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Article care of www.strengthandpowerdigest.com
When attempting to get into shape and lose weight, one thing you must remember, is that dieting does not work. You must make a decision to change your lifestyle. Don't starve your body of precious nutrients. Eat good proper meals, drink lots of water and eat fresh fruits and veggies.
Cardio is also a major factor in weightloss and toning. The main focus of this site is not cardio training, but cardio is vital to your goals. Just remember that you should do at least 30-45 minutes of aerobic exercise at least three times per week. A good way to start good cardio habits is to take short walks and work up from there. Running, stairmasters, treadmills and stationary bikes are all good exercise sources. Just use the equipment you are comfortable with and enjoy.
While there are differing opinions as to how much water should be consumed each day, just drink enough where you feel comfortable. Do not force yourself to drink more than you want to, because you will hate drinking it and before you know it, you are back to drinking soft drinks and other liquids.
*For the following workout schedules, the first number is the amount of sets (2x20). The second number is the number of repetitions. The amount of weight that you use depends on your strength level.
WORKOUT SCHEDULE #1
Monday:
Legs & Back
Squats: 1x25, 1x20, 2x15, 2x10.
Leg Press: 1x25, 1x20, 2x15, 2x10.
Leg Curls: 2x20, 2x15.
Leg Extensions: 2x20, 2x15.
Toe Raisers: 2x20, 2x15.
Lat. Pulldowns: 1x20, 2x15, 2x10.
Seated Rows: 1x20, 2x15, 2x10.
Tuesday: 30-45 minutes of cardio. Ab Work.
Wednesday:
Chest & Triceps
Bench Press: 1x25, 2x20, 2x15, 1x10.
Pec Deck: 2x15, 2x10.
Cable Cross-Overs: 2x15, 2x10.
Triceps Press-Downs: 1x25, 2x20, 2x15.
Triceps Kick-Backs: 2x20, 2x15, 1x10.
Dips: Do three sets of as many reps as can be done per set.
Thursday: 30-45 minutes of cardio. Ab Work.
Friday:
Biceps and Shoulders
Standing Curls: 1x20, 2x15, 2x10.
Seated Dumbbell Curls: 2x15, 2x10.
Reverse Curls: 2x20, 2x15, 1x10.
Side Lateral Raises: 2x20, 2x15, 1x10.
Upward Rows: 2x20, 2x15.
Shrugs: 2x20, 2x15.
Saturday: 30-45 minutes of cardio (ab work). This would be a good day for an outdoor run, inline skating or a hike.
Sunday: Rest and relax.
WORKOUT SCHEDULE #2
Monday:
Chest & Triceps
Incline Bench Press: 1x25, 2x20, 1x15, 2x10.
Cable Cross-Overs: 1x20, 2x15, 2x10.
Pec-Deck: 1x20, 2x15, 2x10.
Triceps Press-Downs: 1x25, 2x15, 1x10.
Triceps Extensions: 1x25, 2x15, 1x10.
Push-Ups: 3 sets of as many reps as can be done per set.
Tuesday: 30-45 minutes of cardio, ab work.
Wednesday:
Legs and Back
Squats: 1x25, 1x20, 2x15, 2x10.
Leg Extensions: 1x20, 1x15, 2x10.
Leg Curls: 1x20, 1x15, 2x10.
Toe Raisers: 2x20, 2x15.
Lat. Pull-Downs: 1x20, 2x15, 2x10.
Seated Cable Rows: 1x20, 2x15, 2x10.
T-Bar: 1x20, 2x15, 1x10.
Thursday: 30-45 minutes of cardio, ab work.
Friday:
Shoulders & Biceps
Military Press: 1x25, 1x20, 2x15, 1x10.
Side Lateral Raises: 1x20, 2x15, 1x10.
Arnolds: 1x20, 2x15, 2x10.
Standing Barbell Curls: 1x20, 2x15, 2x10.
Seated Dumbbell Curls: 1x20, 2x15, 2x10.
Reverse Curls: 2x20, 2x15.
Saturday: 30-45 minutes of cardio, ab work.
Sunday: Rest and relax.