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working out 1
There are tons of different work out plans out there, which one is the absolute best? The answer, none of them. There is not one work out plan that you can follow that will work for all your needs for the rest of your life. That doesn't mean that most of these work out plans don't work. It just means that you need to set your goals and change your work out as you progress. Before getting into actual work out plans, exercises and diets, here are a few very basic tips that you should follow when starting to work out. First - You need to change up your work out, if you get into a routine your body will get use to that routine and you will hit a plateau. If you hit a plateau, this means that your results for loosing weight or gaining muscle mass will greatly decrease. So much so you may not see any significant changes. You can stick with your work out routine but should change it up at least every three weeks. There are some work out plans that are three month plans or longer but those plans continue to change within that three month time. Next you really have to figure out what your goal is. Usually this is either loosing weight or building muscle mass. You can not do both at the same time and fat does not turn into muscle. Now, you can gain muscle mass as you are loosing or Burning fat and you can burn fat while you are gaining muscle mass. But you will always have a focus and as we get further into dieting you will start to understand this more. Loosing weight and burning fat. The key here is cardio, getting your heart rate up. Either running or weights or a number or other exercises. You don't have to do heavy weights but make sure to use a weight that you can only get 15 or so reps on. Make sure to still push yourself. Most workout plans fail because people give up on themselves accompanied by poor diets. The minimum amount of cardio you should aim for is 20 minutes of good cardio three times a week. Gaining weight. First and foremost since muscle mass is going to come with heavier weights, proper form is the most important thing to stress at this point. There are all sorts of crazy exercises that work out muscles you never new that you had, just make sure that each one is done correctly to prevent injury. depending on your needs, you may still want to include some cardio, you should never fully cut cardio out, but cardio could be done with weights. In weight lifting, you want to tear down your muscles so they can regrow resulting in larger muscles. However, the key here is heavier weights at less reps. You should still be able to get at least three clean reps at whatever weight your doing. Again going back to proper form. If you can do 15 to 20 reps the weight is too light. You should never just load weight onto a bar and barely push out one rep. You are more likely just to hurt yourself and wont let your muscles properly break themselves down and therefore they will not be able to build themselves back up. The other largest factor in loosing weight, gaining weight, and just feeling great. Your diet. now this doesn't mean that you have to go and count your calories or get onto some program. When I mention diet I mean anything that you put into your body. The biggest reason diets fail is because people think of them as a choir and something that is restrictive. For right now I will just simply stick with eat healthy. I will get into further details later. but at this point, cut out as much fast food and deep fried foods as possible. Diet sodas are not better than regular soda and you should limit or cut out soda as well. Try to eat/drink food and beverages that are all natural, no high fructose corn syrup, and lower sugars and sodium. Instead of looking at some crazy diet, just start by eating healthier and eating several small meals throughout the day instead of two or three large meals. Lastly, drink plenty of water, often when we believe we are hungry, our body is really just thirsty. To recap. In starting a new workout plan just get into it, make sure that you keep your body guessing every couple of weeks, you do more cardio if you are looking to loose weight, more weights if you are looking to gain muscle. And cut out the fast/junk food and drink more water.
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