According to Caitlin Rose the author of Obesity in America ‚ÄúIf health is wealth, America is going bankrupt. According to the Centers for Disease Control and Prevention, more than one-third of adults and one sixth of children in America are obese. In the past twenty years, obesity rates doubled for adults and tripled for children. If these trends continue, by the time today‚Äôs children reach adulthood, obesity will be the norm and healthy weight the exception‚ÄĚ. This is why my group and I brought about this wonderful guide on how to properly exercise and thus obtain a healthy active lifestyle. At the bottom we will show various exercise routines that can be used by beginners and advance gym users to obtain the body of their dreams.

  Beginner Abdominal Workout Routine

  • Crunches: 3 sets of 15 Repetitions.
  • Bent-over twists: 30 Repetitions each side.
  • Machine crunches: 3 sets of 15 Repetitions.
  • Crunches: 15-20 Repetitions.
  • Reverse crunches: 3 sets of 15 Repetitions.
  • Seated twists: 30 Repetitions each side.
  • Vertical bench crunches: 3 sets of 25 Repetitions.
  • Finish off the circuit with a non-stop 10 Minute treadmill run at 6 Miles an hour

 

                                               Beginner Arm Routine

Sets      Repetition

  • Superset 1

Incline Dumbell Curls                  3           8-10

Tricep Pressdown                        3           8-10

  • Superset 2

Standing Alternating Curls          3          8-10

One-arm Extensions                   3          8-10

  • Superset 3

Preacher Curls                             3          8-10

Lying French Presses                    3          8-10

  • Superset 4

Concentration Curls                     3          8-10

Preacher reverse Curls                 3          8-10

Beginner Chest-Back Workout ‚Äď Sets/Repetitions

  • Bench presses * 1 Set 10 ‚Äď 15 Repetitions.
  • Incline Bench presses 2 Sets ‚Äď 6-8 Repetitions.
  • Flat Bench press 2 Sets ‚Äď 6-8 Repetitions.
  • Lat Pull Downs 2 Sets 10-15 Repetitions.
  • Incline barbell presses 2 Sets 10-15 Repetitions.
  • T-bar rows 2 Sets 10-15 Repetitions.
  • Flat-bench dumbbell Flys 2 Sets 10-15 Repetitions.
  • Wide-grip barbell rows 2 Sets10-15 Repetitions
  • Assisted Dips 2 Sets 15 Repetitions.
  • Close-grip Lat Pull Downs 2 Sets 12 Repetitions
  • Stiff-Arm pullovers 2 Set 15-20 Repetitions.
  • Stretching (Finishing Exercise).

 

                                    Beginner Leg Routine

                                                                                              Sets    Repetition

  • Superset 1

Barbell Squats                              3           10-15

Dumbell Lunges                          3           10-15

  • Superset 2

Box jumps                               3             15

Leg Extensions                           3          10-15

  • Superset 3

Legg Press                                 3            8-10

Calf Raises                                   3            10-15

  • Superset 4

                                              Squat Thrusts                             3          10-15

                                              Mountain Climbers                     3          10-15

 

 

Workout Meal Plan

Rules:

      1. Try to go to the gym or park everyday Monday through Friday.
      2. Only eat solid 2 meals a day (Not including cottage cheese before bed, assuming that you’re not lactose intolerant, if you are just eating a bowl of Raspberries).
      3. Drink two 42 gram protein shakes a day.
      4. Eat small bowl of cottage cheese before bed.
      5. Heavy Training for 20 minuets an hour a day at least 4 days a week
      6. Cardio for 30-45 minutes on the last day (last day run on treadmill for 30 minutes straight at speed 6 and jump rope for 10-15 minutes).

Training Days:

      1. Shake #1 in morning as breakfast meal replacement then about 5 hrs later have a solid food meal
        such as Ex1. Chicken breast + buck wheat or whole wheat pasta with veggies, Ex2. Lean cuts of meat and oven baked potatoes with veggies.
      2. Then go to gym an hour or so after eating whole meal.
      3. Right after training consumes another 42 gram protein shake (Shake #2).
      4. In between meals a small snack may be consumed such as a granola bar with (2 tablespoons) peanut butter (assuming that you don’t have any peanut allergies, if you do than eat the granola bars without peanut butter), no more than a maximum total of 2 snacks are allowed.
      5. 2 hours from the time of Shake #2 consumption eat solid food meal.
      6. To finish off the day eat a small bowl of cottage cheese with raspberries before bed (assuming that you’re not lactose intolerant, if you are just eat a bowl of raspberries).

        Rest Days:

        1. Shake #1 in morning as breakfast meal replacement then about 5 hrs later have a solid food meal such as. Ex1. Chicken breast + buck wheat or whole wheat pasta with veggies or Ex2. Lean cuts of meat and oven baked potatoes with veggies.
        2. 5 hours after consumption of the first solid food meal consume 42 gram protein shake (Shake #2).
        3. In between meals a small snack may be consumed such as a granola bar with (2 tablespoons) peanut butter (assuming that you don’t have any peanut allergies, if you do than eat the granola bars without peanut butter), no more than a maximum total of 2 snacks are allowed.
        4. 2 hours from the time of Shake #2 consumption eat solid food meal
        5. To finish off the day eat a small bowl of cottage cheese with raspberries before bed (assuming that you’re not lactose intolerant, if you are just eat a bowl of raspberries).

 

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