Exercise Programs
Choose your Goal Physique:
Overview:
I started exercising when I was in college, with the wrong goal of being noticed by someone. I failed..miserably. I got the spur of the moment on the deciding to change myself and after one week, I stopped. Common reason for me calling it quits is that: 1.)It was too hard as my body is always sore everyday, 2.)No one notices my efforts , and 3.) I'd rather play Video games. Everytime I started working out again, I failed again and again with the same excuses. Until Several years have passed as I got heavier and my condition worsened. I can't walk properly anymore, I cannot fit in normal clothes anymore unless its american-seized XXL shirt, and Depression. It just so happened that I realized that I don't have the most important thing I need to be successful in my fitness goal: Controlling my Emotions.
the One way that got me succesful on my weightloss and weightgain journey is that it revolves on your control or redirection of your emotions. Self-Denial of your Reality, Guilt of not trusting the process, Fear of Isolation and Rejection of someone. These are some of negativie emotions that can hinder even outside of your fitness goal. So let me give you a specific guideline for you to have a proper mindset. First, ask yourself on why you are doing it? Be very very honest with your answer and use the S-M-A-R-T goal setting. S - SPECIFIC, M - MEASURABLE, A - ATTAINABLE, R - REALISTIC, T - TIMEBOUND. Have one major goal (e.g. lose 50lbs in a year or Win a sports competition) and several small goals (lose 1 pound a week, Learn to do 1 push-up perfectly). Second, Trust and Enjoy the Process! your body is not a math problem. No matter how perfect your meal plan, or how great your Gym or Personal Coach is, If you can't commit, you'll quit. Minor setbacks and failure are part of your journey, so instead of quitting, ask your "WHY" did you start in the first place. And Third, is Isolation and Finding the Right Environment. Isolation doesn't mean Loneliness, it means finding a proper environment that will help you reach your goals. Finding the right set of people who will support your goal 100% or Staying away from people who contracdicts your goal. Being Alone and Isolated for a while is much better than being with the wrong people. You will lose some friends and possibly a loved one along your journey, that's the reality, don't be a Poeple-pleaser. And Lastly, Stay away from Social Media and Stop comparing yourself to others. Everyone of us were created differently with unique set of skills, talents, and characteristics. Choose something you enjoy or good at and be better by investing time on it.
Sample Warmup Routine
Here is a sample Warm up routine that will help you prepare on every exercise session. Your warmup should just last 10-15 minutes of your total time at moderate intensity. Its purpose is to Mentally prepare you for your workout. Physiologically, It will increase your body temperature, increase blood flow on your working muscles, and Joint lubrication for preventing injury.
Sample Circuit Workout (fatloss / conditioning)
Here is a sample full body circuit workout which emphasizes muscle strength and endurance. Determine first your resting heart rate (count your pulse while sitting/resting) and be in your target training heart rate at 60%-70% intensity. Here is a Heart rate calculator to help you measure training heart rate. Keep in mind to rest every set (20-30 secs) and take a rest if you've felt any discomfort, Dizziness, faintness.
Sample bodybuilding workout (LEGS)
Here is a sample Bodybuilding exercise routine for your legs. This workout will hit all your muscles in your lower body. Have a rest of 30-60 seconds of rest every set and do this workout twice a week for maximum results.