THE WORKOUT PLAN FOR BODY CONTOURING-FOR BEGINNERS

"Abandon all hope you who enter here" - was written on the door of Dante's hell. And we do not want to introduce interested in hell, but rather in a world that could easily become a heaven but here on earth. This option is granted to all those who have already "stepped and tried the taste of the sun," will forever remain fans of this magical world that we call bodybuilding, fitness, or whatever you want. It is important that this opportunity to make my life more beautiful and better. The one that started it already knows. Those who have not yet started, let go, let them cross the threshold of the gym. Fortunately, it's that time when weight workout was a privilege born giants, and others were able to go to the football players. Maybe, but also reduce the bias related to bodybuilding and more people realize that the shape of the body is possible and that it does not happen just by using prohibited substances. The vast majority of visitors to the gym will never compete in the traditional sense of the word, but to himself. It is characteristic that one shining star gyms, such as for example. Shawn Ray, clearly formulated very essence: "If you can not become Mr. Olympia or Mr. Universe, you can be the best as long as you're capable of." That is the real challenge is always victory over himself. The Baron de Coubertin and the promotion of sports, and to popularize its grassroots founded the Olympic Games .Nowadays are very popular fitness products, many of these devices are used. There are those who would like to lose weight, others would like to get a hand on a few pounds overweight.

There are those who would like a little stronger, and there are those who want and feel good, go to a community, to belong somewhere. It is a very enjoyable pastime, still offers an experience of success and helps release the stress of everyday life. Exercise makes one more resilient, it is one of the options for health care. Body shaping is a process of learning and development continuously. Those who still doubt about comparisons to heaven, I can see for yourself! Type in a gym or at least exercise at home!

If you decide to look for a gym with enough courage to knock on the door, then we can still declare that you have made the biggest step on the path of development. In the first few minutes you will be confused, you will have the feeling that everyone's watching you. After this initial tension will cease and all will decisively deal with this apparatus, devices and adopt various theories of exercise. Maybe even too vigorously! In order to sports activity we chose was useful and appropriate to achieve the results we need to be informed. Otherwise, we may suffer a serious injury or overtrain, which will deprive us safe. Everyone is in their interest to beginners are happy or successful. Trainers, gym owners, fitness industry-all in the interest, not to mention the athletes. This article will help that.First we read the prejudices and misunderstandings regarding weight workout. We will respond to erroneous conclusions that are commonly heard!

It is not true that by exercising with weights can not lose weight!

We will not lose weight, if it is exercise schedule, and performance exercises, especially diet, inadequate. Proper weight training will allow us to shape the body parts, to the fullest extent where we want to lose weight, as long as it's at all possible. With various exercises we will be able to separate the individual parts of the body and its proportions "set" other body parts in order to achieve a smooth outer appearance.

It is not true that the people of bodybuilding will become "wider"!

Cross-section of muscle is smaller than fat reserves, but more mass, and so with the same body weight becomes thinner, stronger, our appearance becomes strained.

It is not true that the muscles become stiff!

Stretching is an integral part of any training program, and in this way the problem can be avoided. A lot of bodybuilders who compete have very relaxed muscles.

It is not true that the higher risk of injury!

It can easily be argued that exercising with weights safest sport. The right lessons still need to do exercise regularly, so the joints will be properly engaged in biotechnological natural angles, on the other hand lifting weights is not actually based on the explosive movements that are more dangerous. Injury solely caused by improper loading and inaccurate, improper performance.

It's not true that women of exercises with weights lose their femininity!

That is the one question the very subjective assessment, on the other hand are only those women at risk by accepting all conditions of extreme events such as the use of doping or excessive consumption of fat.

So before you begin any type of training, we must be clear our goals. We define them exactly, because the only way we can determine the methods and means have to be used.

Our ability to assess and determine what type of body we belong

Ektomorf: lean, thin bones, hardly thicker

Mezomorf: athletic, muscular, natural, easy to develop

Endomorph: boned, rounded, easy to gain weight

We need to take into account the sports history, when was the last time we dealt with it and have any kind of injury, whether the right heart and blood pressure? How many times we have been able, with his job and family, take the time to workout? When a break from everything, then we need to plan and choose the ideal exercise program. The above workout plan for beginners provide examples of appropriate place to start. Taking into account the rules of diversity goals and separate exercise to the needs of women and men.Very important to note that the most effective method if our weight training supplement to aerobic exercise training, after training with weights, or in the days of not training with weights. It can be jogging, or special stepper at the gym, exercise bike, rowing. Since there is no way to explain everything in detail and visual representation of this article, for beginners it is very important to help trainers and trainees advanced gym.

Our roadmap includes facts. Essential elements can be found in any serious professional book. The most important goal is for beginners to ensure that such a possibility in the event of a successful performance guaranteed to deliver maximum results and lead to the realization that every copy of the workout to train professionals is not the only way of development!

In the early days of the most important workouts to learn and understand. It must be learned exactly, because it was wrongly taught movements difficult to correct later. The desired action can only be expected to comply with the appropriate forms. We used weights properly selected in accordance with the recommended number of repetitions. At the beginning of the workout record your exact weight, your measurements, determine the percentage of body fat (which is a real indicator of development), because we know where we're going. This plan will run 6-12 weeks of workout, during one workout along with warming is max 60 min. Bear in mind that the recommended workout programs provide success only to the exact maximum performance. Following this direction in the gym!

After the die is cast and the first time you step into the gym, start exercising fundamental heating. It is very important and is an essential part of training. Never forget that! Thus we can avoid serious injury. Prepare the body to physical stress that will have to endure during training. Intelligent athlete will spend 10 minutes warming up. General warming means shorter time (5-10 min) before training perform aerobic exercises with exercise and stretches prudent move our limbs. Then slightly increase heart rate, blood circulation intensifies, the temperature of our muscles grow and become more flexible. Special section warming means that before each exercise make one or two series with a light weight. These exercises will start your joints, tendons, u and will help to find the ideal path weights. It must be taken seriously, because every athlete fears the most injury in the long term it can be removed from the gym! Control at the end of our measures and compare them with the initial measures. Book our successes and our failures honestly accept. Let's not forget that this is a continuous process of learning and development. One part of our body develops easier, others harder. We learn from mistakes!

Finally, here are some examples of the causes of failure

Improper sizing of weights

This error can easily result in injury, namely the momentum starts then our weight and the muscles, contrary to our objectives, at very low intensity. Nothing that runs on development. And the endpoint joints and tendons get burdensome. Additionally, we will be able to isolate certain parts of the body and stronger muscles will be involved in exercises that target the lower muscles, so it will fall further behind weaker than the other.

Failure to comply with the current time of rest between exercises

If we only talked during training, we will increase the risk of injury, because it cools the muscles, and because of the excess vacation time expose them to a lesser commitment.

Omission training

Incapable we organize our lives so that we are regular training sessions and to perform as directed.

Recommended exercise workout for women who want to shape the body

Monday-Wednesday-Friday

Squats 4x 10-15 reps 60 sec break

Elbow toe  3x 10-15 reps 30 sec break

Bench press on an incline bench 3x 10-15 reps 30 sec break

Pulling the chest on pulleys 3x 10-15 reps 30 sec break

Abdominal contractions 3x 20-30 reps 30 sec break

Lifting your feet on the bench 3x 15-20 reps 30 sec break

The leaves standing 3x 15-20 reps 30 sec break

Once a week doing aerobic workout our choice for 30 minutes.

Recommended workout program for men who want to shape and strengthen the body

Monday - Wednesday - Friday

Squats 4x 6-8 reps 60 sec break

Bench-press 4x 6-8 reps 60 sec break

Rowing in a forward bend 4x 6-8 reps 60 sec break

Thrust rod behind his head 4x 6-8 reps 60 sec break

Standing biceps 4x 6-8 reps 40 sec break

Lying triceps 4x 6-8 reps 40 sec break

The leaves standing 4x 15-20 reps 30 sec break

Abdominal contractions 4x 35-40 reps 30 sec break

No need for aerobic workout

.And what to say at the end? I wish much success to all, find your joy in physical workout and be brave like this bodybuilder who wrote the following lines:

Body shaping is my fixation.Every inch dip in the magical world that offers a compelling bodybuilding. That passion does not. A similar fire that constantly burns deep within myself, and when you step into the gym, more scorching.

~ Dorian Yates, MA. Olvmpia

JUST WORKOUT

HIIT WORKOUT PLAN,BEST WAY TO LOSE FAT

As most readers probably already know, HIIT stands for High Intensity Interval Training. HIIT is often mentioned in the context of an effective loss of excess body fat and the vast majority of which he was tried for this purpose swears his effectiveness.And really, studies have supported the effectiveness of HIIT's. Indeed, HIIT has been declared effective in burning fat than traditional "regular" aerobic workout. HIIT is very easy to describe and understand. The concept is simple - a typical HIIT-in alternate short intervals of high intensity intervals with less intense active recovery. Intervals of high intensity should be at about 90% of maximal heart rate, and recovery intervals at about 50% maximum. Unlike traditional aerobic training (for example, 45-60 minutes on the treadmill at a steady pace), HIIT in addition to saving time (typically takes from 20-30 minutes depending on how well trained) provides long-term increase in basal metabolic rate after the workout. It has been proven that 24 minutes of HIIT after completing the basal metabolism is 5-10% higher than after aerobic training standard type. This means that the body long after such training consumes fat reserves even at rest. This effect is achieved due to the effect called EPOC (Excess Post-Exercise Oxygen Consumption), which indicates an increased acceptance of oxygen in the recovery. What does this mean in practice? If you correctly perform HIIT, immediately upon completion of training you catch your breath, profuse sweating and feel a certain weakness in legs.

A further benefit that an athlete can get from HIIT is increased insulin sensitivity, therefore, such a training regime will help to prevent type 2 diabetes Related to the regulation of insulin secretion after a HIIT can expect reduced appetite, which is another aid you lose excess weight. It has been proved yet another beneficial effect of HIIT is, and that is to increase growth hormone (HGH), which contributes to fat-burning effect while preserving existing muscle tissue from catabolism. Since the concept of HIIT is, there are several components that can be changed.

Running (on the treadmill) at intervals

The first of these is the length of the high-intensity intervals. Shorter intervals of 15-30 seconds means more effort will result in higher secretion of growth hormone secretion and increased levels of fatty acids in the bloodstream. In this way, they become available for use in energy production. Intervals longer than 30 seconds, resulting in a large number of calories lost. These longer intervals deplete glycogen reserves, allowing the body to use fatty acids as an energy source. The duration of the recovery interval also affects the performance of a HIIT. It is part of the HIIT protocol in which we walk or run slowly (of course, if you do HIIT on the bar). If the recovery interval is longer, we can do more strenuous high-intensity interval that follows. This greater effort will again result in increased secretion of HGH. Also, the longer the recovery interval reduces the risk of overtraining. A shorter recovery resulting in an accumulation of lactate, glycogen depletion of reserves and higher EPOC effect. However, it also increases the risk that overtraining.

Example of HIIT workout

Intervals
First, warm up for 2 minutes. The first part of the training HIIT interval with a long recovery. First sprint for 15 seconds, then gently run 45 seconds. Such way will release fatty acids into the bloodstream and increase the levels of HGH. To repeat 8 times. Along with the heat, the first part, then, is 10 minutes. In the second phase, by a 25-minute classic cardio on the treadmill, then brisk walking or jogging (personally I prefer walking). This will allow the active muscle recovery after a HIIT, and will help to burn fatty acids to a HIIT released into the bloodstream. The last stage is again HIIT, which will be more intense interval. This will cause a depletion of glycogen reserves and consequently greater EPOC effect and increased burning of fatty acids. Sprint intervals which lasts 1 minute, and recovery intervals (jogging) are also 1 minute. The duration of this phase is 10 minutes.

Tabata method
Not a single review of HIIT would not be complete without a reference to Tabata training method or workout. They call it even and supra-aerobic cardio because of its high intensity. Some who have had the opportunity to try, instead of a high-intensity cardio, considered more appropriate name for high-insanity cardio. Tabata is the most effective known method of HIIT's. It is also by far the most intense and shortest in duration (lasting 4 minutes). The creator of the method is dr. Izumi Tabata at the National Institute of Fitness and Sports in Tokyo (in fact, the truth is that the Tabata just called to determine the effectiveness of the method, and the original idea came from the head coach of the Japanese national speed skating team, but somehow is still named by tabata method). The original Tabata protocol consisted of a 5-minute warm-up, 8 intervals of 20 seconds of maximum intensity followed by 10 seconds of rest and ends with a 2-minute "cooling-off". So, Tabata was originally worked with highly trained athletes who were in top condition. They worked eight intervals (or more!) On bicycles at speeds of 85 rpm, until they could no longer maintain the high intensity. To calculate your maximum HR (heart rate per minute), simply subtract 220 from the number of his years. So, anyone 30 years old has a max HR 190bpm. When you do this protocol as just described, you should HR was over 200bpm! It is very important that individuals who are less well trained not "jump" immediately Tabata, because it can be very dangerous and finish so that other rising from the floor (literally!). Instead, we need to enter the training gradually, with a longer duration, but much slower pace.

It is important to only use the cardio equipment (weights or any equipment to practice under load), because in this way can be gradually modulated intensity. The treadmill in this case is also not adequate because they can not stop quickly enough. Advisable to use a heart monitor that can determine the maximum HR during the workout. 1 minute after completion of the training should be recorded HR. It is so called. HR recovery. Beginner will start with the first two intervals, and when you notice that the reduced HR recovery, it will add one more interval training. The next time you cut, it will increase the resistance of the trainers, and little by little progress. Until it reaches 4 minutes, for example. 8 intervals of 20 seconds alternating with 10 seconds of rest. 4 minutes sounds very short and harmless, but if the protocol is executed properly (all-out!) could be the hardest four minutes you've ever experienced!

Finally, just to mention some disadvantages od HIIT workout

This workout can not be conducted on a daily basis. If performed too often, it increases the likelihood of overtraining, especially if the usual routine and we have strenuous leg workout. So, in the days when we feel more tired, to rest or do a classic low-intensity aerobic training. Furthermore, there are people who practice high-intensity just is not intended. These are individuals who are overweight, then people with respiratory problems, cardiovascular problems, etc.. As far as healthy people, if you're new to exercise, you'll gradually get used to the low-intensity exercise and persistence and continuity and to get a HIIT. We should not immediately rush to the high intensity, because the harmful effects can completely overpower the benefits of such workout. So, do you have a reasonable number of pounds, and at the same you are healthy and have a long enough continuity in training, try HIIT - chances are that you will be delighted with the results in a relatively short time. Of course, calorie restriction in diet and adequate supplementation is meant!

300 WORKOUT PLAN

You think you're in top condition? Try the 300 Spartan workout program!

Want to look like those guys from the movie 300? You can, but only with great dedication. Not only will you be physically longer have to "injure," but you'll have to work on the diet. You can not train like an animal then exterminate three Big Macs and look like King Leonidas. Simply does not work that way. Food becomes more important when you want to get the weight.
It should be noted that Gerald Butler wanted to fake it convincingly the role and has workout more than the rest of the film crew. The whole team would spent two hours practicing and rehearsing two hours of martial art. Butler went a step further, hired a personal trainer and trained an additional two hours, so it was six hours a day. He felt as acting king to be the greatest.
People have often wondered when they find out that the team should be from 300 just three months to put on the muscle. Even more unbelievable is that most of the actors were in very bad shape, one of the actors started with 18 kg too, and after three months he still looked like he was carved from stone.

How's the team began the 300? Their coaches wanted them to speed up metabolism and melt away pounds therefore they work out cardio exercise in the gym without a warm climate. The daily menu consisted of a lot of chicken, protein drinks, vegetables.Typical bodybuilding diet, just enough, but nothing too much.
Workouts were unpredictable. One day they were scheduled cardio, heavy weights the other day, one third of unorthodox exercises like running from one point to another with a cable attached to the body to resist or lifting huge tires, switching and jumping out of the tires. One of the best ways to develop your body that you never knew what was coming.
In the end, caused the actors to complete the program 300th. Only half of them ventured to the adventure, and the best time belongs to Andrew Pleavin who failed to finish training for 18min and 11sec.

300 Workout

Remember there is no break between exercises!

25 pull ups
50 deadlifts
50 push ups
50 jumps on box of 60cm
50 leg raises with bench bar holding over the head
50 single arm throw out weights
25 pull ups

Just to complete the entire workout can be considered a machine. Half of the cast, which was already in an enviable shape, not even trying, which tells you how much the workout is difficult. If you pass push-ups, you are in a box that will deprive the last atom of our strength, and if by any chance you still have some power in it, have fun, because the next scheduled level surface and raise / lower leg.

So if you want to be like them there are lot of blood and sweat to give but workout will pay off.