Help in making a workout plan...?
I need some help in creating a workout plan. I'm 26 and my height is 5.57 ft. and my weight is 133 pounds. I have a great figure but i gained 5 pounds these past few months which i want to lose BUT i want to make a great exercise plan to follow in general to stay healthy and maintain my weight and be toned!:) I have always been energetic and exercised throughout my life but i think it's important to exercise properly as we get older... I like running and shooting hoops, aerobics and bike riding too. I bought a thigh toner (used for arms too) because i figured cardio isn't enough. How should i combine all these? Is it one day cardio and the other strength building exercises? How many times a week should we rest our muscles from exercise? Do i have to buy weights or is the thigh toner ok? I just want to be toned and healthy, nothing too much. And lose the 5 pounds, too! Any tips would help, thanks for reading!:)
How do I plan my home workout?
ChestAbsArmsLegsBackShouldersPick two from the list and look up exercises for them. Some exercises will overlap but that is a good thing.Figure out what exercises you can do with the equipment you have and pick 3-6 exercises for both of the muscle groups you are working on. Stretch your muscles then do 3-5 sets for each exercise, with a 20 second rest between sets and alternating muscle groups.With any extra time you have for your workout, go for a walk/jog/run. Cardio is great to burn calories and help you cool down from other exercises.
Where can I plan my workouts in the gym online?
A web generated workout is not a good idea because it won't be able to focus in on your specific needs and goals. Plus you need to make sure that it doesn't hurt you in the process. Also if you are looking to do strength routines then a lot of them miss out mobility enhancing movements which will lead to injury. I'm building a site which will let you choose/create a workout that's known to add strength or effect weight loss and track it and get all the mobility benefits as well.You or a coach specify a workout and we create all your workouts and show it to you on the phone. Then we let you track it and we can then figure out which body parts you are missing out on and so on. We are also working on the motivation angle. I would love to get your feedback on it as well. (not yet launched so please let me know if you'd like Beta access).However I would still recommend getting a workout created by a coach which takes into account your present mobility, specific goals ,your past injuries, York present physical level, your access to weights and your body measurements. For a quick example - Doing barbell bench p presses when you have a history of shoulder pain is only going to aggravate your joints more.
Gym workout plan for women?
Im 17 year old girl and i want to start going to the gym. I have no idea what or how much to do there. I already have quite big leg muscles from soccer and my upper body is quite strong too thanks to pushups and different arm exercises with dumbbells and im afraid that i get even bigger. I d like to lose some weight and get a toned body. Im looking into working out 4 days a week (legday, chestday, arms day and backday) and remaining 3 days a week id do some cardio (35-45 minute jog). I want to start in september but im so clueless what to do. Is there any pages where you can choose a body which youd like to have and then theres a workout plan on how to get that body? :D PLEASE HELP ME how to start. My nutrition is good already, i eat a lot of vegetables and drink loads of water
What is the best summer workout plan?
Speaking from persoanl Experiences, Eat healthy and 4 times a day, Drink lots of fuids during a days time but not at one time. Ok, NOW are you running a mile every day yet. It will help your hreat be stronger and if your not a Runner, or refuse that, then Tennis is going to be a bummer after while, you also can ride bike at least 6-8 miles evry day this summer, Go to a park or School football field, and Run 40 yard dashes, dont need to time yourself at all. Do 2 with only 5 seconds in between, then walk off the extra 20 years of the footbal firled to other end zone. Soon as you touch that line, 2 more back, same way, then take a 1 minute break, check your heart rate a good one will be about 16 heart beats in 15 second, maybe 17. Then do side to side glides from one end to the other, waite 30 seconds and come back again take a 1 minute breat. Then run backwards 50 yeards, and imediatly front 40 yeards, then backwards 20 yeards, and then finish the last 30 front to home. realy sprint, it will help a lot., Have you got a jump rope? and the sit ups and swimming would be great also, to do 5-6 laps a day, if possible Just get out and start sweating at 14 years of age. If you have some work incorperate the workout into your work, wehter it be walking faster, or holding your stomache muscles when walking up and down steps, Thats another thing you can do at home, Go up and down your steps if you have a 2 story house, or the deck steps, do this about 5 times fast. Hold your breath and time yourself before you eat dinner.
Including 100% whey Protein in my workout plan and diet...need help?
Whey is a good protein for men. It is better than soy protein in the fact that men digest whey much easier than women. You should take whey protein before (1 hour) and after workouts(1 hour). Breakfast is the best time, because the shake powders usually have other vitamins and minerals to start off the day right. 2-3 times a day should be plenty, if not more than enough. Keep your diet rich in a variety of foods, different colors and textures. Eat lots of low fat/fat free dairy. Eat veggies. You need complex carbs, so choose gain breads and potatoes and oats. Try to make a workout plan that you can excel from day to day. Drink powders with chocolate mix or put some in your cereal with milk.
What is a workout plan that will help with my strength, explosiveness, and quickness?
For strength with minimal hypertrophy (think quarterbacks), low reps (1–3) and low sets (1–2) but high weight. A good warmup is essential.Exercises to accomplish this simply:Barbell Squats (squats, contrary to popular belief, are an outstanding abdominal workout when done properly)Barbell DeadliftBench PressOverhead Press (Barbell or dumbbells)For overall explosiveness and quickness you'll want to engage your CNS. Focus on each rep of the following:100–400m dashes (400m is one lap around a typical high school track) - Do up to 4-6 sets (4 of 400m and up to 6 of 100m), but again focus on each set.Box jumps - You're not trying to do as many reps as quickly as you can, but trying to hit each rep as effectively and perfectly as possible.For quickness, focus on reaction time exercises. There are “reaction balls” that jump around sort of like a football and you try to grab it. “Wall ball” style where you could throw 1, 2, or more balls and make it a goal to either catch or dodge them. Command drills where someone shouts commands (random sport-specific act) and you execute the action as quickly and perfectly as possible.The key to effective reaction time exercises/drills is every 5–10 days you'll need to do a different one, as you'll adapt to each exercise quite quickly. The more difficult the drill is, the better. Remember you're trying to elicit an adaptation.Come up with a formula for what sport-specific attributes you need for a reaction time drill and it should be pretty easy to come up with new ones by simply adjusting within those parameters.
How to stay motivated to a diet/workout plan?
Hello, I am a teenage male, 5'10 240 pounds, considerably overweight. I today got a gym membership at the local gym and I am motivated for great change in my appearance.I have a friend who will go with me and keep me motivated and on things. It has been a struggle to lose weight in the past, and have noticed a loss of motivation, and an acceptance of my weight. What I am asking, is for an effective goal, and tips on dieting/ keeping a strong mind through the process. I would appreciate positive answers and remarks. Thank you all for your help :)
Good workout plan for 16 year old male?
LOl! look here guy ur really skinny so basically yess keep taking that whey protein right after u work out.. but if u want to be able to hit the gym u dont need a routine...just keep working out dont slack off do it everyday i do 200 pushups a day plus situps and other cardio...im a boxer and ball player U need to get on the floor and do push-ups the right way or else the dont count..chest into the floor and *** down and head up not dangling down u shouldnt be looking at the floor..but any way there are numerous things u can do to get ready for the big weights at the gym...use those wieghts that u have at home and work out your biceps...triceps(lift it over your head...each arm_)ummm...also u can lift the wights with ur arms striat(to the side and also strait ahead)you can work ur shoulders by holding the wieghts in your hands and lifting your shoulders and doing shoulder rolls back and forth till u feel it....