Difference between revisions of "Build Your Body Fast"
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#**On day one, work your chest shoulders, and triceps. Follow-up this exercise with 15-30 minutes of cardio on a stair climber or elliptical. You can also go hiking or cycling hills outside. | #**On day one, work your chest shoulders, and triceps. Follow-up this exercise with 15-30 minutes of cardio on a stair climber or elliptical. You can also go hiking or cycling hills outside. | ||
#**On day two, train your back, biceps, and abs. End with 15-30 minutes of cardio, preferably on a rowing machine or an elliptical or AMT with pushing handles. You can also go swimming. | #**On day two, train your back, biceps, and abs. End with 15-30 minutes of cardio, preferably on a rowing machine or an elliptical or AMT with pushing handles. You can also go swimming. | ||
| − | #**On the third day, train your glutes, quads, hamstrings, and calves. Afterwards, try rowing or swimming for cardio.<ref>http://www.muscleforlife.com/how-to-build-a-workout-routine/</ref> | + | #**On the third day, train your glutes, quads, hamstrings, and calves. Afterwards, try rowing or swimming for cardio.<ref name="rf15696">http://www.muscleforlife.com/how-to-build-a-workout-routine/</ref> |
| − | #*Make sure that you also get enough rest. The key to success is working the right body parts at the right time, while still getting a good amount of sleep. Muscles actually grow through a cellular process where your muscles repair themselves by fusing fibers back together after a workout.<ref>http://www.builtlean.com/2013/09/17/muscles-grow/</ref> | + | #*Make sure that you also get enough rest. The key to success is working the right body parts at the right time, while still getting a good amount of sleep. Muscles actually grow through a cellular process where your muscles repair themselves by fusing fibers back together after a workout.<ref name="rf15697">http://www.builtlean.com/2013/09/17/muscles-grow/</ref> |
===Doing the Proper Exercises=== | ===Doing the Proper Exercises=== | ||
#Workout correctly. You should work out no more than five days a week when it comes to lifting weights. This is because [[Avoid Overtraining|overtraining]] and injury can occur, resulting in you not seeing results. | #Workout correctly. You should work out no more than five days a week when it comes to lifting weights. This is because [[Avoid Overtraining|overtraining]] and injury can occur, resulting in you not seeing results. | ||
| − | #*During the first couple of weeks, focus on building strength safely. This means lifting slightly heavier weights at lower reps, and resting for about two minutes so your muscles don’t fatigue. After you’ve begun to build mass, do more intensive workouts with higher reps and lower weights to tone your muscles while still building. Rest times on lower weights should be around one minute.<ref>http://www.nerdfitness.com/blog/2010/02/15/how-to-build-your-own-workout-routine/</ref> | + | #*During the first couple of weeks, focus on building strength safely. This means lifting slightly heavier weights at lower reps, and resting for about two minutes so your muscles don’t fatigue. After you’ve begun to build mass, do more intensive workouts with higher reps and lower weights to tone your muscles while still building. Rest times on lower weights should be around one minute.<ref name="rf15698">http://www.nerdfitness.com/blog/2010/02/15/how-to-build-your-own-workout-routine/</ref> |
| − | #*Don’t overtrain because you're not getting bigger quickly enough. Trying to speed up the process will make you feel too sore to want to work out. A diligent workout plan can show results of about half a pound of muscle gain a week in men, and about half a pound every two weeks in women.<ref>https://www.fitnessblender.com/articles/how-long-after-working-out-do-you-see-results-a-breakdown-by-goal</ref> | + | #*Don’t overtrain because you're not getting bigger quickly enough. Trying to speed up the process will make you feel too sore to want to work out. A diligent workout plan can show results of about half a pound of muscle gain a week in men, and about half a pound every two weeks in women.<ref name="rf15699">https://www.fitnessblender.com/articles/how-long-after-working-out-do-you-see-results-a-breakdown-by-goal</ref> |
#*Cardio can be done every day, if you wish, and is very important when it comes to shedding any unwanted fat. Do cardio after you workout, not before, to ensure that your body can perform at a peak level, as cardio will tire you out. | #*Cardio can be done every day, if you wish, and is very important when it comes to shedding any unwanted fat. Do cardio after you workout, not before, to ensure that your body can perform at a peak level, as cardio will tire you out. | ||
#Follow your workout plan to shed unwanted fat and gain muscle quickly and effectively. Remember that you want to be working out larger muscle groups, spending different days focusing on different parts of your body. In addition, remember to populate your schedule with different, more advanced routines as you progress. If you want to see fast progress each week, you have to advance your routine each week. | #Follow your workout plan to shed unwanted fat and gain muscle quickly and effectively. Remember that you want to be working out larger muscle groups, spending different days focusing on different parts of your body. In addition, remember to populate your schedule with different, more advanced routines as you progress. If you want to see fast progress each week, you have to advance your routine each week. | ||
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#*If you workout your chest, triceps and shoulders on Monday and/or Thursday, focus on your back and your biceps on Tuesday and/or Friday. On Wednesday, work out your legs and add some cardio to your routine. | #*If you workout your chest, triceps and shoulders on Monday and/or Thursday, focus on your back and your biceps on Tuesday and/or Friday. On Wednesday, work out your legs and add some cardio to your routine. | ||
#*Find a good workout that fits your body and goals. If you want to build size and strength, vary your rep ranges depending on the workout. Start with low rep sets (5-8) with heavy weights on one day, and then lower the weight while increasing the reps (12-15) on the next day you work that muscle group. | #*Find a good workout that fits your body and goals. If you want to build size and strength, vary your rep ranges depending on the workout. Start with low rep sets (5-8) with heavy weights on one day, and then lower the weight while increasing the reps (12-15) on the next day you work that muscle group. | ||
| − | #*Varying your weight and reps will keep your muscles guessing, forcing them to adapt to varied routines increasing strength.<ref | + | #*Varying your weight and reps will keep your muscles guessing, forcing them to adapt to varied routines increasing strength.<ref name="rf15698" /> |
#*Remember that you can and should add weight to your workouts each week. So even on the lower weight days, you want to be increasing how much you lift. Increase the weight slowly over time for the best results. For dumbbells, increase the weight by one to two pounds each week. For plates, you can increase it by five pounds. | #*Remember that you can and should add weight to your workouts each week. So even on the lower weight days, you want to be increasing how much you lift. Increase the weight slowly over time for the best results. For dumbbells, increase the weight by one to two pounds each week. For plates, you can increase it by five pounds. | ||
#Maintain a good cardio plan by doing some type of cardio on the weekend. Cardio can help you get energized for the start of the week. | #Maintain a good cardio plan by doing some type of cardio on the weekend. Cardio can help you get energized for the start of the week. | ||
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#*Achieving your goals should be rewarding both mentally and physically. With hard work, a sensible and healthy diet, and proper rest, you will get the body you’ve always wanted. | #*Achieving your goals should be rewarding both mentally and physically. With hard work, a sensible and healthy diet, and proper rest, you will get the body you’ve always wanted. | ||
===Starting with an Intense Four Week Routine=== | ===Starting with an Intense Four Week Routine=== | ||
| − | #To build your body quickly, try following a four week routine that will push you and hit all your major muscle groups. For this particular routine, try to keep workouts in the 45 minute range to avoid producing excess cortisol. Excess cortisol can increase health risks and affect sleep, digestion, and mood levels.<ref>http://www.bodybuilding.com/fun/wotw31.htm</ref> | + | #To build your body quickly, try following a four week routine that will push you and hit all your major muscle groups. For this particular routine, try to keep workouts in the 45 minute range to avoid producing excess cortisol. Excess cortisol can increase health risks and affect sleep, digestion, and mood levels.<ref name="rf15700">http://www.bodybuilding.com/fun/wotw31.htm</ref> |
#*For this routine, rest 60-90 seconds between each set. | #*For this routine, rest 60-90 seconds between each set. | ||
#*When following this plan, workout with a 2-on-1-off routine for the fastest results. This routine will also allow for enough variety in which days you workout to keep your body guessing. | #*When following this plan, workout with a 2-on-1-off routine for the fastest results. This routine will also allow for enough variety in which days you workout to keep your body guessing. | ||
