Can you guys help me create a workout routine?
You should do 1 muscle group per workout. You can have a 3 day split: push, pull, then legs. Push: Bench, incline bench, flys, tricep pushdowns, tricep extensions, dips Pull: Bent over rows, db rows, some kind of back machine, machine rows, db bicep curls, bb bicep curls, cable curls, hammer curls. Other day: Squats, deadlifts, leg extensions, hamstring machine, calf raise, 2-3 an things That's really not a lot. I'm 25 and 230 and been lifting for years. But since you're just beginning and only have 3 days max to go to the gym, you will see huge growth with this plan I just made up of you keep records of your lifts and lift more weight the next time you do that lift next week. And get your calories, carbs and protein.
Could someone help me create a workout and diet routine to follow?
The routine completely depends on yous body type. But still a standard diet routine is like having 150–200 gm proteins a day, 200–300 gm complex carbs a day, multivitamins, no junks and split the diet into 5 - 6 meals with 3 hours gap between each meal. And for the workout routine you can follow a nice standard 5 days workout routine, but add cardio.
Help me create a quick workout routine?
Hi! I came across a squat 30 day challenge that I absolutely love for toning the legs and butt. Basically in the beginning you start with a low amount of squats (30-50) and by the end you do 250 squats. @50 squats might seem like a lot, but every day you only have to do just a few more, and before you know it you've reached your goal. the key to toning all around your butt (and thighs,which will make your butt look better) is to use different stances, wide, narrow and normal, lowering yourself into the squat as far as comfortable. As a bonus, I also do mine with a light weight hand weight and do some bicep/triceps work as I do my squats. http://30dayfitnesschallenges.com/30-day... this was not the exact one I used, but now I cannot find that page lol. hope this helps
Can someone help me create a workout and diet routine to get a physique like Chris Evans?
You really need to work hard then you will achieve it in 2–3 yearsAnd the diet goes like thisMeal -1 oat meal , glass of milk ,4 egg whites with 2 whole eggsMeal-2 brown bread , with organic peanut butter , with hand full of badam , 3 bananasMeal -3 brown rice,with 3 days chicken and 3 days tuna or salmon fish and one day your choice ,panner or mashed potatoes ,4 - egg whites , thick curdMeal -4 bananas 3, high water content fruits, some dry fruits, 2 - whole eggsMeal -5 , 3 roties , Desi ghee, 4- egg whites,dhal or chicken or panner or vegetable curry, think curd ,
I need real help with a diet plan and a workout routine?
I'm a trainer & have helped many people around 40 years old lose weight & put on muscle. First, start tracking how many calories are in the foods you eat, usually soda & junk food can be cut from your diet right away and with exercise, big results can come from those simple changes. Gym is very important and you should workout 5 times a week at the least, abs at the end of each session, do chest & tricep one day, biceps & back next day, then legs , shoulders & triceps next day, them chest & biceps , a great diet is a 2-3 egg omelette or cereal , lean chicken for lunch or a chicken salad , a protein shake after your workout & one at night 2 hours before you sleep , dinner can be that last protein shake or some fish is usually great, so is salads with chicken or lean meat itself , doing all of this is hard and most don't do it all but still have great results bc u make progress each day slowly. progress is progress, better then making ur body worse any day. fruits are great for snacks
I need real help with a diet plan and a workout routine?
I'm a trainer & have helped many people around 40 years old lose weight & put on muscle. First, start tracking how many calories are in the foods you eat, usually soda & junk food can be cut from your diet right away and with exercise, big results can come from those simple changes. Gym is very important and you should workout 5 times a week at the least, abs at the end of each session, do chest & tricep one day, biceps & back next day, then legs , shoulders & triceps next day, them chest & biceps , a great diet is a 2-3 egg omelette or cereal , lean chicken for lunch or a chicken salad , a protein shake after your workout & one at night 2 hours before you sleep , dinner can be that last protein shake or some fish is usually great, so is salads with chicken or lean meat itself , doing all of this is hard and most don't do it all but still have great results bc u make progress each day slowly. progress is progress, better then making ur body worse any day. fruits are great for snacks
Help me make a workout routine/schedule?
stressful and heavy paintings outs with weighs will build muscle. Muscle is heavier than fat, subsequently human beings ask your self why they are no longer probable loosing plenty weight. a mild work out that burns energy yet would not particularly paintings the muscle tissue stressful is the superb thank you to unfastened fat with out creating mass. issues like raking leaves a extensive backyard will burn fat. basically walking at a regularly used %. will save you tone w/o particularly construction extensive mass, as detrimental to walking up and down stairs and lifting legs hiiigh.
Can someone help me with a gym workout routine?
I'm sure if you look you'll find many pre built routines with specific missions and expectancis to help you.But as to give you some direct advice. The fundamentals of the modern popular fitness routine is based on developing 4 main lifts, the big 4. Squats, Bench Press, Shoulder Press (aka Over Head Press, Military Press) and Deadlift.Legs, Chest, Shoulders, Back, respectively.The first step is to decide on how many days you'd like to dedicate per week. Then assign one of the four to each day. If you're doing less than 4 days a week. Feel free to make your routine carry over and rotate week to week.Once you have an intention for each gym day. You'll be able to focus a little better on each day. Remember that core and Cardio are good to do every day. (Don't neglect that heart)Your next step is to develop form. No one starts off pro and super amazing, accept that somethings will be visibly difficult and some things you'll be blindsided by your faults. Practice, commitment and persistence are the keys to being good.Watch other people. Either on YouTube or in your gym for good form. Don't be rude, but don't get so caught up in thr social aspect that you lose focus on what you need. Also watch yourself. Knowing what to do is not the same as doing it.Isolated excersizes help to round out inadequacy in the comound lifts, eg. Squats use the whole leg. But if your hamstrings are weaker than your quads. While doing squats your quads will try and compensate. Be humble. Work on your deficiencies. Maybe blast your quads in is to the point where they can't work the hero hard. Then try to squat with only your hamstrings fresh.Be humble in your weight choices. If your squat isn't great, work lighter until it's comfortable.Ok too much garbage in this answer. Once you've got your days ans your intention. Give yourself time for one of the big lifts. Then perhaps 3-5 supplemental lifts. Keep yourself consistant and youve got it going.
Is it ok to make my own workout routine?
With knowledge comes the best results. There are people out there who go to college and learn about the human physiology and the psychological demands that workouts do to the body. They research these fields and apply physical stresses to themselves and test subjects in lab environments, then they publish their scientific findings. They track progress, injury, and utilize controls and variables in attempt to collect the most useful information possible because their research grant is paid by companies that turn this knowledge into money. However, the research is there. You can read it in magazines for a more fresh, trending and EDITED knowledge available. You can read research papers posted by grads from Universities. You can also research books and books and books of knowledge about working out. Only after you have the knowledge of effective work outs and their risks can you truly make your own work out routine. Because you are the only person who knows what you want. However, doing it haphazardly without research and knowledge can lead to injury, or ineffective work out routines.
Can you help me make a swimming workout routine to get faster?
One of the hardest set I do is called the “100’s set”. It’s somewhat repetitive and easy to follow, yet it helps with strength and speed. It’s for more experienced swimmers who train on interval times, but it can be adjusted for swimmers of any level.it’s:8 x 100 @ 1:25 Iif you don’t know, that means eight 100s on the one minute and twenty five seconds interval)4 x 25 @ :30 (This is your recovery so you have to go right into this, no breaking at the wall. This whole set is continuous)6 x 100 @ 1:204 x 25 @ :304 x 100 @ 1:154 x 25 @ :302 x 100 from blocks all out for time @ 1:30Whenever we do this during practice, we generally repeat this set. The times and amounts can be interchanged. If you want to start with 6 100s rather than 8, go for it! The purpose is to start with times that are moderately hard and the last few 100s should be pushing the times you can make it on. This is a freestyle set so make sure you're keeping your technique in mind, have quick/powerful underwaters (streamline and dolphin kick) and fast flip turns. Remember, you practice how you want to race!Hope this was a good suggestion, it’s a great workout!