Beginner's workout and nutrition program

Beginner's workout and nutrition program

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Home Page > Sports and Fitness > Fitness > Beginner's workout and nutrition program

Beginner's workout and nutrition program

Posted: Mar 27, 2012 |Comments: 0

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Nutrition and Workout program:

Just started with Body-Building? The thousands of Men Fitness programs available for beginners out the are probably confusing you? Struggling to choose the program that best suits your body and your goals, the next few paragraphs will give you an idea of what to do. Bodybuilding is a slow and steady process.You will not suddenly wake up with a transformed body.

As a beginner, you have to be careful not to injure yourself while pushing heavy weights around. It’s a common mistake among beginners to over exert, resulting in injuries. This being said, a beginner can usually train more often than the advanced or intermediate weightlifter because muscle damage through exercise is less for the beginner.

This indirectly makes the recovery process of the muscle faster. Your weightlifting program should be broken into two areas, the lower body and the upper body. This is done so each group of muscle can be rested on alternate days. The classic, or simple, exercises should be included in a beginner’s weightlifting program. You need to complete 10 to 12 repetitions so keep the weight to a level where you can complete these repetitions without overexerting yourself.

Increase the weights slowly when you become comfortable with the listing technique.

Designing a plan for yourself is a very important step when starting, this sample plan will give you an idea.

Monday, Upper Body

Bench press, at least two sets of 10 to 12 repetitions.
Butterfly, two sets of 10 to 12 reps.
Military Press, at least two sets of 10 to 12 repetitions.
Tricep Push Downs, at least two sets 10 to 12 repetitions.
Triceps lying press, two sets of 10 to 12 reps.
Preacher curls, two sets of 10 to 12 reps.
Side lateral raises, two sets of 10 to 12 reps.
One dumbbell rows, two sets of 10 to 12 reps.
Seated dumbbell curls, two sets of 10 to 12 reps.
Lat pull down, two sets of 10 to 12 reps.
Dumbbell shrugs, two sets of 10 to 12 reps.

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Tuesday – lower body.

Seated leg curls, two sets of 10 to 12 reps. 2 Leg press, three sets of 10 to 12 reps.
Leg extension, two sets of 10 to 12 reps.
Lying leg curls, two sets of 10 to 12 reps.
Seated calf raises, two sets of 10 to 12 reps.
Standing calf raises, three sets of 10 to 12 reps.
Abs crunch machine, two sets of 10 to 12 reps.
Crunches, three sets of 10 to 12 reps.

Wednesday – Give Muscles a well earn rest.

Thursday – upper body.

Chin ups, three sets of 10 to 12 reps.
Lateral raises, two sets of 10 to 12 reps.
Upright cable row, two sets of 10 to 12 reps.
EZ bar curls, three sets of 10 to 12 reps.
Hammer curls, two sets of 10 to 12 reps.
Incline dumbbell press, two sets of 10 to 12 reps.
Rope pushed down, three sets of 10 to 12 reps.
Dips , two sets of 10 to 12 reps.
Military press, two sets of 10 to 12 reps.

Friday – lower body.

Donkey calf raises, two sets of 10 to 12 reps.
Standing calf raises, two sets of 10 to 12 reps.
Seated leg curls, two sets of 10 to 12 reps.
Standing leg curls, two sets of 10 to 12 reps.
Leg press, two sets of 10 to 12 reps.
Hack squats, two sets of 10 to 12 reps.
Crunches, three sets of 10 to 12 reps.
Crunch machine, two sets of 10 to 12 reps.

Saturday-rest Sunday-rest

To supplement this workout program you have to take high protein diet. Cut down on junk foods like fast food, candy, aerated drinks, burgers, and all those food items which are oily. Muscles are made up of proteins, so it is very essential to consume protein rich food.

Food items like chicken, milk, egg, meat, pulses are all rich in proteins. Add protein shakes to supplement your diet during your routine. These shakes, protein powders are designed to digest and enter the blodstream quickly. Muscle recovery and rebuilding is at its maximum during the post workout period of initial 30 min, and during sleep.

The protein in your bloodstream need to at a high level for muscle rebuilding after you weightlifting session.


About the Author:
Hi my name is Kevin Pola, I hope you gained some useful information about weight training from my article. For more please visit our site at www.men-n-fitness.com and claim you free 7 part e Course when you sign up.
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