for about 1 or 2 weeks just to recover the damage done to the muscles.If you are trying to gain muscle, picture your body in an untrained state (you have not worked out for about 6 weeks). As soon as you workout your body responds by getting bigger and stronger as a defense to handle the “stress”that you are applying to it. If you train the very next day, regardless if youdo a different body part, your body is trying to recover from the damage done the day before. By continually training and not taking days off, you will be robbing the body of the nutrients and calories needed for recovery even if you do cardiovascular training. That is why it is wise to take a day off after every training day if you are looking for more muscle mass. The same goes for the length of the training session. The more sets you do, the more days you will need to recuperate from the workout. By working out very intensely (reaching a point of momentary muscular failure within a few sets) and training no more than 30 or 45 minutes each session, taking the next day off (some may need to take two days off), your timing is perfect to recover on the day off and resume training the following day.
Here is the basic construct of this workout and how it will keep you from over-training: When you train chest, your front shoulders (front deltoids) and triceps (the back of the arm) are always involved in the motion. Just as training back, the biceps and rear shoulders (rear deltoids) are involved in the motion of moving the weight. The same goes for working the quadriceps (thigh muscle), the calves and hamstrings (back of thigh) are some what worked by the motion of the exercise. By working these secondary muscles (shoulders, biceps, triceps, calves, hamstrings) immediately after you have worked the primary muscles (chest, back, quads), having already been hit to a certain degree, not much needs to be done to them. You may not even need to work the secondary muscles out at all and if you do, may result in over-training. In this workout the front and rear deltoids will not be directly worked having enough stimulation from the primary muscles being worked. Organizing your workout schedule in this way will ensure you from over-training. This program is designed to train every other day, each body part only once a week. Again, by taking a day off after each workout, regardless if you are working a different body part the next day, will ensure your body’s recovery.
Try this basic 3 day a week (in the gym) Workout!
EACH WORKING SET SHOULD END IN ABSOLUTE FAILURE, WHEN THE WEIGHT CAN NOT BE MOVED AT ALL, REACHING MOMENTARY MUSCULAR FAILURE. *** VARY YOUR REPITITIONS AND THE EXERCISES EACH WEEK, AS THIS STIMULATES YOUR MUSCLES IN A DIFFERENT WAY… After learning the exercises for the body parts, you can change out any exercise I have for another. The only thing that I ask is to keep the body parts on the days I have listed, as this will ensure you from over-training.
For the Beginner or Advanced This workout is a traditional, 3 day a week, in a full gym workout. It can be for the beginner or advanced! This workout is designed with low volume of sets to keep you from over-training. For best results, push your-self to the MAX and get INTENSE! Here is the Workout Outline:
** Primary muscles – Chest, back, and Quads. (After doing two good warm-up sets, pick two exercises performing two working sets for the primary muscle being worked, no more.)
** Secondary muscles – Biceps, triceps, medial deltoids, traps, hamstrings, and calves. (Pick one exercise performing two working sets for each secondary muscle, no more.)
Going To Failure On Each Set Is The Only Way This Program Works INTENSITY IS THE KEY!
DAY 1
* Chest Bench press barbell or machine (vary incline each week) 2×10 (A little more than shoulder width grip) Dumb-bell fly or machine fly (vary incline each week) 2×12 *Medial deltoids (shoulders) Lateral raise (dumbbell or machine) 2×15 * Triceps Push-downs with cable (any grip) 2×12
DAY 2
* Quads Any leg press or barbell squat (smith machine) 2×10 Leg extensions 2×15 *Hamstrings Lying leg curls 2×12 *Calves Standing or seated calf machine 2×15 (stretch at bottom for 2 seconds, hold at top for 2 seconds) Stomach crunches 2×30
DAY 3
*Back Wide grip cable pull-downs (pull to top of chest) 2×12 Seated rows with cable or T-bar rows 2×10 * Traps Shrugs (barbell) or up-right rows 2×15 * Biceps Standing barbell curls or seated dumbbell curls 2×10