The human body is an amazing machine, but like any machine, it needs to be fed and well maintained to ensure that it functions properly.
Tips
Always, always drink lots of water, 1-2L per day
Always take a minimum of 24h to rest between workouts
Listen to music or a podcast, it takes your mind off the pain
Try to not workout alone, accidents happen
Eat 5-6 times a day
Introduction
I am not a health professional, the tips provided below are either from personal experience, well known workout/health gurus and/or workout/health magazines.
Remember, before attempting any serious change in diet and/or exercise levels, please consult your personal physician.
Overdoing it
If there's one thing I've learned in my years is that a surefire way to get me to quit hitting the gym is by my trying to do much, too fast. You need to understand that your body is a machine, but not a machine that can be run into the ground. It needs to be well maintained, that means activity, nutrition and REST.
Rest is the Achilles heel of most homegrown workout recipes. Your muscles do not grow while you workout, they grow in the rest periods in between intense workout sessions. If you do not give your body time to recuperate, it will fight back. You may feel tired more often, more susceptible to sickness, etc. This is because your body's energy is being fed into your msucles and during this time, your defenses are down.
Goals
Decide what you want, to lose fat, to gain mass, to be lean. Create REALISTIC goals for yourself, for weight loss, realistic means no more than 2pounds per week.
http://www.healthcentral.com/cholesterol/dailyfat-3432-143.html
Eat 5-6 meals a day!
What? I want to lose weight not gain?!
Actually, what this does is keep your body in a constant state of calorie burning. It also doesn't mean 2 eggs, 4 toast, coffee and orange juice six times a day.
What it means is: 1 cup oatmeal with coffee 7am (glass of water)
Protein shake 10 am (glass of water)
1 chicken breast in a tortilla, 1 boiled egg, carrots (glass of water)
1 apple, 10 almonds (glass of water)
1 cup cottage cheese (glass of water)
Somewhere in the middle of this, a 45-60 min workout. IT seems like alot of food, but I regularly have trouble making 2000 calories per day, why, because the food listed here is all lean protein, complex cards. It's low in fat and low in calories, but quite filling.
Give it a try and you'll see. You feel full all the time, which means you don't feel the need to sneak a chocolate bar or bag of chips. fish, sweet potatoes, beans (glass of water)
Diets, protein, carbs, fat and calories
The first thing you need to learn to exercise is your commonsense. You can workout 5 days a week but if you continue to feed your body empty calories through Pepsi, beer and other such contaminants, you've failed before you've begun.
Now, what this does NOT mean is that you can't eat or enjoy yourself anymore, it means you need to eat smart and eat clean.
The first thing to understand here is that what you are NOT undertaking is a diet, you are changing the way you live. What this means is that you are always are of the needs of your body and what you are or are not giving it.
When you are working out, you make microscopic tears in your muscles, the protein you ingest helps your body repair these muscles, making them just a bit bigger every time.The idea that carbs are bad is just not true. It really depends on what type of carbs you are eating.
The 'bad' carbs are those found in processed foods, usually with added sugars and these will almost always turn into fat. What the body needs to fuel itself is complex carbs like rolled oats, barley, sweet potatoes, red potatoes, brown or black rice, and whole grain breads (in limited amounts).
Good things for your body (Protien/Carbs):
- Water
- Fish - yes, even out of a can
- Turkey
- Chicken
- Beef
- Pork
- Complex carbohydrates
Water helps the body utilize and carry the nutrients you give. Water also keeps the body hydrated and helps you feel more full throughout the day. If you wait until you are thirsty to drink water, it is already too late. Your body will already be in a state of dehydration.
I've linked to some excellent articles in the Resources Section on Protein, Carbs, Calories and fat
The Workouts
There are many different kinds, but I like the 3 day routine. It provides a good range of exercise along with a proper rest period and an even important 'Cheat' day if needed.
Remember, the muscle is not ONLY between worked you you lift the wegiht, it's also working when you lower the weight. So FORM FORM FORM!
Do not rush your workout, if you are able to life a weight for a full set of 8 without any sweat or hesitation, then it's too light. Find the right weight for you. Breathe in when lifting the weight and breathe out when lowering it. Raise the weight, breathing in slowly, wait for 1 second, then breathe out, lowering the weight .
The Beginner Workout
Monday
- Bench Press: 3 Sets Of 8 Reps
- Squat: 3 Sets Of 6 Reps
- Bent Over Row: 3 Sets Of 6-10 Reps
- Military Press: 3 Sets Of 6-10 Reps
- Deadlift: 3 Sets Of 6 Reps
Wednesday
- Leg Press: 3 Sets Of 8 Reps
- Skull Crushers: 3 Sets Of 6-10 Reps
- Lat Pulldown: 3 Sets Of 8 Reps
- Calf Raise: 3 Sets Of 8 Reps
- Lateral Raise: 3 Sets Of 8 Reps
- Dumbbell Curls: 3 Sets Of 6-10 Reps
Friday
- Deadlift: 3 Sets Of 6 Reps
- Incline Dumbbell Press: 3 Sets Of 8 Reps
- Barbell Row: 3 Sets Of 6-10 Reps
- Smith Machine Squats: 3 Sets Of 6 Reps
- Dumbbell Shrugs: 3 Sets Of 6-10 Reps
