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Diet Plan Questions Answered

What is the best diet plan? Usually when we talk about a diet plan for good health, we quickly think it has to be a balanced diet. However, a weight loss diet plan doesn’t necessarily have to be balanced, but it does have to be healthy. So if you are looking to drop some pounds, then you need to follow a healthy diet.

Proteins, carbs, and fat all play roles in forming a healthy diet. You just need to be careful how much of each one you include in your plan. There should be plenty of proteins, a small amount of carbs, and a fractional amount of fats.

diet plan

When trying to lose weight, most people prefer to stay away from fats altogether, but this doesn’t always work for everyone. Your diet plan should also have a good amount of vitamins, minerals, and other supplements to keep you in good health and to help you lose weight fast.

Balanced Diet Plan vs. Healthy Diet Plan

There is some question as to whether balanced diet plans are good for someone who is trying to lose weight. You see, a balanced diet includes every form of food (and a large amount of these foods) in order to give your body all it’s needed nutrients.

However, some of these foods are counter-productive when trying to lose weight fast and so should not be included in your diet. This is why a healthy diet is more important than a balanced diet when trying to lose weight and burn fat. When eating a healthy diet, you are tailoring your plan to your own personal needs.

What is the best healthy diet plan for weight loss?

FRUITS AND VEGGIES

Vegetables and fruits contain small amounts of salt, cholesterol, calories, and are low in fat. Fruits also have good amounts of anti-oxidants like vitamins A, C, and E.

MILK AND DAIRY PRODUCTS

The myth that you should not eat dairy products while trying to lose weight is just that, a myth! There are plenty of non-fat and low sugar milk and ice cream alternatives in this day and age.

Dairy is our main source of calcium and a high-quality source of protein. Dairy also contains potassium, riboflavin, niacin, vitamin A, phosphorous, vitamin D, and vitamin B-12. Our bodies need these vitamins and minerals to survive and so we can’t afford to cut out dairy products altogether. Eat dairy in moderation and choose the non-fat or low sugar alternatives.

BREADS, CEREALS, AND POTATOES

Carbs, carbs, carbs! Carbs are an ideal source of energy when trying to lose weight. This energy is easier to burn off compared to fat so again, you do not want to cut carbohydrates out of your diet completely. Moderation is key!

Corn, beans, rice, cereals, and potatoes are all examples of grains and carbohydrates. They are rich in B-vitamins and should be included in a healthy diet.

MEAT AND FISH

Lean meat, like chicken, and fish are awesome for losing weight fast. They are low in cholesterol. Just don’t ruin them by frying them in butter or vegetable oil; this will add unnecessary fats and will sabotage your healthy diet plan.

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The Best Diet Plan Is to Develop the Best Lifestyle Habits

The Most Popular Traffic Exchange

People are always looking for short cuts. They’re all looking for “the one” – the quickest, the cheapest, and the most efficient diet plans. When people browse for different diet products, they automatically look for what makes this particular diet fad “different” from the rest. They keep on looking for what makes a particular diet “special.” This is the wrong approach.

It doesn’t take a genius to come up with a good diet plan. Don’t look for what makes a diet “different,” look for what it has in common with every other diet plan you’ve seen. Stop looking for the best diet plan. Any diet plan will work as long as there is an emphasis on consistency and the formation of correct habits. As long as you incorporate healthy lifestyle habits into your diet plan, weight management will never be a problem.

diet plans

1. Make daily exercise part of your way of life.

A person who regularly engages in physical activities of any kind rarely has trouble with weight management. Forget the best diet plan. Just make a daily plan that includes a lot of physical activity. You’d be surprised how much weight you can lose from having a daily habit of jogging. If you’re not a fan of jogging, there are other activities you can engage in like swimming, working out, or learning a martial art. The primary cause of weight problems is a lack of physical activity. You can eliminate your weight problems quickly just by making physical activity a part of your daily routine.

2. Eat whatever you want.

One of the most common reasons why people give up on their diet plans is because some diets demand a lot from an individual. If a diet tells you not to eat your favorite food, it’s only a matter of time before you give up on it. A lot of people all over the world are able to achieve a certain level of weight management regardless of what they eat. The secret is in portion control. When you’re having weight problems, you’re obviously eating too much. If this is the problem you’re having, then eat less. You don’t need the best diet plan to realize that you need to eat less to lose weight. Find ways to control the portions you eat and you will lose weight. One tactic that has worked wonders for many is to use smaller plates. If you have a habit of filling your plate, make your plates smaller so you would eat less.

3. Do things manually.

Technology has provided individuals today with the tools to do almost everything from home. We can shop from home, work from home, and keep in touch with friends from home. Unfortunately, all these benefits have also drastically reduced the average person’s tolerance for physical activity. One reason why a lot of people are having so much trouble with weight management is because they’re not used to physical activity. Even the best diet plan isn’t going to work if your daily physical activity is limited to typing on a keyboard.

4. Drink water.

There are several reasons why drinking water can help you with weight management. Water makes you feel full. Drinking water often can reduce your appetite, control the amount of food you eat, flush out the toxins from your body, and hydrate your body after workouts. One way to maintain optimum health is to drink plenty of water. Maybe the best diet plan is simply to drink plenty of water.

5. Eat right.

You don’t need the best diet plan to realize that including fruits and vegetables in your diet is good for you. Weight management problems are often caused by unhealthy diets. If your diet consists mostly of fat and sodium, chances are the food you’re eating is making you gain weight. It’s simple really. If you want to be able to manage your weight, don’t eat food that will make it difficult for you to manage your weight. You can always prepare your favorite foods with alternative ingredients. If you’re craving for a burger, find a vegan alternative. If you want pasta, use seafood instead of meat for the sauce. At the end of the day, your weight is the result of the little decisions you make every day.

There is no such thing as the best diet plan. People are different. We all have different bodies, different DNA. What works for one individual may not work for another. In fact, many of the cardinal rules the most popular diets promote – reducing carbohydrates, counting calories, going on juice fasts, eating apples exclusively – are unnecessary as long as you know the basics of weight management. Stop looking for drastic, unsustainable, inefficient weight loss plans and just try to live a healthy life.

Women Working Out in the Weight Room

Some women have a fear of the weight room at their gym. Many women and personal trainers as well believe that if a woman works out in the weight room they will end up with a bulky manly physique. Myths like this are giving resistance training a bad name.

As personal trainers we have to remember that men and women are physiologically different. Men in fact increase muscle mass due to testosterone. While it is true that women also secrete and deliver testosterone just like men do, women do it at slower rates and much less volume.

women

This slower and lower dose of testosterone allows women to build a more tone and lean muscle while also increasing metabolism to aid in weight loss. Most women start an exercise program to lose weight and look better, but there is more to it than this. Resistance training has many benefits that will help women’s health, both now and in the future. Looking good is great, but exercise can do so much more for a women’s long-term health. Resistance training may also decrease day-to-day stresses from our fast paced lifestyles.

Stress is a very dangerous and often overlooked factor that can lead to decreased motivation and eventual increase in body fat. Studies have shown that proper exercise can cut stress dramatically. Another often overlooked health issue for women is bone mineral density (BMD). Because of a higher level of estrogen, women are at a higher risk of low bone mineral density than men. A consistent resistance training program can increase BMD in women and dramatically reduce the possibility of osteopenia and/or osteoporosis. A well planned resistance training program can also help posture, balance, flexibility and stability for all ages. These are all very important daily and long-term health.

Cardio vs. Weight Training

Anaerobic exercise may lead to to an increase of metabolism, but aerobic exercise is important too. Aerobic training is very important for the cardiovascular system (“heart health”). Some people have trouble combining cardio and resistance training. First, if the trainee wants to increase power and strength than including cardio exercises can make all the difference. This is because of an increase in the muscle capillary density, increased number of mitochondria, and a possible change in fiber type.

Additionally, if a trainee that wants to increase their aerobic power can do this by combining both cardio workouts with resistance training. This will allow for an increase in aerobic power due to an increase in VO^2 Max. VO^2 Max is the amount of oxygen exchange within a muscle for adequately supplying and keeping the muscle cells functioning properly.

For weight management and exercise in general, the goal is to combine both types of exercise by using circuit training. Circuit training will allow a trainee to increase their aerobic and anaerobic power by incorporating moderate to high intensity exercises with resistance training. This will keep your heart rate up and increase your metabolic rate.

Resistance Training Program Design For Women

A proper program design is specific to the person being trained. Each trainee will begin at different levels based on their condition, so a custom tailored exercise program is very important. Each exercise program should begin with some sort of active warm-up regime to help stimulate proper muscle activation for your workout.

To circuit train effectively, three to four multi-muscle, functional workouts are grouped together to optimize your heart rate and aerobic and anaerobic power output. Between 2 to 4 sets and 10 to 15 reps of approximately 3 or 4 exercises are performed in a continuous cycle with little rest (30 seconds to 1 minute after completing each cycle of the 3 to 4 exercises).

Each group of three to four exercises may primarily target different areas of the body. After the warm-up, the first group of exercises may focus on legs. The second group may focus on the upper body, and the third may focus on the core muscles. This exercise structure can help save time and effort with a busy schedule and may also maximize overall fitness results. Ending each workout with a form of static stretching may also be a good idea. Static stretching after exercise can keep the joints from getting too tight.

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How to Use Weight Loss Diet Plans

You can find many different weight loss diet plans on the web. Search for some minutes, and you will come up with various types of the lemon diet, Atkins diet plans, Asian diet plans, and Indian diet plans. These plans are good for health. You will be familiar with some and others will be unknown to you. The task is to select a versatile diet plan for your health. You must stick to the plan for 6+ months. If you want to live a long life, it is important to eat a healthy diet.

Here are some details on creating an incredible diet plan.

diet plans

1. Create easy meal plans. We have limited time in a day. Most of us cannot spend 2-3 hours in a kitchen. We can get an hour to prepare all 3-5 meals. Do not go for unknown plans. Cook meals which are easy and familiar.

2. Eat complete nutrition. Your meals must include protein, fats, carbs, dairy, vegetables, snacks, and fruits.

3. Drink Green Tea/Hot water/Lime Juice before breakfast.

4. Avoid artificial sweeteners, alcohol, soft drinks, commercially produced juices, fast food, fries, sugar, salt, and caffeine.

5. Create an excel plan and store all of your diet plans in the excel sheet. Put complete recipes along with their nutritional benefits. You can print this sheet and save it in your kitchen.

6. Crash dieting is safe but do not use them too often. Crash dieting is only recommended when you need it the most. Do not start rapid weight loss plans without the consent of your doctor.

7. Different programs are designed for different people. You might be familiar with dieting programs, medically supervised programs, self-help programs and fitness programs. These programs have the online and offline versions. You can use different apps and online tools to improve your health. Similarly, you can attend seminars and meetings to educate yourself on health topics.

8. Time is the key to weight loss. Losing weight is possible when you do the right things at the right time. Weight gain is common among people who eat their meals at the wrong time. Ideally, there should be a 5-hour difference between each meal. For example, you do the breakfast on 7 Am, eat the lunch at 1pm and eat the dinner at 7pm. You can have snacks and fruits between the meals.

9. No weight loss plan can be successful without an excellent exercise routine. Do whatever you can to keep moving. Do cycling, or run a mile to do the exercise. The best time to do exercise is in the morning.

10. If your diet plan contains same dishes, you will get bored very quickly. Create something versatile and delicious. Experiment with different recipes. Each goal requires devotion, focus, and determination.

These 10 weight loss tips will guide you about using diet plans. The important task is to be creative. Enjoy your foods. Best of luck.

6 Commonly Asked Questions About Working Out

We get asked a lot of times various questions related to health and fitness. Most common questions are; what are the best methods or ways to workout more efficiently, especially within time restraints.

So we decide to compiled a list of the top 6 questions we receive in hopes it can benefit some of you out there. 

workout

What is the best type of cardiovascular exercise to do?

Interval training has been proven to improve cardiovascular fitness and body composition quicker than any other method. It is also a lot more “fun” than running on a treadmill for an hour.

How should I engage in weight training?

The most efficient way is circuit training. You will get maximal growth hormone output and get a great cardio workout at the same time.

At my gym, I see people doing cardio first. Is this the best way?

I would advise you to do a 5-10 minute warm up on a cardio machine such as a treadmill or elliptical to prepare your body for the stress that you are about to put it through. As to whether to do your cardio training or resistance training first, I would say if you are a runner, do cardio first. If you are a bodybuilder, you should hit the weights first. You always get more out of the first part of your workout so you want to focus on that part of training. If you are a housewife, I would mix it up and see which one your body responds to better.

How important are aerobics and fitness classes for weight loss?

If you find that you are more of a social creature and need the motivation of a group, then fitness classes are the way to go. These classes are filled with like-minded people with the same goals: get fit and have fun. If going to fitness classes will get you to remain active and consistent, DO IT!

I don’t have time to workout. What can I do to get fit and lose weight?

If you are short on time, then you should do 3 sets of 50 heavy two-hand kettlebell swings with one minute rest periods. If you need a cardio workout, high intensity Tabata sprints are the way to go. This will only take 8 minutes.

When I work out, I get really sore the next day or so after. What can I do to ease the soreness?

Make sure you are performing a cool down after every workout. Drink 8 ounces of tart cherry juice after every intense workout. This will decrease soreness by decreasing the inflammation markers in your body. Some other things that may help are contrast baths, ice baths, deep tissue massages, foam rolling, and staying hydrated.

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A Healthy Diet Plan

Free diet plan is based on balanced intake of fats, proteins and carbohydrates in different calorie count. Free diet plan stimulates your body burn the fat much easier, only by changing your daily calorie intake.

Free diet plans are so common in society that many people have very restrictive ideas about what is healthy and natural in free diet plans eating. The best thing about free diet plan is that you burn the fat only.

diet plan

Diet

Studies show that a lifestyle approach to nutrition, not a short term crash diet, is most likely to lead to permanent weight loss. You should consult with a health care professional before starting any diet, exercise or supplementation program, before taking any medication, or if you have or suspect you might have a health problem. Monitor your weight or the way your clothing fits on a weekly basis and add or take away calories from your current diet according to what has been happening with your body.

Plan

The Diet Planner is merely a pattern to show individuals an example of what can be eaten for a certain number of calories while dieting. Be sure and follow the information outlined in the Planner Information. The first rule when formulating a diet plan should be to count calories. Don’t pay attention to any free diet meal plans, grapefruit diet plan or loss weight fast anorexia tips you’ve read in the newspapers.

Health

Health & Fitness – Choosing a free diet program is a very difficult task. Healthy eating varies in response to your free diet plans hunger, emotions, schedule, and accessibility to free diet plans food. Healthy eating means leaving half your free diet plans dessert on your plate because you have recognized you are full and satisfied. Healthy eating means being able to eat when free diet plans and to continue eating until you are both physically and psychologically satisfied.

Calories

Try adding or subtracting 100-200 calories per day, and test that level for about a week before you make a decision. The rest of your daily calories can come from carbs. If you are willing to track calories, use a maintenance figure you know is accurate as a starting point, or multiply your body weight by 15 to get an approximation of your maintenance calorie level. *If you have 150-200 pounds to lose, you will need to add an additional 400 calories per day to your diet plan. Do NOT go below 1,200 calories per day or you may lose your hair, your muscles, and any chance of winning the Lotto. If you require a 1,500 calorie diet, simply add 150 more calories to your daily diet. The above calculations are based on average calorie intake of 2250 calories.

Conclusion

Highly effective people and free diet plans achievers always double up and do two things at once whenever possible. We’re all in the same boat in the free diet plans beginning and free diet plans intermediate learning stages. In addition, free diet plans also contain antioxidants and phyto-chemicals which have been shown to prevent cancer, heart disease, strokes, and other diseases. A recent study of 23 lean men and 23 obese men found little difference in the total number of free diet plans calories each group consumed. No more than 25 percent of your total free diet plans calories should come from fat, fewer than 10 percent from saturated fat, the most damaging form discussed in detail in the GHF free diet plans component.

How to Tell If You Are Working Out Too Hard

We are constantly told that we must exercise at least three times per week to get ourselves fit and healthy. That’s fine, but if you haven’t been exercising for a while now when you start out on your new exercise regime be sure that you take care and ease yourself into your program. Be sure that you don’t overdue things.

There are certain tell-tale signs that you are working out too hard. You just have to look for them and then adjust your training routine, before they take their toll. You are probably over-training if you suffer any of the following symptoms:

working out

Sore joints

If you do a new routine that works muscles that you are not used to being worked, then you expect to be a little sore the next day. No pain, no gain right? However if you have such soreness that it interferes with your normal daily routine, then you might have tried to do too much too soon. For example if you were working your biceps and the next day you have pain in your elbow, you either tried to lift too much weight or were lifting it wrong.

Pain while training

If you are pushing past pain to do a particular exercise, then you probably should not be doing it. Instead try to find an exercise that doesn’t cause pain and then go to your doctor to find out why you are having pain when exercising that particular muscle or muscle group. It could be the root of something more serious.

Fatigue even after recovery

If you feel constantly fatigued, even after your one day per week recovery period, you could be pushing yourself past the limits of your body. Try backing off another day of training per week so that you have two days off per week and see if it helps you feel less fatigued. Also most fitness experts agree that serious fitness buffs should take a week off about every 6 to 8 weeks so their body has an extended period to heal, rebuild and repair.

Frequent injury

If you seem to suffer more than your share of injuries while training, you may be going at it too hard or trying to lift too much weight. If you are strength training, try reducing the amount of weight you are lifting, or the number of reps/sets. If doing cardio, shortening up your routine or reducing the intensity. Also avoid exercising the injured area until it is healed.These four signs where your body is telling you that it is being pushed harder than it should. Listen to it, make adjustments and find a happy medium where you feel you are making progress, but still at a level your body can support.

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Workout Routines – Do You Know the Techniques The Pros Use?

Bodybuilders want to increase their muscle size and define it as much as they can. In order to do this, they have to follow special workout routines and special diets to help them maximize their bodybuilding capabilities. A perfect diet would not be complete without a workout to go with it so it is important to focus on both aspects.

If you want to build your body, it is important that your workouts do thee two things – increase strength and muscle mass and cause you to lose body fat to define muscles. These are done in two stages and cannot be rushed. If you are preparing for a competition, give yourself enough time, and be patient and disciplined.

workout routines

If you are a beginner, you would want to focus on increasing your overall fitness level. This can be achieved by converting most of your body fat into muscle mass. You would do this by doing a combination of strength training and cardiovascular exercise.

At the start, you will do general strength training so you can do your workout routines better because it will teach you proper form. Cardiovascular exercises increase your heart level and helps increase your endurance so you are able to last longer during your exercises. It will also decrease your body fat and help define muscle later on.

Next, you would want to move on to heavier weights and increase your reps. If you don’t, you will encounter a plateau because your body has adapted to your routine and you will no longer lose weight and become stronger. You can find programs that detail when you will increase your weights or the number of reps but your best gauge would be your body and how you feel- if you no longer feel pain after your workouts, your body is no longer challenged. You must be very careful because there is a “good pain” and a “bad pain” which can hurt your health.

It is important to note that lifting lighter weights for more reps will build muscle endurance and lifting heavier weights for one to three reps will build muscle size. Even if you only want to get big and strong, you still need muscle endurance to help you get through your workout routines. The key here is variety and mixing up your weight training program.

When you have gained considerable muscle mass, it might not necessarily show up yet. During these stages, you would need to lose body fat in order for them to be defined. You would have to go back to cardiovascular exercises while still performing some weight training so you don’t lose muscle mass.

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Free Diabetic Diet Plans – Are They Suitable For You?

Present-day diabetics are more fortunate than those of years past, as there is now a wealth of information on diets and health regimens that may help them get through the pains of the disease. They only need to browse the internet to find free diabetic diet plans.

However, as with all types of health-related information, you still need to educate yourself on the basic requirements of a diabetic diet so that you can decide if a program that you are looking at is suitable for you.

diabetic

Diabetic Diet Plans: An Overview

Diabetics usually follow a simple scheme of food substitution, where food items of similar nutritional value can be exchanged with each other. So if you cannot eat your cake, you might have a bite or two of potatoes. Experts say that as long as the substitutes are high in fiber, with a sprinkling of fruits and vegetables taken regularly, are also low in fat and salt, then you are on the right track. In addition to watching closely what you eat, you are reminded also to watch “when” you eat.

Diabetic diets should be able to show you a mixed lot of diets with corresponding calorie levels. They most often feature foods that will adhere to diabetic requisites for fat, cholesterol, and sodium content. Carbohydrates are also monitored and ensured to be taken in moderation and at different times of day.

The diet plans will include recipes and balanced meal plans, varying menus, shopping lists (based on the menus), substitute lists (for alternatives), calorie counts for easy tracking, even charts to monitor blood sugar and more. For Christmas and other holidays (when diabetics sometimes forget their conditions and allow themselves to binge), there should also be a plan for “holiday diets” that still conform to your medical needs. The recommended meal plans also give a variety of diets for different types of diabetes, whether Type 1 or 2 diabetes, or pre-diabetes.

Complementing the Free Diabetic Diet Plans

While the plans are comprehensive enough, you are also advised to maintain a personal track record of your blood sugar levels and have meal plans that are monitored by your doctor or dietitian. Make sure to keep your body weight in check and at the ideal level for your size, and stick to your scheduled medications as prescribed by your physician during your regular checkups. Such lifestyle is not only recommended – it is a must. As a diabetic you need to adhere to these if you are to ensure whatever diabetic diet plan you pursue will be effective.

Objectively Looking at Free Diabetic Diet Plans

Free diabetic diet plans are available on the net so easily and abundantly that you might get confused with all the offerings. Sites offering free menus will range from diabetic cookbook offerings, personal diabetic dietitian’s recommendations, diet plans from doctors and medical professionals, plans that include weight loss regimens and workouts, diets with exotic-sounding names, and what everybody wants to claim are optimum diets for diabetics.

Whatever the features of the free diabetic diet plans, you should always remember that it is all up to you whether the plan will work or not. Consult with your doctor closely, and appraise him of the features and requirements of whatever dietary regimen you want to embark on. Your doctor can help you assess if the diet is really for you. With the multitude of choices, you can easily make the wrong choice without professional advice.

Essential Warm-Up Exercises for Effective Work-Outs

Both static and dynamic stretching exercises are known to greatly assist in reducing the chance of serious injury before doing a workout or playing sports, but are they really necessary to maximize performance?

In fact, can we question why the warm-up is really required at all, and if it is, what are the aspects to look at when completing the warm-up regime?

exercises

So really, what does a warm-up actually do for a person?

Well, engaging in a warm-up routine does just what it says it will – it warms your body, joints, ligaments, tendons and muscles in preparation for a sporting or exercise activity. And if you think about this, it also helps with anti-ageing.

You can argue that increasing the body’s internal temperature should be good enough to play sports or exercise safely, but this is not necessarily effective as preparation for any intense physical behavior. By completing warm-up exercises you will be increasing the temperature of your muscles and loosening them which in turn increases flexibility.

The loosening of the body’s muscles and dilation of the blood vessels contributes to a greater amount of blood flow throughout your body. This assists in oxygenating the muscles and removal of damaging waste products.

Upon completing these warm-ups you will notice that you are more supple, flexible and show a reduced level of stiffness. This lowers your resistance to certain sporting movements and lowers the chance of injury, specifically muscle tearing.

Further advantages of good warm-ups include an elevated heart rate, strengthened respiratory capacity and positive metabolic level. You will also notice that the nutrients delivered to your muscles assist in lubrication of your joints and prepare you for future work-out sessions.

This increases your resilience and resistance to any cartilage tearing and associated injuries.

Irrespective of the type of sport you will be playing, having a healthy and fit cardiovascular system is essential to your performance; as is flexible joints and muscles to a lower risk of potentially irreparable injury. By completing a 10 to 15 minute warm-up session, that includes both dynamic and static stretching exercises, you can ensure a safer and stronger sporting experience.

There are various types of stretching exercises that can be completed and it is recommended that the area of your focus be specific to the sport you will be playing.

For example, if you are planning on jogging a long distance then you should warm up with a brisk walk; however, if you are planning on playing tennis or golf, you should complete a warm-up activity focusing on low-impact swings.

As the warm-up regime continues so will the speed and intensity of the movements.

This helps you prepare physically for your sporting activity, particularly with regards to your cardio and lung system. It will also prepare you mentally for any high performance activities.

As with any high-impact activity, it is important that you do not push yourself to the point of injury. The idea of a warm-up is to prepare the body for activities, not to perform one.

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How To Design A Good Workout Routine To Build Muscle Mass

A good workout routine should be no more than an hour in length, because after an hour, the “fight or flight” hormone cortisol is released by the body and it inhibits muscle growth.

When designing your own routines, first decide what your goals are. Your goals should be specific, not vague generic goals like “I want to get bigger”, or “I want to add muscle”.

workout routine

The more specific the goal, the more likely you are to hold yourself accountable, and therefore the more likely you are to succeed.

Examples could be to gain a certain amount of muscular bodyweight within a certain time frame, or to increase a major lift to a new personal best in a set time frame. The goal should always be set against a time frame, as this will help you keep on track.

Lets say you decide to gain 10 lbs. of muscle in three months as an example.

Having decided on the goal, the next step is to decide what is a good workout routine that will enable you to achieve your objective.

The priority is building muscle, so you’ll want to use the exercises that build the most amount of muscle, which invariably means the major compound exercises like the squat and the dead lift.

I’d bet money that if you asked any major competitive bodybuilder what was the cornerstone of a good workout routine, they’d say the dead lift or the squat.

If you’re able to train both movements hard and progressively and still recover well then terrific, but most of us may find that having both movements in a single routine is too much hard work.

Both exercises can be built up to the stage where you’re moving twice and even three times your own bodyweight. This is desirable because lifting big is a vital part of a good workout routine, but know that it can be very demanding work.

My suggestion is to find out which of those two exercises suit you best, and then work as hard as possible on the chosen movement.

Uppermost in your thinking should be safety – especially if you train at home, you must be sure that you can arrange an excellent safety set up, and this may influence your choice. For example, the squat exercise will require a power rack, or at the very least a pair of squat stands, so that you can dump the bar in safety if you fail on a rep.

The dead lift does not need a power rack, so in this circumstance it may be a wiser choice. If you can do each movement in complete safety it is simply a matter of which one suits your body structure the best.

Having a major mass building lower body exercise is an integral part of a good bodybuilding routine, because your legs and back form a very large part of your overall body muscle mass, and the fastest way to build your body up is to focus on the large leg and back musculature.

Now let’s look at the upper body. This is of vital importance, but even more important is to always pay your dues on leg training, as this will make your body grow all over.

For upper body, a mix of pulling and pushing movements should be used in order to get stronger in pushing and pulling strength.

  • For pushing movements choose from bench press, overhead press and chin up.
  • For pulling movements choose from chin up, one arm dumbbell row, and the shrug.

Because the upper body exercises don’t recruit as much muscle as the lower body exercises, you can afford to have more of them in your bodybuilding routine, but make sure that your workouts don’t drag on for too long as mentioned at the beginning of the article.

You will need one or two smaller exercises like the calf raise and an abs exercise, but don’t add too many small exercises or it will hamper overall progress.

Two short but demanding workouts a week based on major compound lifts, good food and plenty of rest and sleep is the secret to big, fast gains in muscle.

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Choosing a Diet Plan

The Most Popular Traffic Exchange

We have all failed before with a restrictive diet plan. These are the diet plans that focus on a single food, periods of fasting, high carb, low carb. Some of these plans can also be downright dangerous as they can also lead to damage of our internal organs.

We are creatures that need to eat several times a day. So how can we be happy with a diet plan that constantly leaves us hungry? Moreover, if we do not enjoy the diet plan we are on how are we ever going to succeed?

diet plan

Here are 10 top tips for choosing a successful diet plan:

1. Don’t get involved with any kind of extreme or fad dieting. Unless you are taking medical advice, it can be unhealthy or dangerous to remove certain food groups from our diet. A balanced diet provides us with all the vitamins and minerals we need to keep us healthy. Fad diets do not work in the long term.

2. Choose a diet that offers many food choices. We don’t need to restrict the kinds of food we normally eat. A diet plan that says you can eat certain foods in week 1, and then add another set of foods in week 2. However, if you gain weight you should go back to week 1. There’s very little chance we would ever make it to week 3.

3. We don’t have to Exercise with a diet plan to lose weight. Obviously we shouldn’t rule out exercise totally, everyone needs a certain amount of exercise to remain healthy apart from making us feel good. Exercise is necessary used to tone our bodies, not as a rigid part of our diet plan.

4. If someone sells a diet plan where you have to return week after week for more information, then they are simply making extra money from it. All the information we need should be there when we start the diet plan. If they have us paying week after week do they really want us to lose weight?

5. If the diet plan chosen gives you a target weight loss of 1 or 2 pounds a week. We should experience minimal or no hunger pangs. The diet should help us plan our meals and snacks correctly.

6. There is no such thing as a perfect diet plan simply because we are all different. A good diet plan should allow for those inevitable moments of weakness.

7. When we first start on a diet plan, we may initially lose 3, 4 maybe even 5 pounds a week. After the first week or two, we should aim to lose a steady 2 pounds a week. Any more than this could be unhealthy.

8. Being happy with a diet plan is necessary. If we struggle with our diet, it can become torturous. If we are not enjoying the food, we will become miserable and make the people close to us miserable. It is a long-term process to both lose the weight and keep it off. This means that we have to enjoy the foods allowed with the plan. If we don’t enjoy it we will fail.

9. Being happy with our diet plan also includes holiday eating. If it does not take into account our holidays, then the diet will be moved to the back of our minds. This alone can cause our diet to fail. Therefore, we need to enjoy the diet and the holidays.

10. Ultimately, whichever plan is selected, we should be in control, the diet should not control us. By this, I mean that your diet should meet our needs and requirements. Strict rules will only increase our chances of failure. Everyone has different needs and requirements. Therefore, you have to be able to customize a diet plan to meet ours. Then there is a good chance to succeed.