My goal is to provide information on how to shape your body in the shortest amount of time. It's about working the muscles and not the joints. It's about using excellent form and not about how much weight you can lift. It takes a certain amount of maturity to leave your ego at the door. Lets get to the muscle groups and the exercises that will form them. Here's a simple workout. It lists the body parts and what days to work them. I will get to the "how to work them" later.
Chest = Bench press. Incline and flat press. Or incline dumbbell press and flat.
Walk for 20 min on the highest incline
Hamstrings =Reverse leg curls
Calves = Calve raises
Abs = Crunches (upper and lower body at the same time)
Walk 20 min on highest incline
Quads = leg extensions
Back = Cable pulley row. Low (hands in) and High (hands out). Next week, high (hands in) then low (hands out).
Walk 20 min on highest incline.
Shoulders = Upright dumbbell arm extensions.
Calf = Calve raises
Biceps = Arm curls
Abs = Crunches (upper and lower body at the same time)
You can walk on any day you like. Just make sure it's every other day. I like to walk on calve and hamstring days personally.
All but calves and abs are worked out once per week. This is a simple workout right? Right. Work your muscles hard and fast and get out. No slacking or you will have wasted a week.
The benefit of this workout is:
1. It is a quick workout
2. Your motivation to go to the gym is greater.
3. It will shape your body.
4. It is a simple workout
How easy is it to go to the gym if all you have to think about is leg extensions or bicep curls? The average workout should be about 30-60 minutes depending on if it's a walking day.
I don't care if you're a male or female, this workout will work if you do it right. Your concentration and energy should be on one muscle. That's it. That's why you’re going to the gym. "I have to do biceps today". "I have to do hamstrings today". See, that's it. It's the same mentality that helps AA members get through day by day. Take one muscle group at a time and do it well. This is not a very good workout if you like socializing. With this workout schedule, YOU WILL make progress in muscle growth and shape. I work out about 30-60 minutes per day. People in general are able to make the best muscle gains with short intense workouts, not long ones.
OK. Now; There is a lot more to cover in the workout area, but I will discuss eating for a bit.
If you are thin, you don't have to worry much about eating fats. Just stay away from eating simple sugars. For health reasons, I would stay away from saturated fats as much as possible. That would be in most milk products. If your going by the book, only one third of your total fat intake should be from saturated fats. If you want to gain weight, eat three regular meals and drink weight gainer containing about 6-8 grams of protein every hour between meals. Get a weight gainer that doesn't use simple sugars. Fructose is better. Complex carbs are even better. This means get a cooler and carry your drink with you. Your body uses protein to form muscles. Don't let your body break itself down to get protein to feed itself. Eat or drink six grams of protein every hour, when not eating. I can't stress this enough. Don't forget. Gaining muscle weight is hard. working out is the easy part, continuous calorie and protein intake is the most difficult part.
If you are heavy, you will be able to build your muscles underneath, probably more than others. This will give you a better overall shape, but to view it better, you will have to lose fat. The more muscle you gain, the more calories you will burn, thus making it easier to lose weight. You may want to increase the walking to 30-60 minutes every other day on 15% incline. A 150lb person will lose about 400-450 calories per hour doing this. Drop all simple sugars. Eat meals such as weight watchers frozen stuff two times per day. Drink protein drinks throughout the day. Every hour drink 5 grams of pure protein powder between meals all day. Wal-Mart has cheap stuff. Add a banana. It's a great thickener. Don't eat fatty foods. Your body has a good store of fats if you’re overweight. You don't need as much fat as a skinny person needs. 20% of your RDA is fine. This should be split up between all 3 fat types, mono, poly and saturated. Don't stay away from all fats. You need that 20%. Put a tbsp of peanut butter in your shake if you need to. It has high poly and mono and lower Saturated fats. Take pride in yourself and know that changes will come fast. Being consistent with your diet is the key.
There is a reason you only have to do one muscle group. Lets take Quads (front of your legs) for example. One light warm up set. 1 medium warm up set. 1 heavy warm up set. 5 heavy sets. 4 sets reducing the weight as you go. That's 12 sets. 9 that count. If you can still walk, do a couple sets of sissy squats or squats with a couple of dumbbells at your sides. Go all the way down if your knees are in good shape. If your knees are in bad shape, talk to your doctor. You can't do this workout. Be resigned to the fact your going to have the legs of a cowboy and just work your upper body. Hey, it worked for Fabio. Rest a few minutes between sets. I rest 4 or 5 minutes between my heavy sets. I'm done for the day in 45 minutes. Walking on the treadmill is futile on a quad day. All the other muscle group workouts go the same way. Drive them to failure and then get out, enjoy life. Don't waste your time in the gym unless that's where your friends are.
Many girls are afraid they will gain too much muscle. Don't worry about it. Only a select few can gain a lot of muscle. You are probably not one of those people. The same goes for guys. The object is to reach your natural potential as fast as possible, be happy with your body, and just maintain that great shape. At 45 I may have less muscle then when I was younger, but I feel this workout provides me with the perfect amount of muscle and symmetry.
Consult your doctor before starting any exercise program.