In the first installment, we talked about Diet. Now let's talk about Exercise:
This is the fun part! The optimal mix here would be resistance training + cardio but a lot of people don't like to weight train, specifically women. There's no need to force anyone to do anything, people will realize the more they're in the gym that resistance training can be fun and rewarding and it's not just for the huge juiced up guys and that women also can look toned while doing weights. A typical week for someone who's trying to slim down could be something like this:
Average ladies or the average male trying to stay in shape
M - Cardio
T - Full body workout
W - Cardio
R - Full body workout
F - Cardio
S - Cardio
Sun – REST
Above average males&females trying to maintain muscle on a cut
M – Chest (15mins cardio 65% HR post-workout)
T – Back (15mins cardio 65% HR post-workout)
W – 30 mins cardio 65% HR + abs
R – Legs (15mins cardio 65% HR post-workout)
F – Delts & Traps (15mins cardio 65% HR post-workout)
S – Bis/Tris (15mins cardio 65% HR post-workout)
Sun – REST
Optional – Fasted cardio every morning.
There are a million different cardio machines and exercises you can use. Stationary bike, running outside, etc etc. I HIGHLY
recommend this beast
I call this evil incarnate, its real name is the stepmill. This thing will push anyone, it looks extremely misleading at first but once you've gone for a 30min - 1 hour ride on it with it on at least level 10, you'll be wanting to quit more than a few times. You gain the most benefit when you put your body through something that makes it uncomfortable and forces it to adapt. The old saying "No Pain, No Gain". In terms of TBT(Total Body Training), i'd just focus on these compound lifts, Bench Press(Or some sort of chest press), Squat or Leg Press, and some sort of Bent over row or a machine row. If you don't know how to do the exercise ask a trainer!! Form is crucial for the beginner, you don't want to get hurt as that would derail your progress. Train in the 12-20 rep range for 4 sets of each exercise. In terms of cardio, i'd recommend 1 hour. For the super gungho people, you can go in twice a day if you want. Once in the morning, once at night or whatever. Don't do the TBT twice in a day, you can do it once then go back at night and do cardio. While doing cardio you want your heart rate around 65% of max. You can find a calculator to find that info out on google.
I recommend that each workout session be no longer than an hour and that you give it your maximal effort. If you lack motivation just remember this, for those of you who have gone on fad diets before, remember that frustration of not getting results, your dissatisfaction with your current look and use all that stress and negative energy, channel it into your workout and blast it out. Every time you step in the gym you should be preparing to destroy, to go to war and take no prisoners. Train as if your life depends on it, because in reality for some of you (the obese), it is a matter of life and death.
Just a few things to note, there are plenty of ways to achieve this first of all. There is no absolute one way. Also this article is not meant to get anyone into anything remotely resembling contest shape. Finally, body transformations are not a destination, they’re a journey. Before trying anything please consult a physician.
Ryan is a business graduate who found his passion in fitness. He's always on the Internet trying to learn more about bodybuilding, training, and dieting. When he's not learning, you can find him either in the kitchen preparing a meal, eating, watching the UFC or at the gym trying to break a new PR. Ryan is also a big advocate of social networking websites such as twitter because they allow for people of all social and economical statuses to communicate.