Call /
Watsapp : +91 9910401132 ( Daily 10 am - 10 pm )
EMAIL US : xtremefitnesscorp@gmail.com
DELHI NCR ONLY
100% AUTHENTIC PRODUCTS /7 DAYS RETURN / CASH ON
DELIVERY DELHI/NCR / UPTO 40% OFF ON EVERY
PRODUCT.
BIGGEST CATALOGUE / NEWEST PRODUCTS
/COMPETITIVE PRICES /FRESH STOCK / SPEEDY DELIVERY WITHIN 24
HRS
FREQUENTLY ASKED
QUESTIONS : FITNESS & NUTRITIONS
Q:What are the main benefits of exercising?
A:Believe it or
not but exercising has many benefits.
• improve overall flexibility
• decrease stress levels
• improve cardiovascular fitness
• increase lung capacity
• reduce blood pressure
• increase metabolism
• reduce body weight and overall body fat percentage
• reduce resting heart rate
• reduce cholesterol levels
• help regulate sleeping patterns
• increase muscular strength
• improve muscular endurance
• delay the onset of osteoporosis using bodyweight exercises
• reduces the risk of heart disease
• strengthens the immune system
As you can see there are quite a number of benefits and it’s no
wonder why so many people are taking part in regular exercise,
whether it’s a run in the park, an aerobic class to music, a team
sport or a gym strength training workout.
The good thing is that no matter what age you are, it's never too
late to start exercising!
Q:How often should I exercise?
A:This really
depends on an individual's current fitness level, the time he or
she has available each week as well as the goals they have and what
they want to achieve by exercising.
For those who haven’t been
exercising for a while they should aim for two or three times a
week for at least 20 minutes, preferably more. Once your fitness
level improves, you can then increase the frequency of exercise
sessions or their duration, which will help you to improve
further.
For general conditioning and weight
management, the guidelines recommend 20-60 minutes in
duration for aerobic exercise.
If you're aim is to stay healthy,
moderate intensity cardio of 30 minutes a day five days a week, or
20 minutes of vigorous, intense cardio, three days a
week.
Add on top of that two-three
nonconsecutive strength-training days a week. It is important to
build up gradually and to have a rest day once a week. For
those who are new to exercising or getting back into it after a
long break, make sure to have a rest day after each
workout.
Q:What is muscle confusion?
A:The aim of
muscle confusion is to confuse the muscles so that you can avoid
plateaus and keep getting results. To achieve this, you need to
keep your body guessing by changing your routine.
The principle is simple; never let your muscles develop a memory.
Your body can adapt pretty quickly and when it does, it essentially
becomes more efficient. Muscles will respond much better to
resistance they are not used to. Changing your workout on a
regular basis forces the body to work harder. The key is to keep
your muscles struggling with the workout. By doing this you will be
burning more calories and building more lean muscle.
By cycling your training program, every 4 weeks, your muscles do
not have the chance to get used to the exercises. There are a
variety of ways to change your workout. One way is to change the
speed at which you do each exercise. So instead of doing controlled
movements using specific tempos such as 2-0-1, with 2 seconds to
complete the move, pause at zero then return to the start in 1
second, perform the exercise as fast as possible using full range
of motion. Use lighter weights or bodyweight exercises are best for
this.
Technique can also switch things up. This doesn't have to be a
major change for your body to notice a difference. Using pushups as
an example, you can put your hands further apart or put closer
together. This can also be done with squats using a wider
stance, with your feet flared out.
There are a variety of exercises that work each muscle group so
don't be afraid to change this every four weeks. You can perform
these by using free weights, resistance machines, resistance bands
or your own bodyweight. Don't forget that you can vary the
repetitions and sets you use.
Q:Why are REST days from strength training important?
A:Aerobic
exercise can and should be done daily if you are trying to lose
weight. Weight training however is different. Muscles need a day of
rest in between workouts to allow them to rebuild, repair and
strengthen itself in preparation for the next workout
session.
So while you can walk, run, swim, etc everyday it is best not to
train the same muscle groups everyday. Some people do this by only
lifting weights every other day or some do it by weight training
everyday, but focusing on different parts of the body. For example,
arms and upper-body one day, legs the next.
Having rest days between strength training workouts allows the body
to replenish energy stores and repair damaged
tissues.
Q:Resistance Machines v Free Weights?
A:Resistance
machines are seen as the safer method. However, incorrect use can
still make them dangerous. If you are new to strength training and
you’re working out by yourself, then machines are the best place to
start. Personal Trainers at the gym can teach you how to use these
machines correctly.
Resistance machines tend to isolate specific muscles and they do
most of the work for you. They keep the weight stable and assist
with control of movement.
Some points to consider before using resistance machine:
• make sure that the machines are in working order
• make sure you warm up, mobilize your joints and stretch
• always make sure that the pin or key is secure in the stack
• always focus on good technique
• lift only within your capabilities
Free weights are known to be better in terms of strength training
as they develop all the stabilizer muscles which are need in
general life. They also allow you to work out many muscle groups at
the same time. Your balance, co-ordination and core strength will
greatly improve as free weights require you to rely on them in each
movement.
Some basic rules to follow:
• warm up and stretch thoroughly before attempting any lifts
• make sure there is adequate space around you before lifting
• concentrate on good technique
• keep back straight throughout the whole lifting sequence
• always put free weights away after use
An advantage free weights have over resistance machines is they are
functional to everyday activities.
I regards to expense, free weights are considerably less expensive
than resistance machines. It only takes a little imagination and
access to some free weights and you can complete a full body
strength workout.
Q:What are the tell-tale signs of dehydration during exercise?
A:Early symptoms
include:
• lacking in energy
• nausea
• feel hot
• fatigue sets in early during
exercise
• skin appears flushed and feels
cool and clammy
If any of the above occurs, you
should stop exercising and drink between 100-200ml of water or
sports drink every 10-15 minutes.
If you have more advanced symptoms
such as a bad headache, dizziness or light-headed, short of breath
or appear disorientated then you should stop exercising, follow the
above action of drinking water or a sports drink and seek
professional help.
Q:How can a Personal Trainer help me improve my fitness?
A:Personal Trainers
have many roles. They are there to provide you with education,
motivation and support as you work towards your goals. They
specialize in numerous areas including GP and exercise referral,
functional training, sports specific, aerobic conditioning,
strength training and speed, quickness and agility and many
more.
Personal Trainers of today are
highly skilled in exercise prescription and can teach a variety of
exercises. A session usually lasts an hour. In between sessions the
Personal Trainer will review and monitor how the prescription is
developing and track and keep records of their client’s progress on
a weekly basis.
In your first session you can expect
to go through a number of tests which will help the Personal
Trainer determine your level of fitness so that they can prescribe
the correct training program for you.
These days you can expect to find
Personal Trainer’s offering their services outside of the gym,
whether it’s at their home or yours, a park or a private studio. So
if you find gyms intimidating or expensive then this is the way to
go.
Q:How can I increase my antioxidant intake?
A:Here are some
tips on increasing your antioxidant intake:
• spread ½ an avocado on wholegrain bread/toast as an alternative
to butter or margarine. This will add extra vitamin E and selenium
in the wholegrain
• try to use olive oil and rapeseed oils when cooking and preparing
dressings. These are particularly rich in vitamin E
• try sweet potato, a source of vitamin A, as an alternative to
your usual baked potatoes
• add berries to your cereal, have cubed oranges as a snack or try
a strawberry smoothie for breakfast
• add dried fruits such as dried apricots to your porridge for
extra vitamin E
• eat plenty of fresh fruit and vegetables
• serve zinc rich soya beans as an alternative side dish, with
carrots for extra vitamin A
• grate almonds of brazil nuts on your cereal for extra vitamin E,
selenium and zinc
Q:How can I increase my carbohydrate intake?
A:Here are some
tips on increasing your CHO intake:
• increase your intake of fruit and
vegetables. This will also provide you with a good source of
vitamins and minerals
• add salad as a side dish to your
dinner. This will help improve nutrient and fibre content as well a
lower the GI of the meal
• base your meals that are rich in
starchy carbohydrate such as rice, potatoes, pasta, bread and whole
grain cereals
• choose tomato or vegetable based
sauces as alternatives to those high in butter and oil or cream,
especially with rice and pasta dishes
Q:How soon after exercising should I
eat?
A:The recommended
timeframe to eat after exercise is immediately to within 2 hours
after completion of your workout. The quicker you consume food or
drink after a workout, the quicker your body will recover. If you
eat outside this timeframe the rate at which your body’s ability to
convert what you ear or drink to glycogen will drop. Aim to consume
about 1g CHO/Kg BM. The CHO can be in the form of either liquid of
solid format with a high GI value.
Q:How will protein help me?
A:Including protein
in your diet, such as red meat, poultry, fish, shellfish, eggs,
pulses and nuts, is vital to all our cells as well as our muscles.
It provides the body with roughly ten to 15 per cents of its
dietary energy, and is vital for growth and repair.
Q: I'm interested in quickly getting as
muscular as possible. How many reps should I do for each
exercise?
A: While generalizations are often
misleading, for adding mass to the major body parts the following
ranges seem to work best for most people:
Chest & Back = 8-10 Reps /
Set
Arms & Shoulders = 6-12 Reps /
Set
Quads & Hamstrings = 8-15 Reps /
Set
Calves = 12-20 Reps /
Set
Again, as always its important to
work variation into your training program. In particular, try
periodically throwing some high rep training.
Q: Should I do lots of sit-ups to reduce fat
around my middle?
A: You are
ostensibly referring to "spot reduction". There is no such thing as
spot reduction; it does not exist. You cannot exercise a particular
body part and expect to loose fat around that area. Fat is always
lost all over your body, not just in the area that you work.
Sit-ups are also bad for your lower back. Do stomach crunches
instead.
Q: How Much Cardio Should I Do?
A: That depends on your goal. If you
have more than 8 - 10 kgs to lose and you haven't been active in a
while, doing as much cardio as possible will get you the quickest
results. Although 30 minutes 3 times a week may seem like a lot,
this is maintenance level cardio so aim for 45 minutes 5 times a
week. If you've been losing weight at a steady pace doing a lot of
cardio and all of a sudden hit a plateau, your best bet is to focus
on 1 long session of cardio 45-50 minutes and 3 shorter bouts of
high intensity interval cardio per week. If you're in great shape
and your main concern is losing a few pounds of body fat, your best
option is to focus on 3 shorter bouts of high intensity interval
cardio per week plus three or four quick bursts of active recovery
cardio intervals lasting 1-2 minutes. If you're very skinny and
you're trying to put on weight, limit your cardio to 10-20 minute
warm-up sessions before weight training.
Q: Can I Train Abs Every
Day?
A: Your abs is also
a muscle, which needs rest to recover. The earliest you can train
them is on alternate days or 3 times a week.
Q: Do I Have To Workout Every
Day?
A: No, as long as
you're training each body part hard three times a week and getting
at least 4 cardio sessions in per week, you will be able see
gradual results. If you want to see changes quickly, try 6 cardio
sessions a week and strength training 4 times a week. Just be
careful not to get carried away and start over training. This can
be counterproductive to your weightloss/fatloss goals.
Q: Should I Cut Carbs?
A: If you're
asking this question, you're most likely trying to burn fat and
lose weight and the answer is not so clear-cut. It's not necessary
to completely eliminate carbs from your diet in order to drop
weight or lose fat but you do have to cut back to a level that
allows your body to tap into your fat stores for energy. Part of
the problem with cutting carbs all together is that your body does
not burn fat as efficiently without carbs and your body always
turns to your muscle mass first for energy. Remember that losing
muscle mass means you'll be burning fewer calories, so be careful
how much you cut back. Most people eat well over 200g of carbs a
day so try cutting down to about 150g a day and make sure well over
half of that is coming from high fibre cereal, fruit, and green
vegetables. If within two weeks you don't experience some loss of
fat or drop in weight, aim for 100g of carbs a day and see if that
helps. If absolutely necessary cut down to 75g a day but only for 3
weeks then go back to 100-150g a day.
Q: Should I Take
Supplements?
A: No & Yes
in that order. It's always a good idea to try losing weight or
dropping fat without the aid of supplements. If you start by taking
supplements first, you teach your body to rely on these for fat
burning and that's not what you want. Try to stay on track with
your diet and exercise program for about a month before you start
supplementing. Once you've primed your body, start taking fat
burners & EFAa (Essential fatty Acids). The combination of new
muscle mass and these two supplements will really kick your
metabolism into high gear. And don't forget to be patient and focus
on short-term goals while you're waiting for your body to change.
It would be great to see results overnight but it takes time to
make changes that will be long term.
Q: I'm looking to lose some
body fat, what exercise should I do?
A: The best form
of exercise to help lose body fat is aerobic exercise such as
jogging, cycling or swimming whereby you use large muscle groups at
a moderate intensity for a sustained period of time. Your body uses
various fuels during exercise but after about 10-15 minutes at an
intensity below maximum, you start to burn fatty acids, which yield
more ATP for energy production. Many people believe that the best
intensity for fat burning is around 60-70% of you maximum heart
rate, above this you will be Cardio training or reaching maximum
exercise capacity. Click here to calculate your target heart rate.
However, exercise alone, although beneficial, is generally wasted
unless you make alterations to your diet. You may feel you need to
eat more because you are exercising, but if you are taking in the
same amount of calories in a day as you are burning, then you will
not lose body fat. And indeed if you consume more calories than you
use, body fat will increase. If you are looking to maintain a
healthy weight or lose some body fat, you need a good exercise
regime and a good diet. You may be aware that each gram of fat you
eat holds 9 calories, whereas carbohydrates and protein hold 4
calories each. It would therefore make more sense to reduce your
dietary fat intake rather than your Protein or Carb intake. The
problem with some so-called low fat foods is that they are simply
replaced by lots of simple carbs while still containing a similar
calorie content. Your best bet for losing body fat is a High
Protein, Moderate Carbohydrate, Low Fat diet. Although
Carbohydrates contain similar calories to Protein, excess
Carbohydrates in the diet are easily converted to fat, while it is
harder to convert excess protein to fat.
Q: What are fat loss
supplements?
A: Fat loss
supplements such as Thermocuts are dietary aids designed to
accelerate your fat loss results, whether simply trying to lose
body fat or cutting up after a bulking period. Most are based on
the clinically proven E/C/A Stack (herbal forms of Ephedrine,
Caffeine, Aspirin), which speed-up your metabolism (rate of calorie
burning) and help you burn more fat even at rest.
Q: How does Caffeine help with
fat burning?
A: Caffeine is
found in many everyday drinks and medicines. It occurs naturally in
coffee beans, tealeaves and coca, and along with alcohol and
nicotine is one of the three most commonly used psychoactive drugs.
Caffeine is a stimulator of the nervous system and directly of the
postsynaptic receptor. According to the American Psychiatric
Association, intoxication of caffeine occurs at doses greater than
500mg, where as most E/C/A stacked supplements contain around 100mg
per serving. Some of the exercise specific benefits, which could be
associated with caffeine intake, are increased lipolysis (the
breakdown of tri-acy-lglycerol molecules to a glycerol and three
fatty acids molecules, the fatty acids of which can be used for
energy production in the muscle), increased contractility of
skeletal muscles and even increased oxygen consumption. Again
metabolic rate is increased, hence the thermogenic
effect
Q:Why is it important to warm up and cool down in a workout?
A:WARM
UP
It is very important to warm up the
body before exercising. This aids the performer in preparing
physiologically and psychologically for exercise, reducing the
chance of joint and muscle injury.
Warm up exercises prepare the body
for exercising by increasing the blood flow to the muscles allowing
them to loosen up, which can raise the flow of oxygen to the muscle
cells. Doing this gradually increases the body's temperature. This
then increases the speed and force of muscular contractions,
because nerve impulses travel faster at higher body temperatures,
and muscles become less stiff or more pliable.
They also help to gradually increase
the heart rate and ensure that the demand made on the circulatory
and metabolic systems is gradual as well. In a safe and
gradual way they allow blood to be diverted away from other parts
of the body such as the digestive system to the muscles being
exercised. This initial part of your exercise session helps to
improve neural function and co-ordination, protect major joints as
it takes time to increase the supply of lubricating synovial fluid
and to thicken the articular cartilages – the body’s shock
absorbers.
The warm up's intensity should cause
perspiration but not cause fatigue. The type of warm up needs to be
appropriate for the activity planned. It also needs to be
appropriate to the age range and fitness level of the participants,
usually lasting for 5-10 minutes in duration.
The following examples cover a warm
up:
• walking or jogging to increase the
body’s temperature
• dynamic stretches to reduce muscle
stiffness
• specific stretches for muscles
that will be used during exercises
So in warming up thoroughly, we are
preparing the body and the mind for the more energetic demands to
come.
COOL DOWN
The cool down period of an exercise
session is just as important as the warm up. The aim is to decrease
the intensity of the aerobic session and to return the body to a
state of rest.
The cooling down has the effect
of:
• preventing blood pooling,
returning the blood back to the heart rather than allowing it to
pool in the muscles that have been worked
• bringing the heart rate back down,
gradually
• preventing fainting by ensuring
that the brain continues to receive a sufficient supply of blood
and oxygen
• reducing the blood lactic acid
levels
Once you have completed the main
component of your session you can then focus on the cooling down
phase. The key here is ‘gradual’. Use the first 3-5 minutes by
walking, or jogging if you have been running, which will bring your
breathing under control and back to normal. Once your heart rate
has returned back to a state of rest you can then follow this with
some stretching. Stretching the muscle groups you used in your
workout will return them to their normal length, reduce the delayed
onset of muscular soreness, aid recovery and assist your body in
its repair process. Don’t forget to include some deep breathing as
this will help to oxygenate your system.
Q:How can I maximise my metabolism through
exercise and diet?
A:Metabolism is the sum total of all
chemical and physiological changes that take place within the
body. This includes the transformation of food into energy,
the growth and repair of muscle and bone tissue, and the creation
of enzymes and hormones.
While any weight loss regime will
cause you to lose pounds in the short run, the real issue is if you
will be able to keep it off in the long run. Many of us are
still overweight and obese because we have many misconceptions
about the metabolic process that cause people to gain and lose body
fat.
Most diets fail the test of time and
according to the American College of Sports Medicine, people gain
back 67 percent of their lost weight within one year and the rest
within five years.
If you go back to our human
ancestors, who were hunters and gatherers, hunting down animals
whether large or small was exhausting. They also walked many
miles on a daily basis to gather nuts, vegetables, grains and
fruits.
To be able to do this exhausting
work on a daily basis, they needed some kind of physical means to
store energy and this energy took the form of extra body fat.
This is when the body's ability to store fat began as a survival
mechanism.
If you eat a diet that is
calorically deprived over a long period of time, it actually causes
the body to begin to hang on to the fat supplies it has, even
adding to them. Going back to our human ancestors, a steady
supply of food was not guaranteed and this caused the body to
develop the added ability to slow down the metabolism and store
extra fat. Therefore this is why very low calorie or
starvation diets do not work in the long run.
If you have ever been on one of
these diets and wondered why you reached a plateau after losing
those initial pounds, it's because your body's natural fat-storing
survival mechanism has kicked in. So the message is to eat a
certain amount of calories per day to lose body fat and preserve
and build lean muscle mass, as eating too few can even cause your
body to cannibalise its own lean muscle to get the nutrients needed
for survival.
Apart from eating the right
number of calories to support your metabolism, it is also important
to eat low-glycaemic nutrient dense calories to prolong the length,
health and quality of your life. For some, this might indeed
mean cutting back on calories and for most this won't be the
case.
When a lot of people hear the word
carbohydrates, they cringe and avoid them because they think they
are fattening. This is not true because you need a basic
amount of carbohydrates just to keep brain function and other
metabolic processes efficient. Low carbohydrate diets can
make you feel exhausted and irritable.
To lose weight, maintain weight and
stay healthy, choosing the correct kind of carbohydrate is the
key. Sugary and over-processed foods such as cake, sweets,
and soft drinks are simple carbohydrates. Bran muffins, brown
rice and whole-grain breads are complex carbohydrates.
Fruit, vegetables and grains also have a different rate of
digestion based on their glycaemic index. By eating
carbohydrates that digest slowly and release their energy into the
bloodstream gradually, the result is less stored fat. Those
that digest quickly release their energy in amounts greater than
the body can use.
People also have a fear of eating
fats because they associate them with instant weight gain. If
we chose low-fat or fat free versions of everything we eat then how
boring and tasteless will our diets be?
To consume a diet that is balanced,
exciting and tasty, we need to include a sufficient amount of
protein and acceptable fats to go with carbohydrates. Those
who limit their fat intake typically eat dry toast or bagel, cereal
with low-fat milk for breakfast, a sandwich with very little meat
and no mayonnaise or cheese for lunch and pasta, brown rice or a
potato with a little protein for dinner. Eating all these
carbohydrates by themselves can trigger insulin release, causing
blood sugar to dip.
Studies have shown that a healthy
nutritional program consists of 40 percent low-glycaemic
carbohydrates, 30 percent of lean protein and 30 percent acceptable
fats.
Fat is essential as it is an energy
source that our body needs a certain amount of to be able to
function properly. No one can avoid it and expect to stay
healthy. Choosing the right kind of fats - mono and
polyunsaturated fats vs saturated fats - is an important factor in
weight loss, weight management and good health.
The more active you are, the more
efficient your metabolism works. This includes everything
from planned exercise to walking through the park or playing with
your kids. If you're not physically active, you will begin to
gain weight.
As you get older, it is not your
metabolic processes that are slowing down, it is your lifestyle and
level of activity. As muscle tissue is metabolically active
and fat just basically sits there, the fatter you are, the less
metabolically active your body will be.
So to create metabolic efficiency,
engaging in exercise at least 3 times per week for a minimum of
twenty to thirty minutes is needed.
Exercising will reduce body fat and
increase lean muscle mass. By increasing lean muscle mass,
metabolism will increase and aid in the weight-loss process. Muscle
tissue uses more calories than fat tissue because it has a higher
metabolic rate. There are two main types that will affect your
metabolism, having an impact on your BMR and your level of physical
activity - Cardiovascular exercise and Resistance
training.
The bonus of cardio exercise or
aerobic exercise is the speeding up of your metabolism for four to
eight hours after you stop exercising. Walking, swimming, jogging
sprinting, rowing and cycling are examples of cardiovascular
exercise.
Resistance training involves using
resistance to build strength and muscle mass. Even though
resistance training alone does not speed up your metabolism it does
burn fat, increasing your muscle mass which increases your resting
metabolic rate. Bodyweight training, weight machines and free
weights are examples of resistance training.
A combination of both these two
types of exercise will definitely assist in optimal fat burning and
metabolism boosting.
What is the best complete abdominal
workout? check out
Everyone wants a rock hard 6-pack,
however, the abdominals can be a very tricky set of muscles to
train.here is the workouts for an amazing 6-pack!
Perform crunches with the feet
elevated (on a bench/box, ball etc.) to place more stress on the
actual abdominal muscles instead of the lumbar spine and hip
flexors.
During leg raises, bring the legs up
to 90 degrees to the body.
To increase difficulty, focus on the
contraction and eccentric portions of each rep. Aim for a 5-10
second eccentric to really feel the burn.
Only add minimal weight once
exercise is no longer challenging. Increase weight
slowly.
The
Workout
This workout should be performed
twice every week. Now since variation in the training routine is
one of the strongest tools we have in sculpting a strong and
balanced body, 2 exercises from each section will be picked for
each separate workout and performed with as short of rest periods
in between sets as possible.
Upper/Middle Abs
Exercises:
Ab Crunch
Machine
Air
bike
Ab
Roller
Cable
Crunch
Decline
Crunch
Lower Abs Exercises:
Decline Reverse
Crunch
Exercise Ball
Pull-In
Flat Bench Leg
Pull-In
Flat Bench Lying
Leg Raise
Hanging Leg
Raise
blique Exercises:
Decline Oblique
Crunch
Oblique
Crunches
Oblique Crunches
- On the Floor
Plate
Twist
Russian
Twist
Begin by warming up for 15 minutes
jogging or doing some cardiovascular activity in addition to some
dynamic stretches. Then pick out your 6 exercises above on the
list, two from each category, and begin. Do 15-20 repetitions of
each, with 15 seconds of rest in between each set.
I typically like to go through the
exercises in the sequence they're in, before going back and doing
my second set of Upper/Middle Abs exercises, so I can put a little
bit more effort into each repetition due to working different
exercises.
Beginners do 2 sets of each exercise
to the best of your ability. Ideally over time the goal will be to
work up to 3-or-4 sets of each of the 6 exercises.
BODYBUILDING EXERCISING SCHEDULE
:
Two Body Parts A Day , Twice A
Week
Monday: Chest and
triceps
Chest:
1. Incline dumbbell
press-
4 sets of 15, 12, 10, 8
reps.
2. Flatbench barbell
press-
4 sets of 12, 10, 10, 8
reps.
3. Incline dumbbell
flies-
3 sets of 12, 10, 8
reps.
4. Cable crossovers-
2 sets of 15, 12 reps.
Triceps:
1. Pushdowns-
4 sets of 15, 12, 10, 8
reps.
2. Bent-over cable extensions using
a rope-
3 sets of 15, 12, 10
reps.
3. Dumbbell kickbacks-
3 sets of 15, 12, 10
reps.
Tuesday: Back
and biceps
Back:
1. Lat machine pulldowns to the
front-
4 sets of 15, 12, 10, 8
reps.
2. Close grip pulldowns to the
front-
4 sets of 15, 12, 10, 8
reps.
3. Seated cable rows-
4 sets of 15, 12, 10, 8
reps.
4. Hyper-extensions-
3 sets of 18, 18, 18
reps.
Biceps:
1. Incline dumbbell
curls-
4 sets of 15, 12, 12, 10
reps.
2. Standing barbell
curls-
4 sets of 15, 10, 8, 6
reps.
Wednesday: Cardio and
abs
Cardio:
1. 30-45 min. of bike, treadmill or
Stairmaster.
Abs:
1. Crunches-
3 sets of 50, 50, 50
reps.
2. Leg raises-
3 sets of 25, 20, 20
reps.
Thursday: Legs
1. Squats-
5 sets of 15, 15, 12, 10, 8
reps.
2. Leg extensions-
4 sets of 15, 12, 12, 10
reps.
3. Lunges-
4 sets of 15, 12, 10, 10
reps.
4. Leg curls for
hamstrings-
4 sets of 15, 12, 12, 10
reps.
5. Standing calf
raises-
4 sets of 18, 18, 15, 12
reps.
Friday:
Shoulders/biceps
or triceps superset
Shoulders:
1. (Military) barbell press behind
the neck-
4 sets of 15, 12, 10, 8
reps.
2. Standing side
laterals-
4 sets of 15, 12, 12, 10
reps.
3. Upright rows with
barbell-
3 sets of 12, 12, 10
reps.
4. Seated bent over dumbbell
laterals-
4 sets of 15, 15, 12, 12
reps.
Biceps or triceps
superset:
1. Tricep pushdowns on cable machine
superset
with barbell curls-
4 sets of 15, 12, 12, 10
reps.
2. Seated dumbbell extension
superset with
dumbbell hammer curls-
3 sets of 15, 12, 2, 10
reps
BEST BODYBUILDING / EXERCISING DIET PLAN
This plan requires that you eat a high protein, high fat, low carbohydrate diet for 5 and a half days. Then for 36 hours you carb-up. The high protein, high fat part of the diet is what sparks the increase in blood serum levels of:
Insulin Isn’t your Enemy
Regular low-carb dieters want to avoid spikes in insulin levels but for the bodybuilder, a controlled spike will do you a world of good. You’ll use a 32-36 hour window (I use the weekends for this) to deliberately cause an insulin spike. Friday 6pm to midnight on Saturday works well for me.
Insulin can make you fat, no doubt about it. Insulin has a dramatic effect on decreasing lipolysis i.e. as insulin regulates fat metabolism, large amounts means that your body will not give up its fat stores for energy; it literally shuts the gates to your stored body fat ensuring that it can’t be released and used for energy. Having said that, insulin is not the enemy of the bodybuilder.
Increasing insulin through a carb-loading period is beneficial because:
Growth Hormone & Insulin
As stated previously you will also reap the anabolic effects of increasing insulin, growth hormone and testosterone at the same time. Usually when insulin levels increase, the others decrease and vise versa.
It seems that the body (once fat adapted) sees the intake of high carbs at the weekend as a stressful situation and releases growth hormone as a survival mechanism. Increased Growth hormone is your body’s way of mobilizing energy stores to deal with this stressful situation and so at this time you can get elevated insulin and growth hormone levels simultaneously – welcome to muscle building heaven!
Traditional High-Carb Muscle-Building Diets
On a high carb diet, (usually recommended for the bulking phase of a bodybuilding lifestyle) insulin levels are chronically elevated. You therefore don’t get the edge of maximum release of testosterone, growth hormone and IGF-1. Also on the high carb approach, you prevent your body from using body fat for fuel and actually encourage the laying down of new body fat. That’s
not good news friends . What this anabolic nutritional strategy does is take advantage of the anabolic properties of insulin and, at the same time, restricts the fattening properties of the hormone. This bodybuilding diet will keep insulin levels steady and low most of the time but you will also be creating carefully timed spikes for explosive muscle growth.
Your Unique Carbohydrate Threshold Level
The best thing about this bodybuilding diet is that it’s tailor-fitted to your unique metabolic type; it’s not a one-size-fits-all diet. You will find your unique carb threshold level and this will allow you to:
Your carb threshold level can be defined as
“The lowest possible daily carbohydrate intake that allows you to function at top level”
Since we’re concerned with building muscle, we need to find the lowest amount of carbs you need in a day to not only feel good but hammer out muscle-building workouts that continually improve, week-on-week.
I recommend you start out at 30 grams per day and adjust from there. Don’t make any changes to this for at least a week because you need to make the metabolic switch to burning fat for fuel first. Once this is completed you will be able to tell from your workout performances whether or not you need some more carbs (if so increase in 5 gram per day increments).
I personally average at around 27 grams of carbohydrate per day for 5 and a half days. Some days I take in 35 grams but on others just 20 grams. Going higher or lower is fine, just check your weekly averages. This low amount of carbohydrate is enough to power me through some amazing workouts; I’ve got bags of energy and feel great .
Post-Workout Nutrition
Some of you may be wondering about post-workout carbs. With this dietary approach, they are not needed and may actually be counter-productive. For a full break down of why this is the case, please read my article ‘Post-Workout Carbs – Crucial or Counter-Productive?‘
So, I don’t take any carbs post-workout. My after-training cocktail consists of some whey protein isolate (40 grams or so), micronized creatine (5grams), and L-Glutamine (3 – 5 grams).
I remember being advised years ago that I needed around 60 – 100 grams of post-workout carbs to encourage muscle hypertrophy. It’s no surprise now, with a little education, that I got fat. Also, remember creating daily insulin spikes will have an adverse effect on growth hormone levels so follow this to the letter.
Your Carb-Up Period
This is perfect as you can enjoy your life too after being so strict during the week. Have some pizza, Chinese, whatever you feel like. Take your woman out for a meal, have some beers with the guys and rest assured that your actually benefiting from this. I limit the junk meals to 2 and the rest of the time I eat a mostly high-carb, moderate fat, moderately low-protein diet.
It isn’t an excuse to go completely nuts but let your hair down a little. Again, there’s no reason to eat passed satiation, let your gut decide how much to eat.
There is no real limit on the amount of carbs you can have. The key is just to watch the time it takes for you to begin to smooth-out (lose definition); it may take a little bit of experimentation at first and it will be different for everyone; 32 hours works great for me. You’ll notice that evey week you go through a mini-cycle of being bigger and smaller; this is just due to fluctuating water levels. When you begin to low-carb you’ll flush out some water, it’s perfectly natural.
Continually monitor your weight in conjunction with your body fat levels. If you notice that by Saturday afternoon, you’re smoothing out a little bit too much, you know that you’ll have to limit your carb-up period to 24 hrs; keep monitoring and adjusting as necessary.
All products and brands are trademark of their
respective companies. The information on this site does not
necessarily reflect the views or opinions of xtremesupplements.in.
The information is intended for educational purposes only and and
does not constitute professional, medical or healthcare advice or
diagnosis, and may not be used as such. The information on this
site is not reviewed by a medical professional, and is only to be
used at your own risk.Always consult your doctor before using any
supplements.
All logos, trademarks and content on this site are property of
©2017-2018 by xtremesupplements.in
All Rights Reserved Reproduction in whole or in part in any form or medium without express written permission of xtremesupplements.in is prohibited.
Ravi Shankar S Jun 3rd, 2012 @ 11:15 PM
Very accurate and informative. Very good compilation of the essentials of any workout! Kudos !!
Rahul malik Feb 21st, 2012 @ 11:02 AM
you rockkkkkkkkkkkkkkkk
manish goel Feb 21st, 2012 @ 12:17 AM
wow i loved the pumping irons movie.. gr8
site's really awsome