When you are going to put in a good amount of time and energy into something, it is so much more fun when you see real benefits to it. I’m going to tell you how to lay out training your body better, so that you experience those benefits and changes faster rather than later.
Goal: Burn Fat, Be More Lean, Not Too Muscular, Sexier
- With this goal, first thing is first. You need to be in a mode which you are burning fat, but you need to be challenging your muscles as well.
You are going to need 5 weight training days per week, and 2 rest days. You will split up your body parts so that in 5 days, you cover them all, and allow each to rest properly in between.
- Time to add in cardio sessions to be done after each weight training session, try to keep the weight training to 30 to 45 minutes and 20-45 minutes of cardio.
Reduce general carb intake and only eat complex carbs most of the time, with a few simple carbs in there after workouts. By doing this, your body will have no choice to burn up more fat instead of energy from carbs. I would still do 1 high carb day per week to avoid overtraining and becoming too fatigued.
Goal-Build Muscle, Gain Weight, Be Stronger, Gain Confidence
- With these goals, you are going to need to sacrifice some cuts and veins in your physique to put on more muscle.
This calls for no cardio except for walks or daily activities you go about doing. It also calls for calories and lots of them. Your quality of muscle will depend on where the calories come from, but you need to eat alot.
- Your workout program will be 3 days of training. Monday,Wednesday,Friday type of deal. You need to lift heavier and challenge yourself alot in each workout, as you will have plenty of energy and rest to support that. Workout for at least an hour to 1.5 hours and heavy with good form. Burn out every set and get that tired pump.
Drink a big carb and protein drink after your workouts and add in meal replacement shakes to your diet with high calorie foods like peanut butter and milk and muscle expanding supplements like creatine.
- Remember, for all goals and workouts, you need at least 1 gallon of water every single day you’re doing it to get the most benefits out of training your body for faster changes.
I gave two examples here on how to lay out your goal, you can change your goals and change your platform.
Also, you learned how many days you workout compared to rest and the training split, will effect how your goals get reached. 3 and 5 days were listed here for each goal, but if you train 4, you can expect that to be a good number to maybe get benefits of both if you just want to be a little more muscular and in shape, but nothing too crazy as far as very muscular or very lean. You decide and now you know how to start each time.
Chuck Strogish is a fitness model and used this process to prep for shoots for companies like Under Armour, C-in2 Underwear campaigns and more.
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@chuckstrogish twitter to follow for more tips like this.