What Is the Best Workout Routine?

For best workout routine results it takes as long as 4 days unless you are wanting to target certain muscle that lacks. Then you can throw an extra day on it.

You can put your workout days in any order you would like. I just have mine in this order because I like to get my harder workouts done in the beginning of the week that way when you start to wear down a little towards the end of the week you only have your easier workouts left.

One thing that anybody with fitness experience will tell you, is that you will not always have energy. There will be plenty of days that you will want to talk yourself out of working out. My best advice is for you to go to your nearest Vitamin Shoppe or Smoothie Factory close by and go ahead and get your pre workout drink. You will learn to keep this close by your weekly workout routines.

Level- Beginner to Advanced

Approx. workout time- 30 mins to 1 1/2 hours.

Days a week- 4 to 5

Always start with your warm ups and stretches... There's nothing worse than sitting at home with a pulled or strained muscle because you didn't warm up properly. Not only that but its mentally draining to sit at home watching weeks of your workout program go to waste. Grab about 1/4 to a 1/3 of the weight that you will start your workout with. Perform a couple sets of hammer curls or cable curls, 15 to 20 reps to get the blood flowing and the muscles warmed up. If you need a little boost, I find that a mp3 player or i pod definitely does the trick. With the right workout music you can bring a little extra push and effort with your routine.

Type of Workout

Fat Shred and Tone Up
20, 18, 15 Rep-Count
20 secs to none at all Rest Between Sets
1 1/2 to 2 mins Rest Between Exercises

Muscle Gain

12, 10, 8 Rep-Count
45 secs to 90 secs Rest Between Sets
2 to 3 mins Rest Between Exercises

Strength Gain

6, 4, 2 Rep-Count
1 to 2 min Rest Between Sets
2 to 4 mins Rest Between Exercises
*3 sets of each exercise listed below except cardio and abs

Monday

Legs, Calves, Cardio:
-Lunges 3X Sets
-Leg Press or Squats
-Leg Extensions
-Leg Curls
-15-30 Min. of Cardio- Treadmills, elliptical, bicycle
-4 to 6 sets of calves on the calf machine 10 to 15 reps

Tuesday

Chest, Triceps, Abs:
-Flat Bench Press
-Dumbbell Incline Bench Press
-Dumbbell Decline Bench Press
-Dumbbell Flyes or Peck Deck
-Cable Tricep Pushdowns
-Tricep Dips
-Skull Crushers Abs 6X Sets of 20 or more reps
-Decline Bench Crunches 2X sets
-Medicine ball Sit Ups 2X sets
-Hanging Knee Raises 2X sets

Wednesday

Back and Biceps:
-Lat Pulldowns
-Seated Row
-Bent Over Reverse Dumbbell Flyes
-Preacher Curls
-Hammer Curls
-Reverse Curl

Thursday

Shoulders, Traps, Abs:
-Shoulder Press
-Front Raises
-Lateral Raises
-Abs
Just stick with your workout plan and make it fun. There's no secret workouts you can do. It all depends on the details of how your doing it. These are the most effective workout routines for men or women. For a more detailed ab workout routine click the link below. If you can ever see your first set of results it will become so addicting you'll find yourself setting your schedule around your workout routine instead of trying to find time in your schedule to workout.

Remember, working out is only half the work needed to build the body you want. A very important factor for the best workout routine is your daily intake and post workout meal. Its like driving your race car week after week in races and never changing the oil. It can be done without it but it will eventually catch up to you with slow results or cause your improvement to plateau. Your post workout meal is what will feed your muscles which speed up the fat burning process. It gives you much more energy to push your drive to get back in the gym the next day and be 100% ready.

Stick with this for several weeks and it will quickly become your best workout routine, but remember to change your routine every 4 to 6 weeks to keep your muscles confused.
For help with any of the information in the article above please visit the link below.

Lee H. Houston invites you to [http://www.mynutrifitnesslife.com] to learn more about workout routines. There you will find fitness advice gathered from over ten years of trial and error experience. Learn how to get the fastest results and become a fitness expert in no time.

Article Source: http://EzineArticles.com/expert/Lee_Houston/496145

Pull Up Bars - How to Look Great

Best Workout Routine For Everyone ( That should every do )

Have you ever wanted to get in a good workout but just couldn't come up with the right workout routine. Sometimes you have all the time in the world to do a workout and other times you have no time but all the desire in the world. It is difficult in this day and age to find the time to get in a workout, but harder yet to get the best workout possible.

Do you lift weights or do a cardiovascular workout? Should you do upper body weight lifting or lower body? Yoga? Etc.... I find that a good circuit training routine that gets the heart pumping with a goodmuscle burn will provide you with the best of both worlds.

The first thing to think about for the best workout would be to know your time frame and understand that you have a finite period of time to do the workout. In that time frame you need to focus on your workout and nothing else. Try not to watch TV or read a book during your workout. This will only distract you from focusing on your workout routine. The following workout will only take about 30 minutes to perform but should provide you with a workout that will be very taxing.

To get started do a quick warm up routine to get the blood flowing to the muscles. Then do a good stretching routine to prepare your muscles for the workout, especially your back and hamstrings. Now it is time to workout. I prefer to do the big compound muscle movements first so your other muscles will have to work harder when you single them out for their respective exercise.

For example, doing push-ups utilizes not only the chest but also the biceps and triceps. Therefore, once you do push-ups and move onto the bicep and tricep workout your biceps and triceps will have to work harder because they have already done a set and will be tired.

This is the workout that I recommend and in the following order of exercises.

Push-ups

Chin Ups or dumbbell rowes

Dumbbell Lunges

Bicep Curls

Tricep Extensions

Front and Side Shoulder Raises

Calf Raises

All of the exercises are maximum reps and you should start with the first exercise and work your way down the list without a break between sets until the end. Then take a minute or two break and get some water and repeat at least two more times.

After the workout don't forget to drink a protein shake as that will help repair the muscles and allow them to heal so they can adapt and grow. When the muscles grow they burn extra calories so treat them well by feeding them well.

If you do this workout at least three times per week you will understand why this is the best workout routine ever. It is a fast paced routine that will provide a cardiovascular benefit and you will be toning muscles in the process. Happy workouts!!

Dr. Begovich is a physician dedicated to helping everyone achieving their weight loss goals. He is a practicing rehabilitation physician and expert author at Ezine articles and other sites. If you liked this article, then check out others at [http://www.healthyweightlossasap.com]

Article Source: http://EzineArticles.com/expert/Dr._J_Begovich/967640

Your Fitness and Motivation  

Best Workout for Belly Fat

Exercises are the best way to decrease belly fat?. And most people believe that belly workout is the ones which focus mainly on the stomach location and hence generate quicker outcomes than any other form of exercises.
If we discussing Cardio, such as boating, strolling, jogging or running, these will help you get rid of fat really successfully. And I also need some workouts that get rid of fat, and how to get that frustrating fat off of my reduced abs.

Some people said these are the best workouts to get rid of belly fat and are very much appropriate for newbies, innovative and innovative levels. You can start seeing results in few several weeks if you exercise these workouts consistently.

However, some workouts are more effective than others. When you execute workouts to get rid of belly fat, the concentration of your workouts must be consistently improved. When you plan on doing various workouts for the belly, each of these aspects should be taken in consideration. This is also true in regards to the workouts to get rid of belly fat that you involve in your exercise program. Loads and barbells are just a few of many different alternatives in weights that can be used while doing workouts for the belly.

So What are the best workouts to lose belly fat?. One of the best workouts or exercises for losing body fat is full sit-ups, and these can be done on a regular basis. Incorporate stomach exercising workouts with overall weight exercising and good healthy routines with help from a durability and exercising professional in this free movie on health section.

Many people Giving new thoughts or guidelines with others regarding workouts for the belly can be incredibly inspirational. As soon as if you start doing those workouts you will actually see the change. These workouts not only display the impact on the belly but also on other areas of the entire human body also.
Then one common technique to reduce your stomach fat is merging a suitable diet program with the entire proper workout program, revitalizing muscle mass expansion and weight loss as well.

Apart from these other effective exercise to lose belly fat are aerobic workouts and weight training workouts. Both these exercises help you to get rid of fat even more than what you get rid of in aerobics or during jogging. Generally best workouts to lose belly fat are divided into two categories intense cardio workouts and full body strength workouts.

To get great results it is very important to work on both the workouts. Both the workouts are very effective in burning the calories from your system and in improving the metabolic rate of your system.
So these are brief on workouts to lose belly fat and this can be a guideline to reduce your body or tummy fat if really start doing as mentioned above then you will see the change on your body and I guarantee it really works because I already tested by myself.

If you truly wish to success on reducing belly fat and want to have a smart or beautiful body, then you must visit real best diet plan resource [http://bestworkout-4bellyfat.com]. Go to this site immediately: [http://bestworkout-4bellyfat.com]

Article Source: http://EzineArticles.com/expert/Anousak_Somsanith/1325194

Fitness Workouts ( that you might don't know)

It has probably become obvious with all the attention placed on healthy living in the past few years that being physically fit can not only improve your quality of living but also extend your life by years. The medical community has conducted studies which have shown that people who participate in fitness workouts with regularity live for longer periods than those individuals who do not. These same studies have shown that even overweight people who participate in physical activity regularly can and will increase their overall longevity, compared to thin people who do not participate in any regulated fitness program.

That being said, we all know that physical fitness is an important element of any person's life. When the experts mention "physical fitness" they are not just talking about the body alone. While it is true that regular fitness workouts can enable a person to achieve a well-toned body and better health, the phrase "physical fitness" also refers to healthy eating, getting plenty of rest, allowing yourself some "me" time, and also the obvious exercise routines. On many occasions it has been seen that an obese person who participates regularly in physical workouts will have more stamina throughout the day than a slim person who does not. It is enough to make a person seriously rethink his or her lack of physical activity on a daily basis.

Fitness workouts are the easiest and best way to increase your stamina, endurance, flexibility, and strength. These workouts can also help you achieve good health and the ability to cope with daily stresses. Physical fitness has a direct effect on the mind and emotions as well. People who are out of shape often deal with stress poorly and are more susceptible to depression, eating disorders, and nervous issues. In fact, the immune system may even be repressed when a person is not physically fit. Because of the high impact that a regular and effective fitness program may have on your entire life, it is worth the extra time and effort to make sure you exercise a little bit each day.

When you plan fitness workouts, you need to be aware that the purpose of the exercise is to exert your muscles in different ways. This helps you work on your cardiovascular system, strengthen your muscles and flexibility, and improve the performance of your respiratory system to name a few things. However, it is extremely easy to overexert yourself or to sustain a serious injury during these workouts if they are not done properly. It is wise, and safe, to discuss your planned fitness plan with your doctor before participating. This way, you will avoid any serious injury or pain by exercising incorrectly or inefficiently.

Instead of simply participating in fitness workouts at home or at the local fitness center, many people choose to join organized sports such as soccer, softball, or arena football. These sports all have practice sessions in which there is plenty of exercise, and on game day, your endurance is certainly put to the test. Joining a sports team for fun and exercise is also a great way to improve and maintain your social and emotional fitness, since you will need to interact with teammates on a regular basis.

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Article Source: http://EzineArticles.com/expert/Joe_Stewart/41729

Top Fitness Strategies (That you have to know)

How many times have you said this... "I need to do something to get back into shape."? 

If you're like most people, probably more than once. But what stopping you from doing it? What's stopping you for getting back into shape? Or, just getting into shape? Better yet, from just improving your overall health and fitness?

The more people I talk with, the more articles I read, one thing is becoming clear to me... the older I get, the less time I WANT to spend in a gym. Oh sure, there are exceptions all the time, but the days of my 2-3 hour workouts are gone. Those days of "having" to get to the gym are over. As much as I love the clanging of iron bars at the gym, reality is I'm busy with this thing called LIFE!

Back when we could go to the gym for those 2-3 hours, we enjoyed ourselves. Admit it, you had friends you talked to, people you hung out with and so on, which was perfectly fine... at that time. Remember, our life was different back then.

That was a time when we only had ourselves to worry about. That was the time when we had high priorities of listening to the right music while lifting. We worried about how much we could bench press. Remember those days? Fun times! I LOVED IT! But, time waits for no one and we all move on, right?

Please understand, I'm not saying we don't have time for a workout, I'm saying we can no long live at the gym! Does that make sense?

In other words, we have moved on with life and have become wives or husbands that have other priorities now, we can't focus our attention at getting that extra pump just to keep up with your gym buddies. Oh, don't get me wrong, I'm all for pumping up and looking good, but what I'm saying is things have changed for us. Do you agree?

So, what do we do about it? What do we do to get fit and healthy as our age gets higher and higher?

Do we go back to living at the gym? What's our other choices?

But Andrew, that's the only way I know how to workout. That's the way I used to do it and I have to go all out or I just won't do it.

Or, and I LOVE this one... "I have to put 100% into everything or I just won't do it."

No one says to not put 100% in, I'm just saying our priorities and our time commitment to the gym has changed. You can still put 100% in, but you'll be doing it differently than you're used to.

I've interviewed a LOT of Fitness Professionals, and unless your profession IS fitness, they all say you don't have to live in the gym to see results. 30-60 minutes a day, 4-5 times a week, is all you need. If you can do more, GREAT! But the days of living at the gym has gone by us my friend.

If you're 40+ years old, and you WANT to spend 2-3 hours a day at the gym, by all means, DO IT! I applaud you for it! You really have your stuff together, without question.

But, for the majority of us, that just won't happen.

Now, most of us just want to get back to feeling good about ourselves, like what we see in the mirror, and do it with worrying about taking time away from LIFE. I'm telling you it can be accomplished. There is hope without having to live in the gym. All it takes is a little bit of time, some commitment, sprinkle in some common sense in the eating department, and you'll start to see results quicker than you think.

Do I have all the answers and secrets? Nope, no one does. But, I'm giving you a way to get closer to those answers and secrets. I'm offering you a way to listen to people who understand your situation, who have been through it, who have worked with others in your situation. I do this on a monthly basis by interviewing Fitness Professionals from around the world.

And now, you too can hear these interviews, get the tips, tricks and secrets of the biggest names in the fitness world. Just go tohttp://www.TopFitnessStrategies.com and become a Fitness Insider! You'll be amazed at what's out there for you to grab on to.

There's no time like NOW to do it! http://www.TopFitnessStrategies.com

Article Source: http://EzineArticles.com/expert/Andrew_Poletto/34372

10 Ways ( you might don't know ) to Get the Best Fitness Workout Routine

When it comes to a holistically hale and hearty life, fitness is definitely one of the watchwords! If you do not feel fit and healthy, you simply can't feel happy from within! I'm sure none would disagree. Each one of us must make sure that we take out some time from our hectic schedules to pursue a fitness workout routine. Let's take a look at some of the ways we could aim for a fitter self!

1. The best exercise for abs: side plank.

You should lie down on your left side with your elbow below your shoulder and your legs stacked. Then the right hand should be placed on your left shoulder or on your right hip. Once you have braced your abs and lifted your hips off the floor, hold on for as long as you can. Switch sides and repeat.

2. Standing dumbbell fly: For broader shoulders

A dumbbell should be held in each hand by your sides. Without shrugging, the upper body should be used to swing the weights up by a few inches. The arms and torso should form an upside down V shape. It will contribute hugely to your fitness healthy lifestyle!

3. Towel Cable Row: For great arms!

A towel is to be hooked to a cable pulley, following which you should stand in front of it, set up to do a row, while holding an end of the towel in each hand. Then the shoulder blades should be squeezed together and the towel rowed to your rib cage.

4. Pec Minor Dip: One of the best workout routines for chest

Once you've suspended your body over parallel bars, let your shoulder blades come together as you lower your body towards the floor. Make sure your elbows are locked while doing this. Thereafter, your shoulders should be spread and your body pushed upward again. There, can you feel your pecs working? Even with slight movement, it can do a lot to improve the overall size and shape of your chest.

5. Deadlifts for back muscles.

Begin with a low squat position and grab the bar with an overhand grip. Then your torso should be raised once you've sat back on your hips, pushed through your heels, and ascended upward. Throughout the motion, a tight core and straight back should be maintained.

6. The kettlebell complex: Most effective functional fitness workout

This will work wonders for you if you are short of time, or looking for a quick workout involving minimal stuff. All you need for this is a kettlebell and 20 minutes!

7. Bulgarian split squat: one of the best leg workouts

Hold a dumbbell in each hand once you stand lunge-length in front of a bench. Then the top of your left foot should be rested on the bench behind you. Your body should be lowered until your rear knee nearly touches the floor and your front thigh is parallel to the floor.

8. TRX Atomic Pushup: An excellent time-crunch move

Begin with your feet in a TRX suspension trainer or on a sliding surface. Follow this up with a pushup and then your knees should be pulled to your chest and then pushed back.

9. Squat with Ball: The best workout routine for toned thighs

Once you place an exercise ball between the wall and the curve of your lower back, stand with your feet apart by shoulder-width. Follow this up with bending your knees and lowering 5 to 10 inches. Make sure your shoulders are level and your hips square. This position should be retained for 3 seconds and then repeated.

10. K-Tread: Workout even while you're swimming, for a fitness healthy lifestyle!

In the deep end of the water, tread on it, making small circles with cupped hands and the right leg should be lifted straight in front of you, bringing it at hip level. Reach for the toes of left leg towards bottom of pool. Following this, the legs should be switched quickly, bringing right leg down as the left leg is raised, and hold on to this position for 5 seconds. This should be continued for 30 seconds, altering sides.

Happy workout, folks!

I am Martine Leom, a fitness enthusiast. I strongly believe that for a healthy lifestyle, one needs to follow certain functional fitness workouts. I have attempted to lay down certain easy-to-follow points for the workout of different body parts. Hope my fellow fitness freaks enjoy trying these!

Article Source: http://EzineArticles.com/expert/Martine_Leom/1612847

Are Full Body Workouts Best For Building Muscle?

Those who are interested in going for a building program should consider trying full body workouts as they are some of the best ways of building muscle. When you follow this program, it will enable you to increase the frequency of hitting each group of muscles. This is one of the big ways of determining if you are going to be successful in gaining the muscle and weight that you desire to have.

When you are following full body programs, you need to be lifting weights in the gym for just three days in a week. This leaves you to have four days which you can use to recover from the exercises and have a rest. This is an essential step in building of muscles and gaining weight. When you have a program for full body workout, you have to be careful when selecting the total exercise number.

You can use the split body part approach. You can decide to have three or four varying movements for group of muscles. This is because you will be working on just one or probably two muscles in a day. However, when you are carrying on a full body routine, you are able to work on many groups of muscles.

This means that total number of exercises that each part needs to be reduced drastically. You have to get the right set that you will work with in order to help you to build muscles using full body workouts. The following set up will help you to get results within a very short time.

First day: Squat Focus
Squat - You have to use the strongest stance and get the depth parallel.
Inclined Bench Press - You should use a strong grip and the motion should be full range.
Barbell Row - When you are engaging in this, you should use straps and overhead grip if there is a need to have them. It is acceptable to do some kind of cheating on movements that you make.
Pull ups - It is good to use an overhand, parallel grip or underhand. You should stick to this creation to this variation for the day.

Second day: Bench Press
Bench Press - You need to use full range for motion and the strongest grip.
Pull ups - You should use a variation that is different that you used during the first day.
Dumbbell Row - You should start with one side then exercise the other one. The free hand should be placed on the rack or bench to support you. You can also use straps but only if they are needed.
Leg Press - You should use the strongest leg placement.

Third day: Dead lift Focus
Dead lift - You should use a narrow stance, conventional and an under grip. Straps should not be used unless it is absolutely necessary.
Military Press - Apply the use of shoulder width grip. You should also use some leg drive.

On the third day of full body workouts, you can also engage in pull ups but they must be different from those of first and second day.

Article Source: http://EzineArticles.com/expert/Mathenge_Kabui/557294

Are You Making These Health and Fitness Mistakes?