So people normally go to the gym for two reasons, to either lose weight, bodyfat and tone or build muscle mass. Today il give you a few key pointers for both.
Toning up and cutting body fat is all about a good amount of cardio per workout and keeping to a higher rep range with your weights. This is where super sets and drop sets come into there element! So 30-60 mins of cardio 3-5 times a week is vital. This should be done at a low to medium intensity, for anyone unsure about the intensity to work to follow the guide on most modern cardio machines with reference to the heart rate ranges, you should be working to the fat burning range! When people are tryinig to lose weight they often forget about weight training as there goal isnt usually to build muscle but without a good weight training program the weight u lose will give u a loose skin tone. The weights are what tighten the skin and give u that hard and firm desired look. When cutting up and toning I work to 3 sets per exercise doing 4 different exercises per muscle group and keep the reps no less than 15 and anywhere upto 30. My favourite exercise for toning the arms and tightening up those bingo wings :p is bicep 21's, with a straight bar or a W bar you perform 7 reps moving the bar in a strict motion from waist to belly button height, you then go straight from that and perform 7 reps from belly button height to your chin, to finish off you perform 7 full bicep repetitions. This is a real killer but an excellant exercise for defining those arms. Wth any type of high intensity workout its important to keep the body hydrated so drink plenty of water and to speed your metabolism up even more I recommend NRGFUEL Xtra burn which has an ingredient called L-Carnatine which basically metabolisers fat cells during exercise and is very effective. NRGFUEL thermofuel is also brilliant to raise the bofies core temperature and burn thos extra calories!
So for building muscle you want to up the weight and lower the reps so I always start with a warm up exercise on a light wieght for 20-30 reps just to warm and lubricate the joints and muscle group. Then I perform 3-4 sets working down from 10 reps per set to a minimum of 4 reps whilst increasing the weight every set. Sometimes I will do a one rep max on a deadlift, squat or bench press but this is more to monitor progression more than anything else. For building muscle I always say stick to the basic core exercises which for me are Bench press for chest development, deadlift for back strength and all round thickness and squats are so important to build them legs up. With these exercises start your weights low, keep good form and up the weights safely, wear a belt where needed and you won't go far wrong. Cardio isnt as important here but I always try and fit in 3 30 minute post weight training cardio sessions to make sure I put on lean good quality gains as its easy to eat eat eat and put on weight through fat. I want to be big and lean to which I think is the more desired look these days and i think most will agree so don't forget your cardio guys. Supplements to help you with gains in mass should have a good quality protein, lots of amino acids to stop your muscle breaking down during heavy intense workouts and maybe some creatine thrown in for strength. An awesome product with all these things is NRGFUEL TTP ANABOLIC, its the latest product by NRGFUEL and its taking over the sports nutrition market already with excellant gains reported. Take it from me I can tell you it definitely works wonders!
I'll finish off by telling you guys who asked how to get that bum of steal and the answer is 'WALKING LUNGES'!!!!! These are a killer, find a decent space in the gym, at home or the gym car park with a straight bar or a dumbell in each hand (play around with desired weight) and perform 3 sets of 20 walking lunges making 10 linges with each leg per set. Let me no how you get on. Thanks again, train smart and smash it up, from Nottingham England I Jamie Johal wish you goodluck. ADD ME ON FACEBOOK @ JJ NRGFUEL.........Peace xxxxx :)
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