A huge number of exercises are enough to spin your head.
No doubt, basic understanding, and basic exercises are necessary but having such variety of exercises make you confuse and it becomes difficult for you to follow a plan.
Hence, you should find the best workout that can help you to look smart and also fulfills your goal of having a fit body. The intensity of a workout and its results also depend on your body type.
You should show dedication and consistency to get better results. Also, keep this fact in the mind that exercise is not a magic, so you need to wait for some time to get visible results.
Is it hard for you to perform workout on a daily basis or for too long because you have a busy routine? The purpose of writing this post is to help you to adopt the best workout.
Some of the people have this viewpoint that they need to spend lots of time in the gym to get their desired appearance. But that’s not accurate. You can achieve smart appearance by following some other plans. But yes, in any condition, you need to do hard work.
Are you curious?
Continue reading to learn about the rules and a basic workout plan.
6 Rules To Reach Your Body Goals
Train Once Every 2-3 Days
You should train your body once in every w to 3 days. Seems good and easy? You may add some cardio sessions in the days when you want to rest and don’t want to do full body workout.
Lift Heavy
Heavy lifting and heavy training are necessary, as if you don’t train your body for heavy lifting, you may not get required results. Your muscles need a heavy and regular workout for becoming strong. Whatever the program you are following, adopt heavy lifting to get benefit from it.
Perform 1 Exercise Per Muscle Group
This step is very important. You should not miss it as it is important as well as easy to perform. How many exercises you need to perform for 1 muscle group depends on the intensity of that exercises.
If you are performing a heavy exercise for a muscle group then that’s enough. However, if the intensity of the exercise is low then you need to do 2 to 3 exercises per muscle group.
For example, doing the incline bench press or a simple bench press is enough for the chest. Select chin-ups or bent-over rows for back. These movements permit you to overload your muscles in less time and you don’t need to perform multiple exercises. Plan to perform 2-4 sets of each exercise for almost 10-12 repetitions.
Keep Your Workout To An Hour Or Less
Set the time of your workout. Keep it in mind that the resistance and consistency of your workout affect the natural muscle building and also adjust your hormones and muscles. Almost 1 hour or less is enough to perform the full body workout. It will assist you to keep your body fit and smart.
Consume A Post Workout Shake
When you perform the heavy exercise, your glycogen works as the fuel to your exertions. So, you need to consume a healthy shake right after completing your exercise to regain that amount of glycogen. You can ask your trainer to advise you a good and healthy post workout shake.
Keep Changing The Order Of Your Workouts
You should change the order of your exercises during the workout. All body parts specifically chest, legs, and back require the equal intensity of the workout. So, you should keep changing the order. If one day you are starting with chest exercise, then start the next workout with legs exercise, and so on.
Best Exercises For Any Workout
Following is a list of the exercises that can assist you to take a start. These exercises are not too hard and you can do 3 to 4 sets of each exercise in the starts. The list is made by keeping in mind the affectivity of exercises for specific body parts. Following is a list to start with the exercise. Have a look!
- Back
- Seated Cable Rows
- Pull-Ups
- Bent-Over Barbell Rows
- Chest
- Dumbbell Presses
- Incline Barbell Presses
- Bench Presses
- Shoulders
- Upright Rows
- Behind Neck Presses
- Dumbbell Presses
- Legs
- Hack Squats
- Leg Presses
- Squats
- Biceps
- Preacher Curls
- Alternating Dumbbells Curls
- Standing Barbell Curls
- Abs
- Rope Crunches
- Decline-Bench Crunches
- Calves
- Donkey Calf Raises
- Seated Calf Raises
- Standing Calf Raises
- Triceps
- Pushdowns
- Lying Dumbbell Extensions
- Parallel-Bar Dips
Sample Workout Plan For 1 Week
Day 1 – Upper Body w/ Short Lower Body Workout (shoulders, chest, triceps, calves, back, biceps, abs)
Day 2 – Take rest
Day 3 – Trunk Focused Workout w/ Upper Body Stretching (lower back, glutes, hamstrings, abs)
Day 4 – Take rest
Day 5 – Full body w/ Emphasis On Legs (chest, biceps, legs, triceps, shoulders, calves)
Day 6 – 15-30 Minutes Of Light Cardio w/ Full Body Stretching (helps alleviate soreness)
Day 7 – Take rest
Contact An Expert
It is recommended to consult an expert to know if the workout plan will work for your body type or not. You should discuss your plan, desired workout, the goal you want to achieve, and other important aspects of your trainer. He will provide you suggestions to make an addition or change the plan if it will not suitable for you.
Author
Andrea Swift is a Copywriter and blog writer. She has extensive experience in ghost blogging. Due to her intensive interest in the cosmetology, she has decided to write for Dubai Cosmetic Surgery under the supervision of expert surgeons for Cosmetic treatments, plastic surgeries, laser skin treatments & hair loss procedures.
