Heres my regimen (below in details) any suggestions on how to optimize it.?
Question:
Daily= 4 sets of 12 reps shoulder press ( free weight) 4 sets of 12 reps preacher curls ( free weight)
Note: I alternate between first "row" of workouts and second "row". Ex. Like "every other day" = one day I do pushups and situps and the next day I do preacher curls and shoulder press.
Answers:
You need to workout all muscle groups and incorporate cardiovascular exercise into your routine. Please review this website for details http://www.exrx.net/ and the recommendations below.
The following healthy living recommendations will help you if you’re trying to lose weight, tone up your muscles, have aspirations of building lean muscle mass, are attempting to get a wash board stomach, or just want to feel better:
*1) Burn more calories then you're consuming everyday and measure your results using the following formula: Calories Consumed minus Basal Metabolic Rate (BMR) minus Physical Activity. Get a diet and fitness calculator that you can put on your computer or cell phone. This will allow you to easily calculate this formula, set goals, log your daily calorie consumption, and register your physical activities.
*2) Eat natural and organic foods found on earth versus something created by a corporation to make money. Eat meals in small portions throughout the day and take a good multi-vitamin supplement.
Avoid “High Glycemic Load Carbs” (sugar, pastries, desserts, refined starches such as breads, pasta, refined grains like white rice; high starch vegetables such as potatoes) and drink lots of water. Read this article for more information on high GL Carbs:
http://www.hsph.harvard.edu/nutritionsource/carbohydrates.html
Do not try fad diets or diet pills. Here is an excellent food pyramid that anyone can follow: http://www.rayandterry.com/html/images/PyramidLRG.gif?osCsid=26a424be471d1337e7c2f105d5c64d9d
*3) Exercise on most days by doing cardiovascular training and/or resistance training activities.
Read a book or find a certified trainer to make sure your doing all resistance training exercises correctly. A great book to buy that teaches you the resistance training basics is “Weight Training for Dummies”. A superb magazine to buy with resistance training routines that will not get you bored is "Muscle and Fitness". Signup for the free newsletter. An excellent free online resource is at http://www.exrx.net/
A good book to buy that teaches you the cardiovascular training basics is “Fitness for Dummies”.
*4) Get plenty of sleep. Sleep experts say most adults need between seven and nine hours of sleep each night for optimum performance, health, and safety.
*5) Educate yourself continually on health issues and make a life long commitment to good health. A great free publication is “Dietary Guidelines for Americans 2005”. A superb book to read is “You The Owner’s Manual”. An excellent periodic publication is the “Nutrition Action Health Letter”. A reputable test you can take to measure your biological age is at http://realage.com
Look at all areas where you can enhance your health. For example, make improvements in the quality of the air you breathe. Review outdoor air quality forecasts where you live and get an indoor air purifier. Send me an email or yahoo instant message to "gainbetterhealth" if you want an indoor air purifier recommendation and if you have any questions.
*Click on all the source links below to get the full benefit of the recommendations. The answers presented to your health questions are not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health providers with any questions you may have regarding a medical condition.
Other Answers:
It really depends on your fitness goals. It is important to work your back and legs as well (as long as you are medically able to). Working you back and legs will also burn alot of calories because they are a bigger muscle group than say your arms.
You have to factor in alot of things like current fitness level, goals (short and long term), injuries (current and past), and the amount of time you have to spend on training (time per day and the amount of days per week you can workout).
If you go to my website http://fitnessgenerator.com/shopsns and sign up for 1 of the programs, I would be more than happy to assit you further.
And to help you in the nutritional end of your goals visit http://www.shopsns.com and I am sure that you can find supplements that will help with your goals as well! The question is, how long have you been doing this self prescribed workout and are you seeing results?
If you tire yourself then you are not getting the benefit of the exercise you are doing. Another point is, with sit ups, you are using your tummy to tighten your mid-riff but when you get to a certain point, your hip-flexor muscles take over and your stomach muscles are not getting the benefit of the sit-up. Try a crunch instead. Slow, deliberate and hold at the top after ten. These are muscles you are trying to shape, not an adding machine.
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