Friday, December 25, 2009

Newbie Workout Routine

If you are new to working out, then this workout routine will be good starting point for you. I still use this workout routine from time to time when I want to change things up a bit and it will help you build and tone your overall body. So when you are ready to get started hit the gym up and follow this routine.

Newbie Workout Routine

Monday: Chest/Triceps

Tuesday: 30-40 minutes of cardio

Wednesday: Back/Biceps

Thursday: 30-40 minutes of cardio

Friday: Legs/Shoulders

Saturday: Day off or 30-40 minutes of cardio

Sunday: Day off

Chest Workouts:

Flat Bench Press
Incline Dumbbell Press
Incline Dumbbell Flies
Decline Dumbbell Press

Triceps Workouts:

Seated Overhead Tricep Extensions
Rope Cable Press-Downs

Back Workouts:

Pull-Ups (use the weighted pull-up machine if needed)
Seated Rows
Bent Barbell Rows
Single Arm Dumbbell Rows

Biceps Workouts:

Dumbbell Curls
Preacher Curls
Rope Cable Hammer Curls

Legs Workouts:

Standing Calf Raises
Seated Leg Curls

Shoulders Workouts:

Seated Dumbbell Shoulder Press
Lateral Raises
Front Dumbbell Raises
Upright Rows

This is a basic workout routine that should help you get started. When doing these workouts, I do 8-10 reps and 3 sets for each exercise. Also I recommend increasing the weight while decreasing the reps as you progress through each set. Use enough weight so that your muscles are completely fatigued by the last rep of last set. This will ensure muscle growth.

Also if you are trying to loose weight while building your muscles it is important to incorporate cardio within your workout routine. However if you are already skinny and are trying to bulk up then you do not need to incorporate the cardio component within your workout routine. You can simply rest your body on the cardio days.

Important: It is vital to have at least one day where you completely rest up your body and do no exercise what-so-ever. Your muscles grow during rest periods and not while they are being worked out. If you do not rest your body, you risk the chance of over training which will do you no good.

P/S : Do search out for the method on how to do each exercise correctly and accordingly to overcome injuries that might happened. Do stay healthy and fit to have an even better life.

Monday, November 30, 2009

Hi, today I would like to publish my own video on how to do the bench Dumbbell flat press and the Dumbbell flat fly. Doing it my way.

Hope that this helps although not much.
I'll be updating this blog soon. Hope that you will like it here.
Lets get fit and toned together. Stay healthy. Bye bye for now.

Sunday, November 22, 2009

Outdoor Circuit Workout

If you're looking to spice up your outdoor walking or running workouts, this Outdoor Circuit Workout will take you through some tough intervals that will make your heart rate soar. By mixing up the moves and changing the intensity throughout the workout, you'll keep your body challenged and your mind interested. You can use this Perceived Exertion Chart to track your RPE (Rate of Perceived Exertion). Please modify the workout to fit your fitness level and goals.

Time Activity RPE
5 minutes Warm up - Brisk walking


2 minutes Walk or jog
This is your baseline pace. You should feel as though you're working, but be able to carry on a conversation without huffing and puffing.
1 minute Walking Lunges
Take a big step forward with the right foot and lower into a lunge (keeping the front knee behind the toe), step the left foot next to the right and then into a lunge on the left side.
1 minute Speed walk or Run
Pick up the pace here so that you're above baseline
1 minute Walk or jog
Slow down enough to lower your heart rate back to baseline
1 minute Sprints
Choose an object in the distance (a tree, mailbox, etc.) and run or walk to it as fast as you can. Walk to recover and repeat the sprints for the full minute.
3 minutes Walk or Jog
Slow down to baseline.
1 minute Tree Pushups
Find a tree and stand a few feet away from it. Place hands on the tree in front of you at about shoulder level. Bend the elbows and lower towards the tree in a pushup. Push back up and repeat for up to 1 minute.
1 minute Scissor Jumps
Keep your hands on the tree for support and begin with the feet together. Jump up and bring the right foot forward, left foot back. Quickly switch feet and continue scissoring the feet as fast as you can for 1 minute. For added intensity, swing your arms along with the feet instead of holding onto the tree.
1 minute Speed walk or Run
Increase your pace here so that you're working hard.
3 minutes Walk or Jog
Slow down to baseline
1 minute Long Jumps
Find a relatively flat stretch of sidewalk or trail and begin with feet together. Lower into a slight squat and jump forward with both feet as far as you can, swinging your arms to help propel you forward. Continue leaping forward for 30 seconds, take a walking break, then finish out the minute
1 minute Speed walk or Run
Go at a pace that allows you to lower your heart rate a bit.
1 minute High Jogs
As you jog, lift the knees up to hip level (if you can).
1 minute Low Jogs
As you jog, bring the heels up towards the glutes as far as you can (as though kicking your own butt).
3 minutes Walk or Jog
Slow down back to baseline.
3 minutes Cool down with an easy walk 3-4

  • Perform each interval, one after the other, using this Perceived Exertion Chart to make sure you're staying within the recommended Rate of Perceived Exertion (RPE) listed on the right hand side of the chart above.
  • Complete one circuit for a 30 minute workout or complete the circuit twice for a 60 minute workout
  • Skip any moves that hurt, leave you dizzy or put you at any kind of safety risk.
  • Don't be afraid to look silly out there but, if you do, find a park or trail where there's less eyes watching.
  • This workout can also be done creative!
If you're a beginner, you may want to start with a less complicated workout like one of these Workouts for Beginners. Please see your doctor if you have any medical issues before trying this workout.

Saturday, November 21, 2009

Effect of smoking toward bodybuilders

Smoking Has The Following Negitive Impact On Performance:

  • Smoking reduces fitness levels through irreversible respiratory-system damage: This means that one cannot train as long, and the quality of training they do engage in is compromised. Smoking has an immediate effect on respiration, increasing airway resistance and therefore reducing the amount of oxygen absorbed into the blood.

  • Often the determining factor, that allows one to succeed in bodybuilding, is whether they can complete that all important final rep, or that extra half-an-hour of cardio. Smoking significantly reduces the likelihood of either of these things. Smoking slows down lung function and reduces lung growth, leaving the smoker literally gasping for air when they need it most.

  • The heart-beat of a smoker is 30% faster, on average, than that of a non-smoker: This forces the body of the smoker to expend more energy (in the form of heart-beats) to keep up with their non-smoking counterparts. This faster heart-beat is due to the stimulating effect of nicotine. The resulting increase in heart-rate, and blood pressure, paradoxically, decreases the flow of blood through the blood vessels, and this, in turn, reduces performance.

  • Those who smoke produce phlegm more than twice as often as non-smokers: Phlegm builds up in the airway and prohibits correct respiration (breathing). This is because smoking causes chronic swelling of the mucus membranes.

  • Tobacco significantly reduces oxygen availability to the muscles during exercise: Carbon monoxide in tobacco smoke has a higher affinity to haemoglobin (an oxygen carrying molecule in the blood) than does oxygen. Smoking, therefore, encourages the replacement of oxygen with carbon monoxide and, resultantly, causes oxygen depletion and a corresponding reduction in performance.

Carbon monoxide has a two-fold negative effect, in that it reduces the amount of oxygen absorbed into the blood from the lungs, and the amount that is absorbed into the muscles from the blood. Oxygen is important for the functioning of all energy systems in the body, so any mechanism which interferes with oxygen transport and uptake interferes with energy production, and therefore, athletic performance.

  • The tar in cigarette smoke adds to airways resistance. This tar coats the lungs, reducing the elasticity of the air sacs and resulting in the absorption of less oxygen into the bloodstream.

  • Tar also affects the cleansing mechanism of the lungs, allowing pollutants to remain in the bronchial tubes and lungs. Increased phlegm and coughing, and damage to the cilia (the hair-like projections which "sweep" pollutants out of the airways) are the result.

  • Decrease in maximal oxygen intake... Although exercising can increase maximal oxygen uptake by up to 20%, smoking can reduce this effect by up to 10%.

  • Research also shows that cigarette smoking probably damages cells in the testes - the cells that synthesize testosterone. Testosterone levels within the body govern the muscle growth process from training. Thus, smoking may well hinder optimal testosterone production and interfere with the body’s capacity to build muscle.

  • Another recent study examined the effects of smoking on exercise recovery. Chronic exposure to the nicotine in cigarettes leads to insulin resistance, making nutrient transport into muscles and other tissues more difficult. This study demonstrated that the muscles of young men who smoked, recovered a lot slower from exercise compared to non-smokers. Results showed that smoker’s muscle glycogen replenishment rates were much slower compared to non-smokers. This means that smoking directly interferes with insulin/glucose metabolism in muscle. The bottom like here is that smokers do not recover efficiently from exercise.

To Conclude:

Smoking is linked to cancer, cardiovascular disease, heart damage, inadequate testosterone levels and poor insulin metabolism; these factors must equate to poor results from bodybuilding.

Tuesday, November 17, 2009

Chisel Your Back

Use these pullup program to get a V-shaped body

Testimonials : A man in his mid-40s who had never been able to do a pullup, and 23-year-old who could easily do 15 repetitions but was dissatisfied with his back size. Each person used the following program, and each achieved his goal.

Get a Grip
Unless you strengthen your grip, it will fail long before your arms, shoulders, or back.


Grab the bar with an overhand grip and hang with your arms straight. Once you can hang for 60 seconds, wrap a towel around the bar. The thickness makes your finger and forearm muscles stretch. Work at this until you can hang for 60 seconds.
Recruit Support

Your core connects your upper- and lower-body musculature. So improving core strength will keep your head, shoulders, hips, knees, and ankles properly aligned throughout the pullup.


On a Smith machine or squat rack, secure a bar 3 to 4 feet above the floor. Lie under the bar and grab it with an overhand grip that's slightly wider than shoulder width. Hang at arm's length with your body in a straight line, and place your lower legs on a Swiss ball. Keeping your body rigid, pull your chest to the bar. Pause, then lower yourself back to the starting position. Perform 12 repetitions.

Boost Endurance
In a deadlift, the weight travels less than 1 foot. In a pullup, your body weight travels about 4 feet. That's tiring. You need to improve your muscular endurance.


Using a step (or a boost from a partner), hoist your chest to the bar. Then lower yourself slowly -- try for a count of 12 before your arms are straight. Complete a set of six to eight repetitions.

Add Weight
As you become proficient at pullups, add weight to your frame to make the critical muscles work harder.

Add 10 percent of your body weight by attaching weight plates to a dip belt. (Or, if you can, hold a dumbbell between your feet.) Once you can do 12 pull-ups, increase the weight by 50 percent.


After performing 12 weighted pullups, remove the weight and do as many unweighted pullups as you can. Working the muscles to failure makes them bigger, building your V. Do this only once every three workouts, or you risk overtraining.
Forget Form

These variations challenge your muscles from unusual angles, spurring the growth that will complete your V.


Place your hands in an underhand grip. Pull your body up to the bar while leaning your torso back and bending your knees. Keep your back arched and pull your head away from the bar. Touch your lower chest to the bar so your body forms a 45-degree angle with the ground. Try to complete 12 repetitions.


Place two towels over the bar at shoulder width. Grab both halves of each towel just below the bar and pull your chest to the bar. Your body travels a longer distance than in a standard pullup because you start lower. As this gets easier, start with your hands halfway down the towel. You won't be able to pull your chest to the bar, but the instability will force you to fight your body's tendency to swing. Aim for 12 reps.

Monday, October 26, 2009

How to set your goals..??

This note is one of the example of setting goals for a "fat loss" program

Setting goals is an important way to measure your progress.
But setting realistic goals is the only way to actually hit your milestones.

My rules:
For the first 2 weeks of a new regimen,
strive to establish consistency and to change any bad habits.
For instance, aim for a set number of workouts or cut out highly processed snacks from your diet.
This first step the most hard thing to do but after you succeed, the rest will be just down the hill.

Set your sights on your first performance-related fitness goal for the next month.
Don't expect major physique changes just yet. You just began to heat the muscles slightly.
You won't be discouraged as long as your performance improves. So, be motivated always.

The 3-month mark is when you'll start seeing some changes in the way you look.
Take note, make a table and commpare your weight and size to see your development.

After 6 months, you should be well on your way to achieving several long-term goals.
Then you can reassess your goals for the next 6 months.
You may consume your former goal to mantain your routine
or you may increase the intensity depends on your target.

Note's synopsis:
Time / Goal (for a fat loss program)
2 weeks / Complete six to eight workouts
1 month / Increase your bench press by 10 to 15 pounds
3 months / Lose 3 to 4 inches off your waist
6 months / Lose 25 pounds, then reassess your goals

Sunday, October 25, 2009

4 Big Muscles, Made Bigger

Your four largest muscle groups deserve special attention

Nowadays, more and more people are concern on their health and fitness level. Many have begun to enter gym and guess what, just a few among them shows the results. So where are all the muscles? We haven't seen them, either.

For that, I have search and study and come up with some fitness tips for training your largest muscle group. Follow the rules and you will never ever regret of continuously going into the gym. The outside will shows.

1. Build a Better Back

"Scapular retraction" sounds like a surgical procedure and, for all we know, it very well may be. But in the weight room, it's a muscle action that strengthens the middle part of your trapezius (one of your back's biggest muscles.)

The movement:
Pull your shoulder blades (scapulae) together in back (retracting them).

The exercise:
any variety of row, seated using a cable machine; bent-over with a barbell, dumbbells, or T-bar; or standing, pulling a cable down to your face.

Arm Yourself

Your arm muscles aren't isolated hunks of meat. They work hardest in conjunction with bigger, stronger upper-body muscles. "If you want big arms, do chinups and dips," says Alwyn Cosgrove, C.S.C.S., a strength coach and owner of Cosgrove Results Fitness Training in Newhall, California. "The rest is fun, but it's just details."

Dip tip:
If you can't jump right onto the parallel bars and knock out a set of dips, start with bench dips. Sit on the edge of a bench or chair, palms alongside your hips, fingers pointed toward your legs, feet flat on the floor. Straighten your arms so your butt comes off the bench, then bend your arms as you slowly lower yourself (in front of the chair) until your upper arms are parallel to the floor. Pause, then push back up. When you can do more than 10, progress to parallel-bar dips.

Chin music:
Most men can't do chinups. The kneeling lat pulldown is an exercise that helps you get there. Attach a straight bar to a high cable pulley, grab it with a shoulder-width, underhand grip, kneel on the floor, and then pull the bar down past your chin. Gradually increase the weight and decrease the repetitions until the weight's so heavy it pulls you off the floor. Now you're ready for the chinup bar.

Pack Your Chest

The exercises that use the most muscles build the most muscle. That's why bench presses are better than flies. "Adding 100 pounds to your bench will put on way more mass than anything else," says Michael Mejia, C.S.C.S.

Bench it up:
Everyone knows how to do the bench press: Lie on bench, grip bar (or you can also use two dumbbells), lower bar to chest, and so forth. But few pay any more attention to their foot position during bench presses than they would during sex.

Try this:
Imagine that you're doing the exercise standing up. Set your feet in a wide, athletic stance. And push out the repetitions as if you were throwing the bar to someone standing in front of you, rather than lifting it off your chest. The extra vigor in your execution will result in extra inches on your body.

Be a Leg Man

If you know how to squat, you can get an entire lower-body workout with one set, says Tim Ziegenfuss, Ph.D., C.S.C.S., an exercise physiologist and nutrition researcher in Wadsworth, Ohio. You use 200 muscles to walk; you'll hit more when you squat with a barbell across your back.

Squat till you drop:
Here's the drill: Warm up thoroughly. Select a weight you think you can squat for 10 repetitions. Now squat as many times as you can with that weight. When you can't do any more, stand and catch your breath, then do single repetitions until you get to 20. (These are sometimes called "breathing squats," since you're allowed to breathe as many times as necessary between repetitions.)

The key:
The weight stays on your shoulders until you've finished all 20 repetitions. Then you rack the barbell and crawl home.


Chose your most suitable work out intensity wisely.

Most beginers often asked that:
Should I do a specific number of repetitions or just crank out as many as I can?

High-rep phases build lean mass, and capping your reps by increasing weights adds strength.
It takes both approaches to become well-rounded.
Here's one way to get the best of both worlds.

This program features three 3-week phases for balanced growth.

Perform two or three sets of eight to 12 repetitions of each exercise.
For your final set, use a lighter weight and do as many repetitions as you can.
We call this "max reps" because it indicates the maximum amount of work your muscles can perform at a given weight. Each week, leave the weight constant during your max-rep test to track your success.

Aim for three or four sets of three to five repetitions with heavier loads.
The goal is to hit the wall not because of a burning in your muscles or depleted energy stores, but because the resistance is very high. Stopping short of failure actually makes your muscles smarter because the heavy resistance causes more motor units to fire within each muscle. This can stimulate the oft-ignored type 2a and 2b muscle fibers, which will make you both stronger and bigger.

Perform three sets of six repetitions with a heavy weight. Follow with two sets of 12 to 15 repetitions with 60 seconds of rest between sets.

Gained sources from:
Mark Verstegen, M.S., C.S.C.S.,
is the author of Core Performance Essentials (available at
and owner of Athletes' Performance (


Grab a glass after your workout to speed recovery

After your workout, guzzle some chocolate milk. In a study at James Madison University, soccer players who downed a glass after an intense workout suffered less muscle damage from training than players who had a sports drink.

What’s milk’s advantage?
Protein. The perfect amount of the nutrient is essential in any post-workout recovery meal. Milk proteins, particularly caseins, have an appropriate amino acid composition for growth and development of the young. Other proteins in milk include an array of enzymes, proteins involved in transporting nutrients, proteins involved in disease resistance (antibodies and others), growth factors, etc.

Of course, that’s not the only way milk, well, does a body good:
It’s one of my 10 favorite surprising hydrators. If you’re looking to burn away pounds, the white stuff may also be right for your diet. Fresh milk from cows have CONJUGATED LINOLEIC ACID (CLA). Studies suggest that this could be due to the elevated release of fatty acids from fat cells or increased activity of the enzymes that burn fat. Because CLA is found mostly in milk and beef fat, your CLA intake drops when you opt for lower-fat: cuts of meat and fat-free dairy.

Milk’s got another advantage over sports drinks:
It’s cheaper rather than you buy an energy bar or gatorade for your energy sources. So, don't be a dummy to buy other foods that is more expensive than the old full cream milk.
Drink a cup of milk 30 minutes before you jog or working out will give you more energy. You will feel the difference.

Do's & Don'ts Of Beginer's Body Building


  • It is very important to be consistent in your workout. You need to stick to your body building program and work give in your best.
  • The best bet would be to stick to the basics - remember dead lifts, dumbbell presses, chins, squats, military presses and heavy bicep curls will never fail.
  • Give your body enough time to recover between workouts.
  • High nutritious diet is a must. The meal should include rice, pasta, oatmeal, vegetables, chicken, lean beef, tuna and other staple foods that bodybuilders indulge in.
  • A good sleep of 8 hours is a must. This would give you time to recover and also boost your energy levels.
  • Do not perform the same exercise day after day. A change in program is advised; otherwise you would not make a progress.
  • Do not substitute good food with supplements.
  • Do not ignore injuries or signs of overtraining.
  • Lastly, do not stress out and let negativity preside over your mind.

My High Protein Diet

I eat 6 times a day
(Suitable for a skinny person to become muscular)

Early in the morning (7am)
2 half boiled egg
2 slice of toasted bread
A cup of white coffee

Morning (10am)
2 slice of toasted bread
A cup of milk/soy milk

Afternoon (1pm)
Nasi campur which contains…
Rice, fruits and vegetables
High protein sources such as:
Fish / poultry / meat (make sure dark red)
/ 2 boiled eggs whites / tofu
A cup of milk / soy milk

Evening (4pm an hour before workout)
Biscuits / small snacks
2 boiled egg whites
A cup of glucose / energy drink

Nasi campur which contains…
Rice, fruits and vegetables
High protein sources such as:
Fish / poultry / meat (make sure dark red)
/ 2 boiled eggs whites / tofu
A cup of milk / soy milk

Supper (11pm)
A half boiled egg whites
A cup of milk / soy milk

I only took 3 tablets of vitamin B complex a day for other supplement
There are also some other protein tablets for protein supplements if you couldn't take the eggs.
I drink a lot of water to prevent hydration (important)

Do exercise while practice this diet or it will end up to your tummy.
Turn the fat into muscle by doing work out at the gym.
Ask from your own nutritionist for more sophisticated program.

Prevent on taking drugs and steroid. Gain muscle naturally.
This is my style on how to balance my high protein diet.
There are more high protein diet program via internet.
Do your homework and practice it every day…

My Work Out Routine (A week period)

Day 1

Chest exercise:
Dumbbell press, Dumbbell fly, Cable Crossovers, Push ups and DIPS
(with 4 sets of 12-12-10-10 reps)

Triceps exercise:
French press, kick backs, extensions and triceps press
(with 4 sets of 12-12-10-10 reps)

Day 2

30 minutes of cardio exercise (Jogging)

Day 3

Back side (Lats) work out:
Straight Arm Pull-Down, Dips, Lying Dumbbell Raise, Rows, Lateral Pull

Down, Single Straight Arm Lateral Pull-Down and Backwards Pul
(with 4 sets of 12-12-10-10 reps)

Biceps exercise:
Incline Dumbbell Curl, Hammer Curl, Barbell Curl, Preacher Curl, Chin-Up
and Concentration Curls
(with 4 sets of 12-12-10-10 reps)

Day 4

Rest / 30 minutes of cardio exercise (Jogging)

Day 5

Continue day 1 Exercise

Day 6

Continue day 3 Exercise

Day 7

Rest / 30 minutes of cardio exercise (Jogging)

I will always ends my workout with abs exercise or legs exercise or both..

Abs exercises
Leg Lifts, Incline Leg Lifts, Incline Situps, Side Twists
(with 3 sets of 60-50-40 reps or until failure)

Yeah..!! Try my routine out now
It might slightly differ from the others but it works for me

Welcome to all

Welcome to another blog of mine. In this blog, I will discuss on anything that related to the work out for beginners programs and tips for everyone to share information on working out either the work out for cardiovascular or work out for muscular body mass. So everyone, lets get fit and gain our dream of ripped body posture together..!!