Full-Body Workout

Posted By admin on November 25, 2009

Posted By admin on August 6, 2009

First off, please read this before you judge what I am saying. Form follows function means that the first thing you should worry about is function, well before form. It means that achieving a goal is more important than how you got there. Yes I think you need to do everything right to be the best you can be, BUT for beginners starting, doing something is more important than looking good doing it.

Don’t take this to mean that I want you lifting weight that is too heavy(actually the contrary) and think eventually you will grow into being able to lift it right. Dont think I think you should cheat at regular pushups(contrary again) to just get them done. No what I want, is for you to forget about how much weight your lifting and let that completely go. IT DOESN’T MATTER. If you CAN lift 50 lb dumbbells, but have to do it quickly to get the desired amount of reps in, your not functioning at all. Functioning, would be to use a lesser weight like 35s or 40s and go very slow for the same reps, like count a rep in your head like this, for instance. 3 count down, 3 count up. Forcing yourself to go slower with a lower weight will generally produce a much better exercise. If you and me can lift the same weight, but I choose a weight 10lbs lower, have more controlled movement and go slower, I will get a better workout than you doing a one up one down count exercise(this refers to how long it takes to push or pull the weight) So because I am functioning right, my form will come along. Think about it.

Category: Benefits | No Comments »
Tags: form follows function

Posted By admin on August 3, 2009

Ok, I have been back in the gym for a week, and sorry I haven’t updated, but you know or your about to know what starting back in the gym is like. I have done my basic gym workout every other day, 4 times total. With some form of cardio mixed in on the days I am not lifting weights. And by some form of cardio I mean, one day I walked for 35 minutes in the morning at a very swift pace, most days its 45 minutes on the eliptical, and I have made it a point to walk a bit further when I go for walks with my dog. I know if I can keep this up for 21 days, it will be a habit and I will be successful. So for your first 21 days, don’t do any looking at the scale. Don’t kill yourself over your appearance, just work on making exercise a habit. Work on eating well for 21 days. Next time we talk Form Follows Function!

Category: My Struggle | No Comments »
Tags: healthy habits, the first week of a workout

Posted By admin on July 27, 2009

A lot of people go to the gym for an hour and a half a day but never see results. This is because of 1)Intensity of there workouts 2) Form 3)They never change anything or 4) Diet. I won’t get into Diet right now, but know that if you don’t eat healthy you will not be satisfied with your results in the gym. Most experts agree that a healthy, fit body is a result of 75-80% diet and the rest being a healthy exercise program. Think about that the next time you can’t decide what to eat for dinner.

Intensity, to me, as far as full-body workouts go is getting in the gym and staying focused on exercising, keeping your heart rate up and not resting too much. If your an advanced body builder, you may want to rest longer between sets, but for 95% of us that isn’t the case.

As for form, if you don’t know how to do an exercise stay tuned I will demonstrate each for you, but you may want to take a look at Turbulence Training it is like having an online personal trainer. If you do know how to do the exercises, keep in mind that you need to use a weight that will stretch the fibers in your muscles but is light enough for you to control. If you push or pull the weight slower, you will get a better workout.

The other thing you need to do, is well, something else. After a month or so of working out, you will start to hit a plateau, so change things up. Do a different superset or use lighter/heavier weights for more/less repititions.

The point is, be smart while exercising and you will get more out of it than most people.

Category: Benefits | No Comments »
Tags: importance of diet, importance of form, importance of intensity

Posted By admin on July 24, 2009

This workout will try and duplicate they gym workout for beginners without the same equiptment. However, if your going to workout at home you do need a minimum of a great imagination(fill gallon jugs with water), but really a jump rope, exercise/resistance bands/tubes and hopefully a chinup bar and perfect pushups.(youve seen’em on tv, but they are on the right of the blog at amazon)

Home Beginners Workout
5 Jump Rope or Jumping Jacks
Superset1
MAX Feet Elevated Pushups As many as you can do
Then IMMEDIATELY(VERY IMPORTANT)
MAX Chinups or rows with resistance bands, put feet in chair for chinups to make easier.
30 Seconds Rest
Repeat 3 Times
after you do superset1 a total of 4 times, rest 90-120 seconds. At the end of 120 seconds, you should be doing the next exercise.
Superset2
For this get a weight you can do the entire exercise with.
15 Squats with resistance bands or 1 gallon jugs
15 curls into military presses with resistance bands or 1 gallon jugs
40 Jumping Jacks(yes, Jumping Jacks)
30 Seconds Rest
Repeat 3 Times
after you do superset2 a total of 4 times, rest 90-120 seconds.
15 minutes of jumping jacks, situps, running up stairs(keep your heart rate up)
your done.
Shouldn’t take more than 35-40 minutes TOTAL.
It is very important not to rest too long during any aspect of the workout. The intensity is what gets your heart going and will help to burn fat for hours after your done exercising. If your apprehensive about going to the gym, do this for a few weeks and you will fill much more comfortable and confident when you do. Remember everyone is different, the amount of weight or resistance doesn’t matter. The only thing that matters is that you are working your muscles at a weight suitable for you. Keep it intense

Category: Workouts | No Comments »
Tags: at home workout

Posted By admin on July 23, 2009

If your like most people getting started is the hardest part. Well, if you can make yourself do something everyday for 21 days, it should become a habit. So that is the challenge, do SOMETHING physical everyday for 21 days.

Since the name of the blog is Full Body Workout, I thought I would offer up a great start up workout for those that are new to exercising or have been away for quite some time. The key to any exercise program is intensity, and this one, though very basic, is intense. For this workout, Intensity=VERY LITTLE BREAK TIME BETWEEN SETS.

Keep in mind if I say High, Medium or Low resistance that is unique for every single person. If one person can bench press 90lb dumbells and one can bench press 20lb dumbells, the one that has better form, is actually going to get more out of it. And remember, everyone starts somewhere.

Now I am going to offer up this workout two seperate ways. 1)In a gym below and 2)At home or in a hotel room(tomorrow blog post)

Gym Beginners Workout
5 Minutes Eliptical, High resistance
Superset1
12 Incline Dumbell Presses
Then IMMEDIATELY(VERY IMPORTANT)
12 Bent Over Rows
30 Seconds Rest
Repeat 3 Times
after you do superset1 a total of 4 times, rest 90-120 seconds. At the end of 120 seconds, you should be doing the next exercise.
Superset2
For this get a weight you can do the entire exercise with.
15 Squats/Power Cleans/Military Presses with dumbells. Ok, so you hold the weight by your side and squat, as you come back up, you curl the weight and then press above you. Just to reiterate, make sure you are using a low enough weight that you can control and get full value from the exercise.
40 Jumping Jacks(yes, Jumping Jacks)
30 Seconds Rest
Repeat 3 Times
after you do superset2 a total of 4 times, rest 90-120 seconds.
15 minutes of eliptical as fast and hard as you can go.
WIPE DOWN YOUR MACHINE
your done.
Shouldn’t take more than 35-40 minutes TOTAL.
It is very important not to rest too long during any aspect of the workout. The intensity is what gets your heart going and will help to burn fat for hours after your done exercising.

Category: Workouts | No Comments »
Tags: beginners workout

Posted By admin on July 22, 2009

The reason I started this blog was that I know, at 37 years old, I am not nearly as fit as I have been in the past. Now I know first hand how to lose weight, how to gain muscle, and how to eat healthy. I know that the benefits of a full body workout three days a week along with a great diet will work wonders.

I had always had a problem gaining weight in high school because I played sports every single day and my metabolism was super high. I really could eat anything I wanted. Well when I was 25 years old I was a bartender in Atlanta, Georgia. There was a girl that I really liked that obviously had an interest in me, and then she ended up seeing my belly at a pool party and called me FAT! After this she didn’t pay much attention to me. I was having so much fun bartending and worked unhealthy hours, I hadn’t even noticed that I was developing a spare tire. I went straight to Barnes and Noble and bought “Body For Life”, by Bill Philips. I worked extremely hard for a few months, and then the next thing you know, that same girl wouldn’t leave me alone. Well the relationship certainly didn’t workout, but she got me to learn everything there is to know about what it takes to get a healthy fit body.

Well, in February of 2008, I got married to the perfect woman. She is actually an aerobics instructor and has started a blog called Aerobics-Workout you might want to take a look at. Anyway, since getting married I kind of slacked off on my going to the gym and being healthy, and didn’t even realize it again!!! So, she said something to me and I knew starting this blog would be an inspiration to me, to get myself healthy, well easier said than done. UNTIL, I went to the doctor this morning and found out I weigh 269.6 lbs!!! Yep, 270 POUNDS! Now, I am six foot three inches tall, but that is a bit excessive.

So, what am I going to do about it? I am going to take the best of the best, combine them into my own workout and share it with you. That means you don’t need to spend $175 for P90x, you don’t have to read every word of “Body For Life” or go through dozens of workouts at Turbulence Training. Or do the “Abs Diet” I am going to borrow the best of each and put it into great workouts for me and for you! More later, time for my first workout! Don’t SNACK!

Category: My Struggle | No Comments »
Tags: fat, overweight

Posted By admin on July 15, 2009

Posted By admin on July 14, 2009