I have compiled some training tips and a list of some of the things that have helped me.
Remember, I can't dispense advice specifically to you. All I can do is share my experience,
so be disciplined and keep the focus for your healthy life.
Basics are: squats, leg-press, leg-extensions, leg
curls and lunges. I prefer to do as many one legged
exercises as posible. Additionally, I like to do
exercises as supersets or giant sets( 3-4 exercises,
per set, 10-15 reps)to improve my heart rate and lung
capacity. These sets also save time if I am in hurry.
My routine consists of four exercises in the following
order: lat-pulldowns, seated rows, barbell rows and one
arm dumbbell rows, 3-4 sets, 8-12 reps. The pulldowns
and seated rows etch detail in my lats; the barbell and
dumbbell rows build mass. Remember, that while
exercise selection is important, it's how you perform
each rep that ultimately determines the quality of
your back development.
At all stages of my chest workout, I prioritize my
upper chest. For every chest workout, I get a good
warm-up. I prefer using dumbbells, because a better
range of motions. Incline dumbbell presses, dumbbell
flyes, pec-deck flyes and cable crossovers, 3-4 sets,
8-12 reps, are my basics routine for chest.
I target all parts of my shoulders. Dumbbell presses,
front raiser, dumbbell flyes on the side, upright row
and bentover laterals, 3-4 sets, 8-12 reps, are my
basics routine for shoulders. I perform each exercises
in the order listed, moving from the heaviest lift.
I usually change my program to get optimal results. I like a lot of variety, when I train arms. I don't use the same exercises every time i train. If I working to build muscle, I perform 3-4 sets of 8-12 reps. If I working to shape and define my arms, I perform 3-4 sets of 10-15 reps. Biceps dumbbell curl, preacher curl, concentraction curl, barbell curl, triceps pressdowns, overhead dumbbell extensions, dumbbell kickbacks, are my favorite exercises for arms.
I recommend a minimum of 30-45 minutes of cardio per day, 5-6 days a week. My favorite cardio exercises are cycling and sprints on the treadmill. With the bike a lot of people have the seat too high and they're reachingh with their toes. They're working the top of their quads and their calves, not their glutes. I lower the seat so that my knees come up just a bit lower than my hip bone, then I hitting the muscle that ties in my glutes and hamstrings a lot more than if my knees aren't coming up high enough. Sprints are the best when it comes to tightening my body. First, I always warm-up, because I don't want to pull a muscle. I don't believe in long distance running or jogging. It doesn't really tighten and it takes up a lot of time. I get my whole body tightened and toned doing sprints, but especially my glutes and my abs. Form is important, of course. I sprint on the balls of my feet, which hits my glutes and I move my arms in tandem, opposite arm forward with opposite leg.
Stretching is one of the key components of a balanced
fitness program. Without stretching, you are missing an
important part of overall health. Stretching prevents
injury, increases range of motion, promotes relaxation,
improves posture, reduce stress. I do stretching every
day, before and after exercise or between weightlifting
sets. I always stretch warm muscle and I keep stretch
exercises 10-20 sec. comfortable tension.
Sleep is very important. Don't sucrifice your rest time. Everyone needs different amounts, so make sure you are getting yours. Especially if you are trying to burn fat and even more importantly if you are trying to gain muscle.So try to get consistent amounts nightly. I personally need 7-9 hours depending on how busy I am.