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Moving From Beginner To Intermediate Level Bodybuilding

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By now you’ve made significant progress in your bodybuilding career. For the past three to six months you’ve learned how to perform the core lifting exercises in a technically correct manner. You’ve also conditioned the body and developed sufficient core strength to prepare yourself for a whole new level of intensity. Hopefully, you’ve also built some rock-solid muscle! But that’s only the beginning.

In recent weeks your workouts have probably lost some of their effects so, even though you’re lifting bigger weights, your muscles now need even greater stimulation to generate maximal growth. Don’t expect miracles though – from this point onwards, every little bit of improvement will take even greater and more intensive work than before.

Because you’ll be working your muscles more intensively, they’ll also need more recovery time to adapt and grow and that’s why you’ll be reducing your workouts to three a week. Each primary muscle group trained will now need one full week to recover. After being used to whole body sessions and more workouts per week it may seem as if you’re not doing enough but the point is, you’ll be working your muscles very, very intensively and making better use of your time.

As you gain more experience you’ll be able to tweak or re-design your basic muscle building program to suit your own individual needs, but the program described here should provide a useful starting point. What I’m proposing is basically a 3-split of the body on Monday, Wednesday, and Friday.

MONDAY (Chest, Triceps, Shoulders)
1. Chest Exercises
Incline dumbbell press – this is a compound exercise that targets the chest but also works the triceps and shoulders to a lesser extent.

Pec-deck flye – this is an isolation exercise that works the pectorals.

2. Triceps
Dips – this compound exercise targets the triceps but also works the chest and shoulders.

3. Shoulders
Front military press – this compound exercise targets shoulders but also works the triceps.

Dumbbell lateral raises – this isolation exercise works the shoulders only.

Bent over dumbbell laterals – this isolation exercise works the rear delts.

WEDNESDAY (Back, Biceps, Forearms)
1. Back
Front lat pulls – a compound exercise that targets lats but also works the biceps and mid-back.

Deadlifts – a compound exercise that targets the back and quads but also works hamstrings, calves and glutes.

Dumbbell rows – a compound exercise that targets mid-back but also works biceps and lats.

Dumbbell shrugs – isolation exercise that works traps.

2. Biceps
Dumbbell biceps curl – isolation exercise that works the biceps.

Dumbbell hammer curls – isolation exercise that works the biceps.

3. Forearms

Barbell wrist curl – isolation exercise that works the forearms.

FRIDAY (Lower Body)
1. Legs

Squats or leg press – a compound exercise that targets the quads but also works the hamstrings, calves, and glutes.

Leg extension – isolation exercise that works the quads.

Leg curls – isolation exercise that works the hamstrings.

Standing calf raise – isolation exercise that works the gastrocnemius calf muscle.

Seated calf raise – isolation exercise that works the soleus calf muscle.

You could start this program by aiming for two sets of 8-10 reps per exercise but as your strength and size increase, you should really introduce techniques that boost the intensity even further. This can be achieved in a number of ways including the use of pre-exhaustion, supersets, partial reps, isometric contractions and forced reps. These techniques are covered in detail elsewhere in this series of articles.

Health & Fitness

3 Tips to Burn More Fat Using Sprint Workouts

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Photos by UberImages

These days, many different types of workouts are available. When you’re thinking about workouts which you can easily practice outdoors, sprint workouts are the 1st ones which will come into your mind. That is why you have to always think about opting for proper sprint workouts. Instead of just going for the milder ones, you have to go for the ones which will actually help you in burning more fat. Today, we will share with you 3 tips which will help you in burning more fat using sprint workouts.

Also, check out: Can You Build Muscle And Lose Body Fat At The Same Time?

1 Warming up to speeding up:
Instead of directly sprinting, you have to always start with the warm-up. When you start with the warm-up, it will become much easier for you to reach the higher speeds as well. This will also ensure that you are able to burn more calories as well. You can even create a warm-up drill as well. It can be with simple movements like fast legs, bouncing or skipping. When you are able to do that, you will be able to increase the number of calories which you burn during the sprinting workouts.



2 Quick repeats:
In sprint workouts, there are various movements which can be repeated. This will ensure that you are able to opt for High-intensity bursts as well. When you are able to move in high-intensity bursts, it will become easier for you to burn more calories. You have to always keep in mind that sprint workouts should last for less period of time. Only when they are of high-intensity, you will be able to burn more calories. You have to keep this factor in mind and after that, you have to choose the movements which you can include in your sprint workout.

3 Downhill sprinting:
Another way to increase the intensity of your sprinting workout is to opt for downhill sprinting. When you opt for downhill sprinting, you will have to control your speed with the help of your strength. This will put in more pressure on your muscles. Thus, if you’re looking to lose weight and build muscles, downhill sprinting workouts are the best option for you. You can increase the intensity level which will help you in burning more calories.

Thus, when it comes to sprinting workouts, it is important for you to keep these 3 factors in mind. Only when you are able to keep these 3 tips in mind, it will become easier for you to lose weight using the sprinting workouts. At the same point in time, it is important to increase the intensity slowly so that your body becomes more used to it.

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Health & Fitness

Can You Build Muscle And Lose Body Fat At The Same Time?

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One question I am continually asked is, “Is it possible to lose body fat and gain muscle at the same time?” My answer is an emphatic YES!

First of all, to build muscle, you must constantly overload the muscles in the gym. Heavy training is of utmost importance. Even when you are on a calorie-deprived diet to lose body fat, you must be mentally tough and continue to train heavily to preserve and even build muscle mass. And, as I’ve discussed several times already, back up heavy training by eating high-quality protein on a consistent basis.

Also, check out: 3 Ways to Create a Proper Workout



To lose body fat and still gain muscle, you must really watch your diet closely. Keep your daily caloric intake below your maintenance level. When you reduce your calories, be sure to keep your diet high in quality protein. Most of your calories should come from your carbohydrate consumption. Of course, watch your fat intake.

Here is how I suggest you manipulate your carbohydrate consumption: For a couple of days, eat only vegetables for carbohydrates then go back to grains like rice, potatoes, and pasta for a couple of days. Rotate in this manner and see how quickly you start melting the fat. Because carbohydrates give you energy, this may become difficult at times. Nevertheless, it is a very effective strategy.

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Health & Fitness

Get A Strong Heart With Balance Ball

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The exercise benefit you may want from exercise may differ greatly from the exercise benefit someone else wants but some things remain the same.

Also, read: Courtney Gardner’s Track Workout Tips

Strong Heart:
A strong heart does not have to work so hard so you are less likely to have a heart attack. Regular exercise also increases your HDL (good) cholesterol and helps lower your total cholesterol. Exercise also helps lower your blood pressure. Your lungs will also benefit from exercise as they become better conditioned so that activities such as climbing stairs will not make you out of breath.

Any exercise tip you use needs to be simple yet smart enough so you can use the exercise tips to quickly and easily adapt your exercise habits to continue to push ahead and reach your health, fitness, and physical appearance goals and still have the time for a great family life.



Exercise tip for an exercise benefit:
Get a baby jogger. You don’t have to run or jog, walking at a fast pace will do just as good, but you should get a baby jogger they’re much easier and smoother than a regular stroller for this.

Increased Self-Esteem:
Gaining control of your body size and weight through fitness is an amazing way to increase self-esteem. You look better and are more confident which empowers you in everything you do. You will find that the self-discipline required and learned through regular exercise spills over into other areas of your life and you will be better able to make other necessary and desirable changes.

Start by talking with your doctor. This is especially important if you haven’t been active, if you have any health problems, or if you’re pregnant or elderly.

Exercise Makes Your Heart Happy:
You may know that your heart is a muscle. It works hard, pumping blood every day of your life. You can help this important muscle get stronger by doing aerobic exercise.

Balance Ball:
You’ve seen them lying around the gym, but you’ve never really known what to do with them. At first, you may have thought they looked “girly,” but then you probably saw some of the most muscular guys at your gym using them. Balance ball is a great way to get great abs! We urge you to find out more about balance ball exercises!

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