This workout is too challenging!?
Question:
The workout above is too challenging for me. I can only do about one set of ten reps. when I should do two sets of 15 reps! Is this normal for my first try? Am I doing some of the moves wrong, that's why it's so hard?
It's a bit to challenging, so if any of you have a link to another FULL BODY workout, please share it.
Answers:
You need to take into consideration several things: Your weight, your height, BMI (body mass index), the size of your frame and your overall fitness at this point.
The best way to start a program is to start simple and work up. Otherwise you will get discouraged. Make sure you do stretches before you engage in any exercise routines or activities using your muscles. This prevents muscle injury. You can do cardiovascular activities daily and strength and/or resistance exercise about 3 days a week non consecutively. These will burn fat and tone your muscles.
You might consider water aerobics to start with to build up your strength and conditioning as well as your endurance. This will work your muscles and you will not feel the stress on the muscles.
Using a set of dumbbells starting at about 2 pounds in conjunction with a fitness ball will always give you an easy starting exercise plan. Don't try starting out on a vigorous aerobic with weights plan.
Good luck! A personal trainer might be helpful for you. Sometimes fitness clubs will offer free time to people looking at finding some place to work out. You could ask a personal trainer some questions by going and inquiring without buying a plan.
You have to ease into any workout. You can't expect to get up and run 10 miles on your first day running! Do what you can and keep at it. You will notice that it will get easier with time and you will be able to do more.
Try putting up a link that doesn't try to put spyware on my computer and I'll let you know the answer.
Try www.premierathleticclub.com for a good list of workouts and tools to track your progress. Also look at http://www.baylortomlandryfitnesscenter.
these guys are real health professionals.
http://www.iimahd.ernet.in/~jajoo/gmdiet...
I'm not into full body single day workout myself because they don't seem to work for me. If you're a beginner you may be able to get some decent gains from them, but don't worry about getting the exact rep count they show with the weight they indicate. Every one is different. Here’s what I do and it has been working for me. Obviously a workout needs to be tailored to the individual, but these exercises may help.
Arms
Lying dumbbell triceps extensions
standing barbell curl
behind head reverse hammers
one-arm preacher curl
Close-grip pushdowns
incline dumbbell curl
Parallel bar dips
hammer curl
Single-arm reverse-grip pushdowns
reverse grip EZ bar
rope push downs
super light dumbbell curls
Chest
Dumbbell Incline Presses,
Pullovers and Presses,
Dumbbell Bench Presses,
Narrow-Grip Bench Presses,
Incline Dumbbell Flyes,
Barbell Incline Presses,
Push-Ups Between Benches,
Cable standing incline flyes
Cable standing decline flyes
Back
Barbell row
Dumbbell Row
Lat Pull Downs
Cable Row
Lower Back Machine
Forearms
lite wide lat pulldowns
Supermans
Shoulders
Lateral Raises
Bent-Over Lateral Raises
No rest front raises
Shrugs
Military Presses
Front Raises
Rotator Cuffs
Superlight lateral raises
On incline bench, with 2 10lbs dumbbells:
1st: Facing forward bring dumbbells up from sides to parallel to ground palms inward, slow repeat for ten reps.
2nd: Facing bench bring dumbbells up from sides backwards as far as you can palms inward, slow repeat for ten reps.
3rd: Stand up with dumbbells and do 10 lateral raises.
4th: Back in position 2, raise arms so they are forward, palms inward, arms bent in a semi bear hug position and parallel to ground. Bring to sides and back to center for 10 reps. I usually do 5 lbs here because this exercise is hard.
Do this set three times with out rest. The third set I change to all 5 lb movements. All of this is slow pace, like 1 second up and one second down.
Legs
Squats
Leg Extentions
Leg Curls
Adductors
Abductors
Calf Lifts
Glute Machine
Leg lifts
I also do 100 crunches per night.
My idea is to hit a variety of ranges and movements in order to work the muscle to the maximum. I tend to use a weight I can do for 10 reps and for 25 reps on the last two movements. Apart from this I do 20 minutes or Cardio every day and stretch before and after the workout, as well as frequently during. Stretching is very important to muscular growth because not only does it help prevent injury and alleviate recovery pain, but it also stretches out the fascia tissue that surrounds the muscle and inhibits its growth. When you are pumped and you stretch is when you get the best stretch of the fascia. Lastly rest and nutrition are every bit as important as the workout itself. Eating enough protein for the muscle to recover and grow as well as enough carbohydrates to replenish diminished glycogen stores in the muscles and liver is vital for repair and being ready for the next time you tax those muscles.
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