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beginners training plan and nutrison tips


To acive goals in life and training which I believe that works in long-term success, is plan a better and most important an healhly lifestyle. It must become a habit and to be  followed .I write a few tips in my article, in simple ways to lose weight and build muscle.
for biginners its best to start easy and work your way up to a more intensitive workout.
one training plan which I find works which take 3 days with rest in between.
Chest and triceps day 1 with warm up start with press ups 30 seconds burpees 30 seconds and rowing 10 mins
then followed by benchpress 3 sets of 8 checking that the weight is not to light or to much weight which can lead to injury to ligaments and muscles.
incline bench press 4 sets 20,16,12,10
stretching chest in between
peck deck 4 x 10
cable cross over contracting at the end of each movement 3x15
close grip bench press 3 x 8
triceps pushdowns 3 x 8
overhead dunbell extensions slowly 3 x 12
streching as its very important
day 2
rest with walking or swimming making sure you eat right 6 small meals a day that does  include protien shake and fruit as a snack.
 
Day 3 back and shoulders
warm up with rowing 10 mins.
low pully rows 3x8
lat pull downs 3x8
Dunbell press 3x8
bent over lat raises 4 sets 15,12,10,8
rotarcuffa 3x15
shrugs 4 sets 20,1612,8 start with a weight with will take you to failure then reduce.
barbell curls 3x8 going slowly in excentric down wards this will build volym.
Dunbell hammer curls 4 sets of 20, 12, 10, 8
day 4 rest
Day 5 legs and stomac warm up boxing 3x 30 seconds burpess 3x 30 seconds
5min run on cross runner
squats 2 warm up sets
4x8
leg extensions 4x 10
leg curls 4 x10
sitting calf raises 4x10
standing calf raises 3x15
leg press 3x8
 
 
 
tips:in nutrison
  • Protein. 1g/lbs daily. Meat, poultry, fish, eggs, etc.
  • Fat. Balance omega 3, 6 & 9 intake: fish oil, saturated fat & olive oil.
  • Veggies. All kinds, especially green fibrous veggies.
  • Fruit. Also all kinds. Eat veggies and/or fruits with every meal.
  • Water. 1 liter per 1000 calories you expend.
  • Whole grain food. Oats, rice, pasta, breads, …
Eat foods that come in their natural state. Avoid anything that comes out of a box. Avoid trans-fats. Limit junk food consumption to once a week. Quit drinking soda. These simple tips will make a big difference in a very short time.

Lose Fat.
Strength training will build muscle while decreasing your body fat. Eating healthy l500kcal.
Whatever you do: don’t starve yourself. Fat is emergency storage for your body. If you don’t eat your body will hold the fat and burn muscles. That’s the opposite of what you’re after. Only cut calories if you don’t ponly difference is women have other hormonal profiles than men. Meaning women will always have less muscle mass and more bodymass
  • Weigh scale. Only use it once a week. Each Friday for example
  • I enjoy and recommend a treat meal once a week tex hamburger which am a great fan off but don't over do it with fried chips. Eat healthy and smart leads to a better body.

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