As
summer approaches, the hours that were invested in the gym, breaking a sweat is about to pay off. Achieving a well sculpted body though is not something one achieves overnight. It takes time, effort and determination.
Diet
Losing weight through starvation is a common misconception especially among women. Starving yourself to lose that stubborn last few kilos through starvation is not going to work. On the contrary, starvation makes it harder for one to lose weight.
Missing meals or going hungry will actually slow down the fat burning process. Moreover, your body prefers to use carbohydrates for
energy resulting in low glucose levels. Experts generally recommended roughly, a 25-minute warm-up exercise before starting to work-out. Otherwise, fitness exercises would be no more than sports activities burning carbohydrates.
Your body is ready to work-out, when you begin to sweat. I strictly advise long-distance walks for fast fat burning.
For those engaging in bodybuilding for the first time, the next crucial point is to avoid pushing your limits. You should only adjust yourself for workouts in the first two weeks.
For instance, you may then start lifting small weights. Getting your dream summer body will end with injuries before it begins.
As mentioned, a healthy diet is an essential part of work-outs. Before getting into bodybuilding, you are advised to prepare a diet schedule under the guidance of a professional dietician or sports trainer. If you cannot afford professional assistance or do not see any benefits, there is another alternative:
Stop eating sugar, flour and salt. Remind yourself the negative impacts of these three devils. In addition, eat as few sweets as you can and refrain from eating fried bakery food.
What to Eat and Drink While You Workout
Make sure you are eating fruits higher in glucose. Blood glucose levels also drop when you are on a diet. It would be a good suggestion to eat apples. If you eat three or four fruits as snacks, you not only feel full, but also receive the necessary glucose to boost your energy at work.
It is extremely important to take an ample amount of protein for sportsmen.
As an example, chicken is high in protein and improves muscle development. You are also advised to eat steamed food. Semiskimmed or skimmed milk consumption is rather necessary for healthy body development.
You may even keep fit without spending hours at fitness clubs. A four-day weekly work-out program would be sufficient.
Follow each step of the sample workout exercises below. Bear in mind, it is necessary to continue exercises on certain days.
Do not exercise the whole week without taking a break. You should carefully arrange your recovery times. You may go out for slow-paced walks.
It is well-known that bodybuilding or fitness is closely associated with psychological mood. To lift your motivation, keep doing sports.
Sample Workout Exercises
Start the workout program by improving chest and biceps muscles.
Chest muscle exercises are mainly separated into three stages. In the following weeks, you may try four or five different chest exercises at the same time. Bench press is a perfect upper arm exercise to have strong chest muscles. All gyms have different kinds of benches. To begin, lie back on the bench with your feet flat on the ground. Lift the bar up from the supports to just above your chest, and then slowly lower the weights. Make sure that you can control the weight. You are advised to repeat all exercises 10 times in four sets. The second exercise is similar to lifting dumbbells.
Lie on the bench and hold a dumbbell from its center with your two hands. Raise the dumbbell above your chest. Then lower it in an arch behind your head until you feel a good stretch on your chest and triceps.
Bring the dumbbell back to the starting position.
Let's now have a look at arm exercises.
Stand with your feet shoulder-width apart and slightly bend your knees. Contract your abdominal muscles while standing. Hold a dumbbell in each hand and face your palms inward toward your body. You are free to raise the dumbbells in a way that your arms touch your chest and forearms touch the biceps. Slowly bring the dumbbells back to your starting position.
Later try concentration exercises. These exercises limit motion range in order to improve muscles. Sit on a bench with feet placed firmly on the groud. Then form a "V" shape with your legs. Hold the dumbbell in one hand while resting your elbow on your thigh. Get ready to raise
the dumbbell.
Bring the dumbbell back to your starting position.
The next arm exercise is the dumbbell biceps curl, one of the basic workouts for your biceps. Slightly bend your knees and stretch your feet shoulder-width apart.
Contract your abdominal muscles. Lower your arms on your thighs and raise the bar toward your chest by only curling your elbow.
Wait a while (one second) and bring back to your starting position.
A healthy, well defined body depends on a structured workout, healthy diet and consistency
