Exersice – You Must Have A Plan
Not having an exercise programme ready before you start working out is the fastest way to go no where. If you just go to the gym without knowing the exercises you are going to do and just work out random muscle groups you will not see any results and most likely get frustrated and quit. You need to plan your workouts around your schedule. The first step is creating the plan, the second is sticking with it, but that's another article. For now lets focus on putting a workout schedule together.
Plan - Break down your weekly schedule and see where you can fit in a workout and will be happy to do it. - Decide what exercise you will do e.g 30 minutes of cardio followed by 30 minutes weights or just weights or just cardio. - Devise your weights programme to get rid of manboobs you will obviously have to do chest exercises if you check my site there will be a chest programme for you weather you are beginner or advanced. - Make your cardio plan - find the types of cardio you think will be best for you, and weather you want to do your cardio with your weights or on separate days. - Commitment - you must dedicate yourself to sticking to your plan, you must make this a priority. Stick to your regimen for at least 1 month, the results you see after 4 weeks should be enough to keep you motivated and hopefully put a smile on your face.
Cardio/Aerobic Exercise - Choose the type of cardio that you find fun for each specific day - Weather you do your cardio on the same day as your weights or separately, you need to do about 30 minutes worth - Warm up - you need to always warm up for at least 5 minutes - stretching or light reps - Don't go crazy - exercise at a moderate pace, dont rush, or take on to much weight. - Always cool down - for about 5 minutes, very similar to the warm up, light stretching.
Weights - You need to work out for 30 - 60 minutes with only a 60 second rest in between sets. 30 - 60 minutes is the right amount of time to get a good workout. You may begin just working on the chest but pretty soon you will need to start doing total body workouts (upper and lower body and back) for a balanced development. In order to concentrate on specific areas and get a more effective workout (once you become more experienced) you will want to split your workouts e.g chest and biceps on Mon, shoulders and triceps on Wed, then chest and biceps again on Fri then shoulders and triceps again on Mon and just keep rotating.
You must give your muscles time to heal and grow so a day off in between sessions of weights is advised. - Stick to it - Make sure you tailor a specific fun workout to satisfy your goals and keep you interested. For great diet and exercise plans stay tuned. Good Luck and Dont Give Up.
Seb
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