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..!!