This plan consists on working out 4 days a week, and focuses on giving time for the body to rest and recover properly. So legs go!
Monday: This day will be dedicated for Upper body, more specificly all the pushing movements, therefor working out Chest, Shoulders and Triceps.
Focus on conpound movements, as bench press, incline bench press, military press, side raises, dips , and rope pull downs for triceps.
Wednesday: Legs, Squats, leg press hamstrings on machine and same goes for Quads, and finish off with Calves.
Friday: Back to the upper body, this time for the pulling movements, therefor training Back and Biceps.
Lat pull downs, (wide grip) Bent over Rows, Pull ups, Preacher Curl machine for Biceps, and finish off with some sitted incline dumbell Curls.
Sunday: Abs/ Cardio, Incline crunches decline crunches and cable side pulls for obliques. finishing off with 15 min on the stationary bike.
11/06/2011
8/22/2011
Motivation
Moust likly everyone on their live's reaches a point, where they ask, why does some people have success, and others struggle all their life and achieve nothing? whats the diference? whats the key to make the change?
My answer to those questions and all others related in any way to this subject, is Motivation!, the diference between someone that reaches his goal and someone that doesnt, is the ability to stay on track, stay motivated and do whatever it takes to reach it.
This applys to everything, beeing your goal, loose weight, gain muscle, get good grades at school, finding that special person to share your life, making that relationship work, geting the job that you dream. Whatever it is all you gotta do is take a few minutes and decide, make it clear in your mind, what do you want and why do you want it?
Ok lets say your objective is to get better grades at school, that is now clear in your mind, you know that is your goal! but why do you want it? you must dig deep and go to the root of of your reallity. Is it to feel better about yourself? make your parents proud? whatever it is, it must be clear to you.
Now you know what you want, and why you want it, but how do you get it?
here are 6 guide lines that i hope will get you in the right direction:
Trust yourself : You must believe that you have what it takes to get the job done, dont let anything move you away from your goal.
Break some rules : You gotta think outside the box, and be creative, this is how the great things in history were created, if it was not for this, we would still be caveman, now keep in mind breaking some rules does not mean breaking the law, keep all your actions according to the law and beeing a responsible member of your society.
Dont be afraid to fail: If your afraid to fail you will forever be locked in your own mind, thinking, "what if i fail?" let it go! success is in giving your best, failure does not exist unless you believe in it.
Dont listen to nay sayers : Dont let anyone tell you that you cant! if you believe in it and you fight for it you will have what you want, dont let nobody tell you otherwise.
Work HARD!: Nothing will be reached without hard work and sacrifice, No pain No gain, but trust me when you really want something, every single minute of it will be more then worth it.
Give back: Give back to your family, comunity, world, sharing your knowledge your wealth whatever it is that you have available, make it count, there is no greater feeling then helping other ppl, on their needs and on their persuit for hapiness.
My answer to those questions and all others related in any way to this subject, is Motivation!, the diference between someone that reaches his goal and someone that doesnt, is the ability to stay on track, stay motivated and do whatever it takes to reach it.
This applys to everything, beeing your goal, loose weight, gain muscle, get good grades at school, finding that special person to share your life, making that relationship work, geting the job that you dream. Whatever it is all you gotta do is take a few minutes and decide, make it clear in your mind, what do you want and why do you want it?
Ok lets say your objective is to get better grades at school, that is now clear in your mind, you know that is your goal! but why do you want it? you must dig deep and go to the root of of your reallity. Is it to feel better about yourself? make your parents proud? whatever it is, it must be clear to you.
Now you know what you want, and why you want it, but how do you get it?
here are 6 guide lines that i hope will get you in the right direction:
Trust yourself : You must believe that you have what it takes to get the job done, dont let anything move you away from your goal.
Break some rules : You gotta think outside the box, and be creative, this is how the great things in history were created, if it was not for this, we would still be caveman, now keep in mind breaking some rules does not mean breaking the law, keep all your actions according to the law and beeing a responsible member of your society.
Dont be afraid to fail: If your afraid to fail you will forever be locked in your own mind, thinking, "what if i fail?" let it go! success is in giving your best, failure does not exist unless you believe in it.
Dont listen to nay sayers : Dont let anyone tell you that you cant! if you believe in it and you fight for it you will have what you want, dont let nobody tell you otherwise.
Work HARD!: Nothing will be reached without hard work and sacrifice, No pain No gain, but trust me when you really want something, every single minute of it will be more then worth it.
Give back: Give back to your family, comunity, world, sharing your knowledge your wealth whatever it is that you have available, make it count, there is no greater feeling then helping other ppl, on their needs and on their persuit for hapiness.
8/18/2011
My nutrition plan
Keep in mind that what i do in terms of nutrition , is what i find to work better for me, there for my not be the best choice for everyone, but im sure the base guide lines will suite the large majority of the person trying to build lean muscle and improve their physical ability.
Basic points:
Eating every 3 to 3 and half hours, (helps to keep the metabolism high therefore burning more fat, and provides the body with the nutrients to rebuild the muscle tissue that is "destroyed" during the weight training).
Drinking from 2 to 3 L of water a day, this will allow the body to stay hidrated, make your body work properly and let the muscles build up and stay pumped.
Meals:
7 am : 1 cup of dry oatmeal cooked with 1 cup of water and 1 egg, 1 table spoon of ground flax seed, 1 tea spoon of cinamonn, and 1 square of dark chocolate, for the antioxidants.
10am: Either a peace of fruit like an apple, or some whole grain crackers (around 200 calories) with some turkey ham or an egg for protein.
12:30: 1 portion of complex carbohydrates, like (brown rice or sweet potato), 1 portion of protein,(fish, skinless chicken breast, turkey, lean beef).
16:00: Same thing as for 10 am, the amount of carbs will depend on weather its a weight training day of a cardio day, beeing the weight training days the ones i usually get some more sugars like an orange or watermelon, and post workout ill have some oatmeal with eggs.
19:00: Last meal of the day ill usually get something low on carbs like steam vegetables or a soup and again some protein like some chicken or turkey.
Portion size:
Portion size should suited to every person's needs you should eat enough to dont feel hungry and dont have any cravings, out of the set meals, the amount of carbs will float up and down depending if im trying to get extra lean or more focused on building mass.
Basic points:
Eating every 3 to 3 and half hours, (helps to keep the metabolism high therefore burning more fat, and provides the body with the nutrients to rebuild the muscle tissue that is "destroyed" during the weight training).
Drinking from 2 to 3 L of water a day, this will allow the body to stay hidrated, make your body work properly and let the muscles build up and stay pumped.
Meals:
7 am : 1 cup of dry oatmeal cooked with 1 cup of water and 1 egg, 1 table spoon of ground flax seed, 1 tea spoon of cinamonn, and 1 square of dark chocolate, for the antioxidants.
10am: Either a peace of fruit like an apple, or some whole grain crackers (around 200 calories) with some turkey ham or an egg for protein.
12:30: 1 portion of complex carbohydrates, like (brown rice or sweet potato), 1 portion of protein,(fish, skinless chicken breast, turkey, lean beef).
16:00: Same thing as for 10 am, the amount of carbs will depend on weather its a weight training day of a cardio day, beeing the weight training days the ones i usually get some more sugars like an orange or watermelon, and post workout ill have some oatmeal with eggs.
19:00: Last meal of the day ill usually get something low on carbs like steam vegetables or a soup and again some protein like some chicken or turkey.
Portion size:
Portion size should suited to every person's needs you should eat enough to dont feel hungry and dont have any cravings, out of the set meals, the amount of carbs will float up and down depending if im trying to get extra lean or more focused on building mass.
8/16/2011
Creating the blog
Ive been thinking about creating this blog, as a way to share information that I found usefull to myself, but also and perhaps the moust important reason to share my mindset, that defines who I am.
Ill share Nutrition information, aswell as fitness/ bodybuilding tips, and hopefully inspire people (if anyone ever gets to read it) to achieve and reach their full potential, of health, hapiness and overall well beeing.
Ill share Nutrition information, aswell as fitness/ bodybuilding tips, and hopefully inspire people (if anyone ever gets to read it) to achieve and reach their full potential, of health, hapiness and overall well beeing.
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