What's a good exercise schedule?!
Question: I'm no health expert, but I'm looking for the best way to build muscle and lose some fat. I am already watching my diet, so now I need the exercise routine to compliment it.
For exercising itself, is it better for more intensity but fewer reps, or vice versa? And how often would you reccomend exercising? 4 times a week? I don't want to overdo it.
Lastly, does taking protein after intense workouts build muscle? Cause otherwise its a heck a lot of calories.
Thanks in advance.
Answers: I'm no health expert, but I'm looking for the best way to build muscle and lose some fat. I am already watching my diet, so now I need the exercise routine to compliment it.
For exercising itself, is it better for more intensity but fewer reps, or vice versa? And how often would you reccomend exercising? 4 times a week? I don't want to overdo it.
Lastly, does taking protein after intense workouts build muscle? Cause otherwise its a heck a lot of calories.
Thanks in advance.
Ok if you want to build muscle then here's a workout for you:
1.First work out at least 1 hour (60min) a day, 3-5 a week.
a. On the first day do biceps and triceps. To build muscle on those use heavier weights. Do 3-4 sets of about 10 or 11 reps (because if you do more reps your muscles tend to become skinner!). One exercise would be curls, which is where you have the weight at ur side then bring it up.
Do push-ups and reverse push-ups! Bench presses are also a very good way to help make sure to use heavier weights on this one, espically. To find MORE bicep and tricep workouts look check on the internet, its really easy to find some!
2. Always drink 2-4 bottles of water while working out!
b. Abs! O yes, girls love the rock-hard stomachs. The second day do abs. Get a ball, make sure your back is slightly off the ball lean back a little and do sit-ups on this.
Get on the floor and do regular-o-sit-ups, yes they do work! People just dont do them right. Make sure your feet are tucked somewhere so they dont come off the ground and do at least 2-3 sets of 40-80 your going to feel the burn, ( Do more if you cant). Then stay on the ground and put your legs up off the ground, so it like your going to wrap your arms around your knees, now touch your right elbow to your left knee and then your left elbow to your right knee. Dont let your feet touch the ground and make sure to keep your stomach tight, do about 2-3 sets of about 35 reps of these. Then just lay there and hold that position from the last exercise, KEEP YOUR ABS TIGHT!!
3. Now to your protein question. Alot of calories doesnt really matter unless its like 1,000 a meal, then it matters. But u really want to watch the fat content. And yes taking protein after or before working out does help build muscle.
Again finding more exercises can be done on the internet quiet easily.
:) Hope i helped!!
fewer reps are the way to go, you want to be strong, not just look strong. Look up westside for skinny bastards or bill starrs 5x5
ask your doctor that would be the best thing to do
I work out three days a week. I usually do at least 30 minutes of cardio every time I work out. I work arms and legs once a week and I do Yoga one day a week. This has had a great effect on me.
One thing I started doing that has really worked well is doing circuit workouts. I pick out 5 or 6 weightlifting exercises that I am going to do and I start on the first one and do my first set and then move immediately to the next exercises and do a set on it. I continue this until I have gone through the whole circuit three times. No rest in between sets. This gives you a very intense workout and only takes about 15 minutes to get your weightlifting done.
Good Luck and stick to whatever you do.
go 5 times a week, monday to friday. Monday work upper body, tuesday lower body, wednesday upper body thursday lower body and friday both. Upper body workouts should include push-ups, crunches, abs machines, chest macines all that. Lower body you should run for about 15 minutes on the treadmill and try to increase time by 2-3 minutes everytime you run. For example, first day you run 15 min and next time you run 17, then 20, then 22. Just push yourself but dont overdue it. Also, do leg presses and other machines for lower body. Also, swimming is a great and fun way to excerciese every part of the body if you want to do that on the side. Protein after working out can be helpful because it expands the muscle mass allowing what you just worked out to be able to resinate better. hope it helpd, email me if you have any questions.
how would you like to be urinated on...?