Bodybuilding Workout Routines - Diet Recommendations

Bodybuilding Workout Routines - Diet Recommendations
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Bodybuilding Workout Routines - Diet Recommendations

I will cover diet in more detail in another article, but for now I'll give this advice: it is best to consume a diet consisting of approximately 50-60% carbohydrate (mostly complex carbs.), 30-40% protein, and around 10% fat. Try to stay away from junk food, and drink plenty of water. To stay fully hydrated is very important to building muscle tissue - remember, muscle is 70% water. Protein sources should come from white and red meat, fish, eggs and other dairy produce. Good carb sources are rice, pasta, potatoes etc.

Bodybuilding Workout Routines - Diet Recommendations

If you are also trying to lose body fat, you must eat in the above way, but you must also create a 'caloric deficit' i.e. take in slightly fewer calories than you burn up each day, while training, and keeping you're protein intake high. In order to work out your maintenance caloric intake, i.e. the number of calories you need to take in each day to maintain weight, add up the calories from everything you have eaten in a seven day period, and divide by seven during a week in which you're weight has not changed.

Bodybuilding Workout Routines - Diet Recommendations
Bodybuilding Workout Routines - Diet Recommendations
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This is you're maintenance caloric intake. In order to lose fat, consume about 300 calories less each day than this figure. In this way, you will lose body fat while maintaining, or perhaps increasing, your current muscle mass. The addition of some mild aerobic exercise a couple of times a week will also increase the fat burning process. Once you are happy with you're body fat level, you must then increase your caloric intake in order to gain muscular body weight.

Bodybuilding Workout Routines - Diet Recommendations
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Bodybuilding Workout Routines - Diet Recommendations

Bodybuilding Workout Routines - Diet Recommendations

If you are initially just trying to add muscular body weight, then it is obviously important to eat slightly more than your maintenance level number of calories per day. Increase slowly, eating good food, and in so doing, determine how much you need to eat to progress, without putting on large amounts of body fat. Remember, though, that it is not possible to put on large amounts of muscle without adding some body fat in the process, which can be periodically removed with alterations in training and diet, revealing your hard-earned new muscle.

What rate of progress is to be expected?

In the first six months or so, if you do everything right, you should experience quite rapid progress, especially in terms of strength. However, sooner or later you will hit a plateau where you will have to experiment with your training and diet in order to make further progress, which is where determination and patience come in. Make no mistake about it, there is a law of diminishing returns in bodybuilding where the bigger and stronger you get, the harder it is to add further strength and muscle mass

This is why so many trainees lose interest and give up training, because they lack this determination and drive. The greatest battle that you have in bodybuilding or other strength sport is not with the weights, but with yourself; quite simply put, if you don't have the guts to push yourself, and the will to be consistent, you won't reach your training goals.

In future articles, I'll cover more advanced training for strength in specific exercises, and dietary considerations. Until then; go for it, and put these bodybuilding workout routine diet recommendations to the test!!!

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2 Basic Floor Workout Routines For Beginners

2 Basic Floor Workout Routines For Beginners
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2 Basic Floor Workout Routines For Beginners

It's a given truth that once you are new to the fitness lifestyle, questions arise. You tend to raise concerns to yourself like: Do I have to follow certain food diet? How long should I work out? What if I get bored and end up quitting? Will I be able to do the routines appropriately?

2 Basic Floor Workout Routines For Beginners

How will I successfully reach my goals? All these queries are answerable if you are just enthusiastic, positive and determined to get your desired weight. If you weigh 150 pounds now and you want to be 140 in just a month, then you will have to work hard for it. Dropping 10 pounds a month is doable of course. But again, you will have to exercise for it.

2 Basic Floor Workout Routines For Beginners
2 Basic Floor Workout Routines For Beginners
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Weight loss is no miracle; it is certainly an effect of regular workout and healthy diet. Beginners must realize the truths about how to drop weight. Exercise is the core of it all. These 2 basic floor workout routines for beginners will make sense to you if you are just dedicated to do them:

2 Basic Floor Workout Routines For Beginners
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2 Basic Floor Workout Routines For Beginners

2 Basic Floor Workout Routines For Beginners

1. Bridging. This is done basically with you on a lying position. You will need a fitness mat to protect your back. Place it on and lie with your body facing toward the ceiling. Bend your knees a little bit but make sure your back remains in an impartial position which is not too pushed into the ground and not extremely curled. Remedy from inclining your hips upward.

Your arms are to be placed on the sides. Bring your hips up away from the floor and try to feel the contraction in your abs. Your hips must be in alignment with your shoulders and knees as you bring them up. Hold on to this position for 5 to 10 seconds and breathe deeply. Bring your hips down after a few seconds and up again for another round. You can do 2 sets of 8 to 12 repetitions.

2. Abdominal Crunching. This is very common for beginners who want to trim inches off their belly. You still have to do this on a lying position. Bend your knees a little bit and place your arms across your chest with your hands touching your shoulders.

It's not advisable to place your hands beneath your head because the tendency is that you will take your weight from your hands that might cause on your neck. Your trunk muscles are largely used as you lift your upper body away from the floor. Crunch up and down making sure that you inhale and exhale accordingly. You can do 2 sets of 12 repetitions in your crunches.

These floor exercises are to be done after your cardio routines and free weights training. Mostly, floor routines are used by beginners who want to work on their abs, butt and upper torso.

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Free Exercise Routines - A Basic Workout For Beginners!

Free Exercise Routines - A Basic Workout For Beginners!
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Free Exercise Routines - A Basic Workout For Beginners!

So you're looking for free exercise routines? Well, who isn't? Especially this time of year. You ever hear the expression "you get what you pay for" - of course you have. That's an expression that holds true about 80-90% of the time. Of course, that leaves a 10-20% window for when you'll actually get a great service or product - in this case, an exercise routine - for a non-existent price.

Free Exercise Routines - A Basic Workout For Beginners!

Allow me to introduce myself. My name is Bill, I'm a certified personal trainer and I've been working in the fitness industry for over a decade now. I've trained countless clients and I can tell you this - as long as they're committed to the programs I design for them, they always reach their goals.

Free Exercise Routines - A Basic Workout For Beginners!
Free Exercise Routines - A Basic Workout For Beginners!
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Now here's the thing - I don't know you, we haven't sat down and done a consultation to go over your goals, so in all honesty - I can't design a free exercise routine specifically for you without doing so.

Free Exercise Routines - A Basic Workout For Beginners!
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Free Exercise Routines - A Basic Workout For Beginners!

Free Exercise Routines - A Basic Workout For Beginners!

However, that being said, what I can do here is provide a very general workout designed for those who are new to resistance training and are looking to tone themselves up and lose some body fat. My gut feeling tells me that this program will be suitable for the majority of you.

If it sounds like you fit the description (beginner looking to tone up and lose body fat), then give this program a shot. If you're more advanced or have different goals, then just skip through to the bottom of the article.

The Free Exercise Routine

Note: Before starting any new workout program, you should always consult with your physician.

Leg Press: This is a great exercise for your thighs. There will most likely be two versions of this in your gym. One will be upright and the other will be at a 45 degree angle. I personally like the angled version a lot more but try them both and see which one you like. Remember, push with your heels! The most common mistake beginners make - aside from improper foot placement - is that they try to push through their toes.

- Perform 3 sets (progressively increasing the weight each time)
- Perform anywhere between 10-15 repetitions
- Rest 1-2 minutes between sets

Chest Press: This exercise works the chest (obviously), the shoulders and the triceps (back of the arm). Now, this can be done using a chest press machine (the easiest) or if you have some experience with free weights, you could even use the bench press.

- Perform 3 sets (again, progressively increase the resistance)
- Perform between 10-15 repetitions
- Rest 1-2 minutes between sets

Rows: These can be done using a the machine (beginners) and for those who are experienced with free weights, I highly recommend that you use dumbbells (bent over dumbbell rows). The row exercise will work the muscles within your upper back as well as your biceps (front of your upper arm).

- Perform 3 sets (you know the drill, increase the resistance between sets)
- Perform between 10-15 repetitions
- Rest 1-2 minutes between sets

When just starting out or when you're pressed for time, these 3 exercises can literally deliver a full body workout. Of course, you'll also want to finish off with some core exercises (stomach region and lower back).

What If I Don't Know How To Do These Exercises?

To be honest, I don't even expect you to know how to do them ..yet! Even people who have been training for years oftentimes do them wrong. I could sit here and write out step by step instructions for you but a picture is worth a thousand words and a video is worth even more!

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Gym Workout Routine For Women - Schedule Workout Routines to Lose Weight Safely & Comfortably

Gym Workout Routine For Women - Schedule Workout Routines to Lose Weight Safely & Comfortably

Gym Workout Routine For Women - Schedule Workout Routines to Lose Weight Safely & Comfortably
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Gym Workout Routine For Women - Schedule Workout Routines to Lose Weight Safely & Comfortably

Gym workout routines for women are specially categorized as there are certain physiological differences between a man and a woman. A woman needs to work out on her gym routine so that she can benefit the most. However, the workout routines should answer the following questions:

Gym Workout Routine For Women - Schedule Workout Routines to Lose Weight Safely & Comfortably

* First, how to select the best and convenient place for the workout
* How to kick-start the workout routines efficiently
* How much time needs to be invested in exercising every day
* What aspects one should consider while opting for a exercise schedule

Gym Workout Routine For Women - Schedule Workout Routines to Lose Weight Safely & Comfortably
Gym Workout Routine For Women - Schedule Workout Routines to Lose Weight Safely & Comfortably
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The workout schedules which would help you to lose weight safely and comfortably are as follows:

Gym Workout Routine For Women - Schedule Workout Routines to Lose Weight Safely & Comfortably
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Gym Workout Routine For Women - Schedule Workout Routines to Lose Weight Safely & Comfortably

Gym Workout Routine For Women - Schedule Workout Routines to Lose Weight Safely & Comfortably

*Workout schedule 1: Exercises should tone up each and every muscles of the body. In fact, this first routine would be very beneficial for the beginners who have very little time to spare in such work-outs. You must use the first five days of week in carrying out this routine. The first 3 days would be concentrated in weights whereas the next two days would be concentrated in cardio.

* Workout schedule 2: It can also be referred to as the split schedule. However, this routine would help you to reap huge benefits at a very steady pace. As per this exercise your lower and upper body part gets involved in intense work-out. It would help you to lose weight quickly.

*Workout schedule 3: In this routine you exercise to lose weight from targeted areas. In this routine you can exercise with weights for 5 days and get indulged in cardio for 2 or 2 days.

Further, you must be cautious that your workout schedule is effectively toning up your muscles, helping you to lose weight and burn fat etc. It should not matter what your goals are but you should focus on specified exercises to tone up your body and lose weight at a steady pace.

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