Weight Training for Beginers II

In the first post on this subject my humble opinion was that you first start with your legs. A quick recap of the reasons are that leg workouts simply boost your testosterone. They help you generate more muscle and the obvious fact that you need more support when you start bulking up (whether lean muscle or massive Ron Pearlman muscle your actual body weight will increase eventually).

On to phase two. So your legs are worked out and soar on day one. Day two should comprise of workouts that target your core. Essentially abs. All your subsequent physical activity will require you to utilise your core strength. Even in retrospect im sure you can think of a million occasions where a a stronger mid section would have done you better. Yes fellas even in bed a stronger core means well.....you'll find out.

Abs are essential not only as a show piece but as a general requirement throughout your lifespan. Forget crunches. Forget ab belts.

1. LEG RAISES
evidentally the most difficult to do. U need to hang yourself via a chin up bar. don't swing. lift your legs as high as possible. Stop. Then slowly lower them to starting position. If you can't accomplish this try folding your knees as close to your chest as possible. Stop. Then slowly return to starting position. (best done before your general workout routine, 3 set 10 - 15 reps)

2. WEIGHTED AB MACHINES
pick a machine you like. ALmost all work the same part. The upper abs. Remember to focus on your abs while doing any ab workout. There is not point in using your shoulders or arms to push down on those weights. Abs are muscles too so in that sense weight training does produce results even on your abs.

Combine these two workouts 3 times a week for optimum results. You will eventually hit a plateau. Thats when you come back for more

3.

Say a Little Prayer for Chile

Out of all the images to come out of the recent Chilean earthquake disaster this was what perplexed me the most. Its the devastation and the rubble that often take centrepage but the human condition the endures through the rubble is often forgotten. We take it for granted that our own sleeping conditions however inadequate we may feel them to be truly must feel like a five star hotel suite to one of those survivors on the streets.

Say a little prayer for the people of Chile and forget not that you and I and blessed.

Weight Training for Beginers

As simple as this sounds and as many great articles on this subject that there are out there, there still exist the block heads and cinder bricks who think 'their way' is best despite being given the best advice on the subject.

If you are just starting out here is my own experience literally translated to mutually benefit you.

1. LEGS FIRST

Yes no chest , no shoulders , no bicep or tricep intensive workouts before you have got your feet firmly on the ground. Especially if you are a guy. This may motivate you. WORKING YOUR LEGS OUT GUYS RELEASES TESTOSTERONE . The legs also help you generally as they are the most used plus working them out stimulates muscle growth everywhere else. Here is what you should start with

a) machine assisted squats with the minimal resistance. Focus on getting your form right as opposed to showing off for that hot personal trainer babe. (Maybe i should have made no 1 , 'optical aerobics are for before you start pumping iron'? )

b) same machine sumo squats.

c) body weight lunges. these you can even do at home but the mirrors at the gym help you position yourself. Focus again on form. When lunging remember to sit on your hind leg and DO NOT ALLOW YOUR KNEE TO EXTEND BEYOND YOUR FOOT.

d) calf lifts. Easy does it ........Not too much weight to begin with.

* Try to complete 3 sets of 15 reps for all exercises*

** Check back soon for No. 2**

In Between major meals?

Some people are cluless as to the existance of the in betweeners. Its not brunch or teanner (not quite tea not really dinner). These are meals u take after breakfast before lunch and after lunch before dinner. In fact with these simple meals u can't go wrong. Munch as an when hunger strikes.

1. water (h2O) nothing too complicated
2. apples
3. bananas
4. sweet potato (baked not mashed with brown sauce like they do normal tatoes)
5. whole grain bites

You can't go wrong when u put these two eating tips together. Say hello to a brand new waistline or the waistline you haven't quite been able to see in a while.

How on Earth Do i Get in Shape?

Prom is around the corner, your wedding is a month away, Christmas looms in the not to distant future worst still a blind date your best friend set you up on is booked reservations and all for next week.

Do my clothes fit? Do i need a new outfit that will hide my imperfections? Will she be staring at that other guy across the table? Not all valid but most of these questions do run through your mind at least once. The modern man does sound a lot like the women of the nineties. it seems that the pressure of looking just right has now crept into our side of the court and constantly stares us down everytime we look at ourselves in a mirror.

My first tip about getting in shape fast is to visualise what you want to achieve. Go ahead and be as unreasonable as you want. If your 16 you'd probably want to wolf it out as Taylor Lautner or if your hitting 40 claw your way, chest hair and all into a singlet the way only wolverine knows how to.

On to my second tip. Watch what you eat. It is a myth that dieting is about eating less. What some people charge to tell you and im now typing for free is that dieting is about eating every 3 to 4 hours. So eat....the right stuff. No Ramli burger at the stroke of midnight , no more M & M's while watching re runs of FRIENDS and please no nasi kandar after lunch.

Ahhhh so i can have nasi kandar? well preferably not but if u need to satisfy the inner call for curry do it once a week. Rice is good for a pre workout meal in small portions not the double serving you usually have on a banana leaf soaked in curry and doused with sweet sauce. Yes i know that may not be helping right now but STAY STRONG GENTLEMEN.Remember what you visualized yourself looking like. Its a goal u gotta achieve. The best part about physical goals they are so attainable!!!!!

Heres what you do eat
BREAKFAST : cereals (oats, whole meal, even nestle cornflakes), juice (fresh is best), eggs (never fried)

LUNCH : rice(in small portions) , chicken (never fried), vegetables (the fresher the better)

DINNER : Tandoori chicken (best served dry)and chappati, Dark chocolate (in small amounts), fish or chicken (never fried), Fruits (guava, grapes, apples or bananas)

THE IN BETWEENERS : to be revealed in my next post