This is a nice little workout for those who want to maintain or increase strength, while knocking some excess fat off the body. It combines power exercises and sprinting with minimal rest between exercises.
Diet is very important here. You can’t be trying to lean up and eat McDonald’s at the same time. Clean it up with fruits and veggies, chicken, fish, lean meat and whole grains.
Forget the whole no-carb crap. The brain needs carbohydrates for nourishment and you need them for the energy that hard workouts demand. It’s the cheap carbs like white bread, candy, soda and chips that you don’t need. Fruits and veggies will never hurt anyone, period.
The Get Lean, Stay Powerful Workout
Overhead Press 2 x 6-12
Pulldowns 2 x 6-12
Squats 1 x 15-20
Pullovers 1 x 20
Bench Press 2 x 6-12
Sit-ups 1 x 25
Interval Sprints: 10-12 minutes with one minute sprinting and one minute at an easy pace
Notes: Workout 2-3 days per week. Start out and do as many intervals as you can working up to the 10-12 minute range. If this feels like too much, drop down to one hard set to failure for each exercise. If you decide to do one hard set and don’t have a squat rack or a partner, DO NOT go to failure on the squats or bench press!
Understand that to be successful in any weight training program - hard work is a must! Half-hearted effort does nothing for you. If you’re new to weight training or grossly out of shape, consult a physician first. End of disclaimer.
Brian Carson is a writer and workout enthusiast who write and edits the Workout Routine blog, the site devoted to workout routines by bodybuilders, powerlifters, strength trainers and strongmen from the past to the present. Visit us at http://workout-routines.blogspot.com/
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To be the best bodybuilder that you can be, it is vital that you understand the different body types to determine which workout and dieting routine you want to follow. Every body is classified as one body type or a combination of two different types, each having a unique classification in of itself. You are going to learn all about endomorph, mesomorph, and ectomorph body types which will give you an idea of what type you are, and the proper plan that you should follow in obtaining the body of your dreams.
The typical body of an endomorph is soft and round. This physique presents the illusion that much of your muscle mass has been absorbed in the abdominal area. The arms and legs of the endomorph are very short in length, which is the main cause of a stalky appearance. Endomorphs usually have a high waist, and hands and feet that are small compared to the thighs and upper arms. Other features of the endomorph include a large head, broad face, fine hair, and smooth skin.
A mesomorph will find it easy to build mass, but they will have to include different exercises in their program for the muscles to develop symmetrically. The mesomorph responds well to training and their sessions need to remain short. Their training sessions should include a combination of heavy weights and a variety of toning exercises to develop a more balanced appearance. Features of the mesomorph include a long torso, hard muscle structure, strength, and a large chest. Mesomorphs are the best body types suited for bodybuilding and it shows with the physiques of many of the all-time greats.
The last body type that we are going to discuss is the ectomorph. Ectomorphs have lean bodies with little muscle development. This body type is characterized by a light build, and these type of people may even find it hard to gain weigh due to being so thin. Because ectomorphs find it hard to gain weight, they should spend more time focusing on strength than trying to lose weight. Examples of common ectomorphic body types are swimmers, marathon runners, fashion models, and basketball players. These people are considered lucky to some, but are referred to as “pencil-necks” by others.
Out of the three different body types, you should now have a general idea of what body type you are. Remember, most people are a combination of the three which can make it even more difficult when selecting a workout program. I will discuss in more detail the different nutrition and training programs for these body types in one of my future articles. Until then, you need to determine, into the closest percentage, what combination of body types you are. It will make the process so much easier. Until next time, later!
*http://exercise.about.com/od/exerciseworkouts/g/Ectomorph.htm
*http://en.wikipedia.org/wiki/Ectomorph
*http://dictionary.reference.com/search?q=mesomorph
*http://bodybuildingpro.com/bodytypeinformation.html
*http://www.femalemuscle.com/fitness/bodytypes.html
MY SITE: http://www.mightybody.com
