Expert Fitness Tips and Strategies Every Lifter
The gym is full of great fitness and training tips that will keep you in shape, whether it be for weight loss or to build muscle building. However, the best way to become an expert at your own bodybuilding fitness routine is by reading other people's routines and practicing them. This can help you learn how to improve your workouts, build stronger muscles and build a healthy diet and lifestyle. Here, we are going to cover the top 5 strategies that will help you get lean- and strong.
The five exercises we'll be focusing on today to make sure we're working each body part we're trying to target to give our muscles their desired benefits. It will increase blood flow to stimulate muscle growth, so if you want to look toned, muscular and ripped, start with this quick and easy exercise and see what happens next. If you don't want to do all the different types of exercises above but need to try some of these others like side-planks or bicep curls, then jump on over to my workout video clips, where I'll show you exactly how much work the right muscles would have to put into one workout, then another, then another. You can also check out other videos to inspire yourself as well without having to worry about doing too much each workout if you have any left at the end of the first set (but make sure to watch the rest of the class first).
As with everything else, you must always focus on developing your own form, not just relying on machines or specific weights for it. So we'll go over both forms and the correct form that you should use for each exercise and body part, before moving on to more advanced moves.
The core workout for men
This routine targets every muscle group and gives you that toned feeling that comes from proper nutrition and exercise. Some examples for the chest include triceps push-up, chest press and bench press. While the back is targeted with shoulder presses, reverse cowbells and rows, legs can still use the same movements but in a slightly different order to give you that toned and shredded look. There are variations to achieve these results, with a high barbell deadlifts being used on the back and knees. But for the most part, all you really need is a pair of dumbbells for a few sets of 12-16 reps. At least a couple of days before practice, get in as many extra sets as needed and focus on using more than two dumbbells. A few weeks later, it may even take 2-3 extra sessions to complete the exercises you're attempting. As long as your training is done properly and you still have time left to dedicate for recovery, it pays to take the extra time needed. That's why we'll be starting off with the chest only.
The core workout for women
This one has been around longer than the other, since it was more popular when I started researching for this series. When I first started incorporating more cardio into my daily workouts, I found that it made me feel better and gave me something I didn't realize I was lacking. For most people, it's harder to find the motivation to keep going when you're not getting the results you need. As long as you have enough training in your schedule, then you might want to consider adding even 30 minutes to an already busy practice, especially if you do a lot of upper body and lower body. With those added sessions, you should see a bit more defined, toned and muscular legs and arms. Depending on how intense you are going, this could mean taking a lighter load, which can give you a little more definition and volume.
The core workout for girls
Now this one has its origins in boot camp and it's usually geared towards females to give those that aren't quite as toned or muscular yet enough strength for their training needs. However with that said, women are capable of maintaining their athletic performance even though they're missing out on the testosterone. In fact, there is almost no difference between male and female when training, so regardless of who you're doing it for, this type of routine works their entire bodies. The primary thing you need to do is make sure to stay flexible and make sure you're doing a good warmup before giving the workout your full attention. To really give this body its full benefit, I'd recommend doing a light cardio session before and after the workout for some extra cardio before and after working out. As always, you'd be wise to plan to give yourself plenty of time to cool down afterward so that you don't experience muscle soreness that will impede your ability to perform.
The core workout for boys
This is where things get much bigger when it comes to strength and resistance. Like with the girls, you don't need anything fancy. Just take a normal dumbbells and make sure you've got a few pounds of pull-up bars. If you know how to handle them correctly, you can do nearly any movement with them, including doing squats or leg lifts. My favorite move for working the abs is the reverse cow back and when you're able to stabilize your spine, you should look fantastic in only a few seconds. Take note of the way that you're moving your abdominals as well, as it may just be the catalyst you need for a solid core and a toned physique. Most importantly, as long as you're not pushing yourself too hard, you'll be able to focus on building up energy and making sure you're keeping your core tight. This type of routine helps keep you toned and powerful, while burning a ton of calories. It's also a great way to improve overall endurance and strength, allowing you to play sports that you love.
The core workout for women
The core workout for men is the exact same routine, just tweaked for ladies. As far as the exercises are concerned, just keep them as your basic ones and you'll definitely be able to achieve what you want with this one. All you really need to do is add variations to do multiple exercises, or maybe split the body into a smaller section. For example, you could work the legs and then concentrate on targeting the back and arms with straight rows and pushups. Or if you want to train the upper body and stomach, it's recommended that you use variations instead of doing just pushups and doing squats for that one, as the core becomes the main focus of the workout. These kinds of modifications help with different body parts and work all parts together, keeping some work on your neck, shoulders and feet to avoid injury. Even a few extra repetitions can turn that into a killer, muscular looking physique.
The core workout for girls
The core workout for both males and females are equally effective, so if you're wondering, they'll be the best choices for you. For the women's version, start off with the same routine and tweak some moves here and there. If you're worried about injuries and you do some extra chest reps, you could just make a change to your upper body area and skip over the chest for the back, arms and core. Once you've finished the last repetition and finished resting, you can mix things up when you start to work that muscles again. This is still extremely helpful for women, who want to maintain a strong, toned physique. I personally suggest doing three sets or more of jumping jacks during a cold sweat, and sometimes hopping on the stairs before doing the jump-jacks. Either way, you'll be creating that toned, muscular figure you're seeking.
Now that you have learned the basics, let me introduce the actual moves that you could do: