Weight Training & Cardio

Weights aren't weights



When it comes to lifting for size the general consensus is that the heavier the weight the bigger your muscles will get! This is NOT the case.  In fact the muscle doesn't have a clue how much weight is sitting in your fist. All the muscle can recognise is the applied effort and the resistance.

It doesn't make you any bigger throwing those heavy weights around like your life depended on it. It is much safer and beneficial to use a slower controlled movement with a lighter weight to get to your desired reps.

I have been guilty many a time at the gym picking up the biggest dumbbells I could possibly swing, so I didn't look like a weak little kitten. But the fact is to the bigger, more experienced and educated lifter, the contrary applies. Don't look like the other idiots in the gym, pick a weight you can handle.

Bye for now,



10 Week Lean Training Program



This 10 week Lean Training Program is a generic 3 day split that covers all the major muscle groups, Whilst the cardio aspect is geared towards weight loss, it will give you a nice balanced whole body workout, resulting is some lean muscle gains.


EXERCISE


Phase 1
The Idea of phase 1 is to build those fast twitch muscle fibres with lower reps, so we will warm up for 1 or 2 sets, then go for it for 2 sets. Remember you only get out what you put in! Aim for a weight that is heavy enough that you can only do between 6 and 10 repetitions max. If you can do more than 10 reps its time to add more weight. 
Always have full control of the weight! If you find yourself moving around when doing an exercise to get the weights up, your most likely lifting too much, so back the weight off a little bit.
Keep a journal of your lifts for the day, that way you have something on paper to try and beat for next time.


Day 1 - Chest Shoulders and Triceps
Push ups (warming up)
Bench Press
Seated Military Press
Tricep Dumbell Kickback
Power Partials
Weighted bench dip

Day 2 - cardio

Day 3 - Back and Biceps
Preacher curls
Pullups
Hammer Curls
Dead-lifts
Close grip EZ Bar curl
Lawnmower

Day 4 - cardio

Day 5 - Legs & Abs
Squats
Calf raises
Crunches
Leg Extentions
Hanging leg raise
Lying leg curls

Day 6 - cardio

Day 7 - Rest


Phase 2
The idea for Phase 2 is to target the slow twitch muscle fibres. Working with the same exercises as phase 1, we are looking to increase our repetitions. so instead of aiming for 6 to 10 reps we are aiming for 15-20.
By switching repetitions your body doesn't adapt, stimulating muscle growth.


Calendar
Weeks 1-4 : Phase 1
Week 5 : Phase 2
Weeks 6-9 : Phase 1
Week 10 : Phase 2



6-Pack abs explained

Now, you are probably expecting to read "doing crunches won't give you 6-pack abs".


This is true.... but not true, let me explain.

Yes, abs are made in the kitchen. By this I mean you have to lose that layer of fat that covers your abs otherwise.. No abs will show.

Makes sense right?

Where people get confused is what is the best way to lose the ab flab. Doing sit-ups/ crunches/ ab dingy's or any other rubbish ab exercise will NOT burn belly fat any faster than any other fat on your body. 


Sorry guy's, you can't pick and choose where the fat comes off, plain and simple. your better off dieting or  doing some more exercise if you want to see those gut muscles.

but....

If you are at the stage when those ab's are starting to show through, this is where ab exercises come in handy because if you have a weak midsection you will have a fairly flat 6-pack.

Abdominals are stimulated the same way as any other muscle in that they need resistance training to adapt and grow. So you see, doing ab exercises are great if you don't have the spare tyre. But are not necessary or recommended for losing the spare tyre, there are easier ways!