Bodybuilding 101: The Total Body Workout

Bodybuilding 101: The Total Body Workout
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Bodybuilding 101: The Total Body Workout

The trend in bodybuilding over the past many years has been to train one body part at a time, once a week. While this protocol can be very effective, it often can lead to overtraining and it requires a heavy commitment of time. If you find yourself too busy to make it to the gym 5-6 times per week or you feel that your body is overtrained and you need a refreshing change, the total body workout may be just the thing you need.

Bodybuilding 101: The Total Body Workout

At first you may wonder how you can ever work your whole body in one workout. After all, most people are so accustomed to performing 4-5 exercises per body part for around 12-20 sets that they cannot imagine properly training a body part with anything less. This mindset must be opened up. In working your whole body in one workout, you will be performing only 1-2 exercises and 4-6 sets per body part. However, the training frequency will be 3 times per week.

Bodybuilding 101: The Total Body Workout
Bodybuilding 101: The Total Body Workout

The total body workout involves a focus on basic, multi-joint movements. These exercises stimulate the most response from the body in terms of not only the muscle fibres recruited, but also in the release of the necessary hormones to promote muscular growth. Also, working all major muscle groups in one session will have a synergistic effect on your body's response to the training session. In short, your body should respond well to this type of training, especially if it is a drastic change from what you have been currently doing.

The key is to keep the training sessions relatively short (less than one hour) and intense. Work the large muscle groups first (legs, chest, and back) and then the smaller muscle groups (shoulders and arms). By focusing on basic, compound movements you will provide your body with the maximum recruitment of muscle fibres in the shortest amount of time. For example, when you train chest with bench or incline presses, you are also recruiting heavy work from the shoulders (especially the front deltoids) and triceps. This is efficient training. Combined with sufficient intensity, it will create really good results.

With this program, leg training simply cannot be neglected. The simple old-fashioned barbell squat is the best bodybuilding exercise, period. Regular intense squats performed in good form will stimulate muscular growth over your whole body. As a matter of fact, most individuals would benefit from a routine focused on just squats, deadlifts, bench, bentover rows, and chins. These exercises work because they stimulate muscle growth. These are what the old-time greats focused on. So do them.

Here are the exercises recommended for the Total Body Workout:

Quads: Squats, Leg Press, Hack Squats

Chest: Bench press, Incline press, dips (presses may be performed with dumbbells or barbells)

Back: Deadlifts, Chins, Pulldowns, Bentover Rows, T-Bar Rows

For a sample workout, simply choose 1-2 of these basic movements for each body part and perform no greater than 6 sets. For example, a workout could consist of squats for 5x5, bench press for 3x8, incline press for 3x8, chins for 3x10 and bentover rows for 3x8. You get the idea? It's pretty straightforward. By the way, a 5x5 or 3x8 protocols works really well for the total body workout.

You can follow these basic movements with the following isolation exercises:

Hamstrings: Lying or seated ham curls

Calves: Seated or standing calf raises

Shoulders: Shoulder Press (dumbbell or barbell), lateral or front raises

Arms: Dumbell or preacher curls, lying triceps extension, triceps pushdowns

Abs: Crunches

For the routine, simply choose 2-3 of these muscle groups and perform 2-3 sets of your favourite isolation exercise. The next workout, do the other 2-3 muscle groups. For example, if you did shoulders and arms one workout (at the end of your legs, chest, back routine) do hams, calves and abs the next workout.

The total body workout should be performed 3 times per week on alternate days. A Monday-Wednesday-Friday routine works well and it leaves the weekends free for you weekend warriors. The important thing is to remember never to do the same exercise twice in a row. So if you did squats, barbell bench and chins and barbell rows on Monday, change it to leg press, dumbbell incline press, pulldowns and deadlifts on Wednesday. This is an easy routine to follow.

If you are looking to get maximum results with limited time, this routine rocks! If you are looking for a change or something new to stimulate new growth and strength, the total body workout could be just the ticket. Give it a try - you may just love it! Now get to the gym and train with intensity!

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Ectomorph Workout - Best Workout Routine For Skinny Guys

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Ectomorph Workout - Best Workout Routine For Skinny Guys

http://www.WeightGainMethod.com -▻ Discover How To Gain Weight & Build Muscle Fast! What is the best ectomorph workout routine? Jeff Masterson gives 3 tips e...

Ectomorph Workout - Best Workout Routine For Skinny Guys

Ectomorph Workout - Best Workout Routine For Skinny Guys

Ectomorph Workout - Best Workout Routine For Skinny Guys

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Bodybuilding 101: The Total Body Workout

Bodybuilding 101: The Total Body Workout
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Bodybuilding 101: The Total Body Workout

The trend in bodybuilding over the past many years has been to train one body part at a time, once a week. While this protocol can be very effective, it often can lead to overtraining and it requires a heavy commitment of time. If you find yourself too busy to make it to the gym 5-6 times per week or you feel that your body is overtrained and you need a refreshing change, the total body workout may be just the thing you need.

Bodybuilding 101: The Total Body Workout

At first you may wonder how you can ever work your whole body in one workout. After all, most people are so accustomed to performing 4-5 exercises per body part for around 12-20 sets that they cannot imagine properly training a body part with anything less. This mindset must be opened up. In working your whole body in one workout, you will be performing only 1-2 exercises and 4-6 sets per body part. However, the training frequency will be 3 times per week.

Bodybuilding 101: The Total Body Workout
Bodybuilding 101: The Total Body Workout

The total body workout involves a focus on basic, multi-joint movements. These exercises stimulate the most response from the body in terms of not only the muscle fibres recruited, but also in the release of the necessary hormones to promote muscular growth. Also, working all major muscle groups in one session will have a synergistic effect on your body's response to the training session. In short, your body should respond well to this type of training, especially if it is a drastic change from what you have been currently doing.

The key is to keep the training sessions relatively short (less than one hour) and intense. Work the large muscle groups first (legs, chest, and back) and then the smaller muscle groups (shoulders and arms). By focusing on basic, compound movements you will provide your body with the maximum recruitment of muscle fibres in the shortest amount of time. For example, when you train chest with bench or incline presses, you are also recruiting heavy work from the shoulders (especially the front deltoids) and triceps. This is efficient training. Combined with sufficient intensity, it will create really good results.

With this program, leg training simply cannot be neglected. The simple old-fashioned barbell squat is the best bodybuilding exercise, period. Regular intense squats performed in good form will stimulate muscular growth over your whole body. As a matter of fact, most individuals would benefit from a routine focused on just squats, deadlifts, bench, bentover rows, and chins. These exercises work because they stimulate muscle growth. These are what the old-time greats focused on. So do them.

Here are the exercises recommended for the Total Body Workout:

Quads: Squats, Leg Press, Hack Squats

Chest: Bench press, Incline press, dips (presses may be performed with dumbbells or barbells)

Back: Deadlifts, Chins, Pulldowns, Bentover Rows, T-Bar Rows

For a sample workout, simply choose 1-2 of these basic movements for each body part and perform no greater than 6 sets. For example, a workout could consist of squats for 5x5, bench press for 3x8, incline press for 3x8, chins for 3x10 and bentover rows for 3x8. You get the idea? It's pretty straightforward. By the way, a 5x5 or 3x8 protocols works really well for the total body workout.

You can follow these basic movements with the following isolation exercises:

Hamstrings: Lying or seated ham curls

Calves: Seated or standing calf raises

Shoulders: Shoulder Press (dumbbell or barbell), lateral or front raises

Arms: Dumbell or preacher curls, lying triceps extension, triceps pushdowns

Abs: Crunches

For the routine, simply choose 2-3 of these muscle groups and perform 2-3 sets of your favourite isolation exercise. The next workout, do the other 2-3 muscle groups. For example, if you did shoulders and arms one workout (at the end of your legs, chest, back routine) do hams, calves and abs the next workout.

The total body workout should be performed 3 times per week on alternate days. A Monday-Wednesday-Friday routine works well and it leaves the weekends free for you weekend warriors. The important thing is to remember never to do the same exercise twice in a row. So if you did squats, barbell bench and chins and barbell rows on Monday, change it to leg press, dumbbell incline press, pulldowns and deadlifts on Wednesday. This is an easy routine to follow.

If you are looking to get maximum results with limited time, this routine rocks! If you are looking for a change or something new to stimulate new growth and strength, the total body workout could be just the ticket. Give it a try - you may just love it! Now get to the gym and train with intensity!

Bodybuilding 101: The Total Body Workout
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http://www.WeightGainMethod.com -▻ Discover How To Gain Weight & Build Muscle Fast! What is the best ectomorph workout routine? Jeff Masterson gives 3 tips e...

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10 Minute Trainer Cardio Workouts - Does 10 Minute Trainer Really Work?

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10 Minute Trainer Cardio Workouts - Does 10 Minute Trainer Really Work?

http://tinyurl.com/10minutetraining 10 Minute Trainer Cardio Workouts To Lose Belly Fat Fast. Breakthrough super stacking technique using resistance. With th...

10 Minute Trainer Cardio Workouts - Does 10 Minute Trainer Really Work?

10 Minute Trainer Cardio Workouts - Does 10 Minute Trainer Really Work?

10 Minute Trainer Cardio Workouts - Does 10 Minute Trainer Really Work?

10 Minute Trainer Cardio Workouts - Does 10 Minute Trainer Really Work?

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The Quick and Easy Way to Tone Up Your Abs - Part 1

The Quick and Easy Way to Tone Up Your Abs - Part 1
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The Quick and Easy Way to Tone Up Your Abs - Part 1

All About Abs

The Quick and Easy Way to Tone Up Your Abs - Part 1

What You Really Need to Know About Abdominals: Two Key Concepts You Must Meet to Let Out the 6 Pack

The Quick and Easy Way to Tone Up Your Abs - Part 1
The Quick and Easy Way to Tone Up Your Abs - Part 1

Introduction - Understanding the Abdominals

Congratulations!

You are about to learn about a region of the body that almost everybody wants but somehow the secrets escape them. The weight loss industry may be a billion dollar a year market but a close second is all the late night infomercials about abs, 6 packs, 6 second abs and how to get ready for the beach and show off that region.

When it comes to abdominal training there are two basic areas of confusion. First, the myth exists that a 'specific' region exists like the 'lower abdominals.' Many people will claim their upper ab region is developing just fine but the lower abs are not responding to training. They are looking for a magic lower ab exercise that will target that region. If you do a search for any muscular images of the abdominals, it's clear that the rectus abdominus (a long winded name for the abs) is just a single muscle running from the sternum to the pelvis. These 'lower abdominals' simply don't exist.

The reason the lower region seems to be less responsive to training is that it is a natural fat storage area! Simply put, your entire ab region is probably responding to overall training but the lower region is simply not showing because it is covered up by a layer of fat. That area just happens to be the place that fat is the last to go. Very simply, the lower abdominal area is benefiting from your crunches and reverse crunches. The problem is, you just can't see it!

TEST: If you don't believe this then try this simple test: lie down on the floor in a typical crunch position. Place one hand on your lower abdominal area and the other on your upper abdominal area. Now perform a slowing crunching movement. You will feel both areas contract simultaneously as you curl up.

The second area of confusion revolves around exercise selection. Almost everybody still continues to perform hanging leg raises, knee-ups or similar exercises in an attempt to target the 'lower abs.' While these exercises do affect the abdominal area, they are not the best selection.

It's easy to clear up this exercise selection confusion if you understand the differences between the hip-flexion and trunk-flexion. A muscle called the psoas and related muscles (this is located deep against the spine) are responsible for hip-flexion while your abdominals are responsible for trunk-flexion.

Hip Flexion: Occurs when your lift your knee (or knees) towards your chest. For example, when you do a hanging knee-up, you will feel a burning sensation in the lower abdominal region (this alone convinces most people it's working that area). What is actually happening is the psoas is being stressed. You'll never be lean enough to see this muscle! Of course the abdominals are involved in this exercise for stabilization but it's not the primary muscle and so it's not the most effective. Other concerns revolve around the psoas being overworked that can lead to back problems.

Trunk Flexion: Occurs when you perform an exercise where the pelvis and sternum approach each other during the movement. At this point, you are in a state of maximal trunk flexion. Going any further and you'll engage the psoas muscle and you will be using hip-flexion (like in a full sit-up). When you train your abdominals you need to flex (or contact) your trunk.

FACT: For effective abdominal training, stick with trunk flexion movements (crunches and reverse crunches).

This series will focus on trunk flexion exercises so that tension is directly on the abdominals as that is the primary muscle we want to work. [Other muscles involved in stabilization will be involved but will not be the primary focus.]

That's all! The abdominals are just a muscle like everything else. There's nothing special about them that makes them any harder to obtain or develop then any other muscle group. Still, there are thousands of messages on community forums and fitness gurus everywhere get hundreds of messages a day regarding this. Not to mention the countless ab technology products that appear in stores every year promising a faster, easier way to get ripped abs. The purpose of this report is to tell you exactly step-by- step what you need to do to get ripped abdominals.

The Myths of Ripped Abdominals: - Countless crunches - Working them out every day - Strange machines or dangerous exercises - Fad diets - Fat burner pills - Marathon cardio sessions - Targeting lower and upper regions

The Secret of Ripped Abdominals: - Low percentage of body fat - Having the muscle to show

Did I just blow the end of the story for you? Hopefully not.

Key Concept #1: You Must Have a Low Percentage of Body Fat For starters, if you have a layer of body fat covering the region, you will never be able to show the abs. For men, this is the LAST place the fat will disappear from which makes it the hardest body part to show.

You "get abs" from reducing your body fat and you reduce body fat mostly through diet and cardio..

And yet, somehow this concept escapes people. In order for the abs to show proudly, you must have a low percentage of body fat! There's really not a whole lot more to it.

Men: 10% or lower Women: 15% or lower

Why is that so difficult for most people?

Simple. In order to get your body fat that low you must be absolutely focused on your diet and fat burning metabolism. 99% of people (including myself) are not as perfect on the diet as to burn off our natural body fat stores. So in order to get rid of that last layer, you must burn off the last remaining body fat stores. And to do that you must have great nutrition habits (above and beyond just being active).

Key Concept #2: You Must Have Abs to Show

First off...

If you are 110 lbs and just skin and bones and 3% body fat but no muscle really, then it's not a surprise why your abs aren't popping out every time you take off your shirt. There are a few people I've run across that are well below the 10% body fat limit and yet they are puzzled when their abdominals don't show. That's almost as easy as 1+1. You MUST have abs to show!

You can have a low body fat percentage but if you don't have anything to show, you'll just see a flat stomach (which is good) but no definition and certain no 'packs.' There are also individuals who have 15% body fat but their abs are so developed they can show off a 4-pack. While they don't have that low of a body fat percentage to classify as 'ripped' they do have great development and certainly the muscle is there. Just think what it might look like on them if they were to be 10% or lower?!

That's where ab exercises come into play. Performing key abdominal exercises is a key to developing the trunk region to the fullest. Many people are looking for the illusive lower ab exercise or performing exercises they believe to target a certain region but are really working the wrong muscle. Having abs is as simple as doing the right core exercises. That will be part of the 6 months of ab training at the end of this series.

Now that you understand some key concepts in order to get the abs to show, let's figure out how to eliminate that annoying layer of fat around them...

Stay tuned for Part 2 that will discuss why nutrition is 90% or More of Your Success.

Copyright 2006 Marc David

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Hybrid Cardio Complex - Post Workout Cardio Routine - Anabolic Cooking PDF Free

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Hybrid Cardio Complex - Post Workout Cardio Routine - Anabolic Cooking PDF Free

Anabolic Cooking PDF Free http://bodybuilding-center.com/nutritionguide/ The Muscle Cook`s 10 Most Anabolicious Recipes - by Dave Ruel. These quick and easy ...

Hybrid Cardio Complex - Post Workout Cardio Routine - Anabolic Cooking PDF Free

Hybrid Cardio Complex - Post Workout Cardio Routine - Anabolic Cooking PDF Free

Hybrid Cardio Complex - Post Workout Cardio Routine - Anabolic Cooking PDF Free

Hybrid Cardio Complex - Post Workout Cardio Routine - Anabolic Cooking PDF Free

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Anabolic Cooking PDF Free http://bodybuilding-center.com/nutritionguide/ The Muscle Cook`s 10 Most Anabolicious Recipes - by Dave Ruel. These quick and easy ...

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Finger, Hand and Wrist Exercises

Finger, Hand and Wrist Exercises
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Finger, Hand and Wrist Exercises

Most hand and wrist injuries happen during the course of a fall. We reach out to stop ourselves from falling by instinct. Sometimes wrist, finger and hand injuries can occur. You can strengthen your hands, wrists and fingers to help prevent injury or speed recovery from an injury. If you have suffered an injury, see your doctor and talk to him or her about some gentle exercises. Start with simple exercises and progress slowly to avoid exacerbating a finger, hand or wrist injury. If you haven't injured yourself, regular exercise should help to increase flexibility and strength to reduce the chances of an injury.

Finger, Hand and Wrist Exercises

To increase wrist flexibility, begin with the prayer stretch exercise. Stand up straight and press your palms together in front of your chest. Keep your fingers close together. Slowly lower your hands until you feel the muscles and tendons in your wrist begin to stretch. Don't force your hands down and stop if you feel pain. You should feel a gentle tugging pressure. Hold this position for up to 5 seconds and then relax. As your strength and flexibility increases, add to the length of time you hold the position.

Finger, Hand and Wrist Exercises
Finger, Hand and Wrist Exercises

Flexing and extending your wrist is one of the best ways to increase the up and down range of motion in the wrist. Rest your arm on a table beside a chair and allow your hand to hang over the edge of the table. Bend your wrist down toward the floor until you feel the muscles and tendons begin to stretch. Hold the position for 5 seconds and then raise your hand straight up toward the ceiling until you feel the stretch and hold this position for 5 seconds. Keep your fingers close together during this exercise. Repeat this exercise with the other hand.

Increase side-to-side range of motion rotating the wrist left and right. Sit up straight in a chair and allow your arm to hang over the arm of the chair or rest your forearm on a table with your arm hanging off the side. Turn your hand at the wrist to the left until you feel the muscles pulling slightly. Hold the position for 5 seconds and then turn your wrist to the right and hold it for 5 seconds. Gradually increase the range of motion and time you hold the exercise position as your flexibility increases.

Don't forget to exercise your fingers. People who do a lot of typing like data entry clerks and writers often experience sore, stiff and tired fingers. Perform finger exercises anytime your fingers begin to feel tired or tight. Sit up straight in your chair. Hold your hands straight out in front of you, but do not lock your elbows. Open your hand and spread your fingers as far apart as possible for at least 5 seconds. Next, close your fingers into a tight fist and hold for 5 seconds.

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Coaching Kids - Top 10 Core Body Exercises

Coaching Kids - Top 10 Core Body Exercises
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Coaching Kids - Top 10 Core Body Exercises

Learning to control the position of the lower (lumbar) spine during forceful movements will allow kids to correctly perform any series of core body exercises which will not only enhance their up coming season of sport it will make them less susceptible to injury. The teaching off the skill "zipping up" or hollowing of the abdominals that ensures that the spine is in a neutral position will then allow you to move onto the successful instruction of the following movements. This sequence of exercises will: improve their posture, improve your balance and co-ordination, re balance muscles, develop core strength, enhance flexibility and strength, lengthen your muscles and teach the kids to identify and be familiar with how their own bodies work.

Coaching Kids - Top 10 Core Body Exercises

A combination of Pilates exercises and Yoga poses are challenging yet incredibly rewarding if they are practiced at regular intervals.

Coaching Kids - Top 10 Core Body Exercises
Coaching Kids - Top 10 Core Body Exercises

Plank Tree Downward and Upward Dog Boat Win screen Wipers Crane Salute the Sun Revolved Triangle 1 arm 1 leg push up 1 Leg King Pigeon

All kids can start with modified versions and each week try to improve on their hold times, number of repetitions, and/or move to the next level ie. simpler version of 1 leg 1 arm push up begins with 1 arm 1 leg on knee. Giving kids a handout with the sequence set out in pictures is a handy tool for them to refer to particularly when they complete the sequence in their own time. Also writing down goals for them to achieve within certain time frame ie. Within 8 weeks you must hold the plank for 2 minutes, is a sure fire way to ignite the competitiveness within them.

Coaching Kids - Top 10 Core Body Exercises
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Ben Pakulski MI40 body building program to be released

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Ben Pakulski MI40 body building program to be released

www.howtobuildmusclerapidly.com Ben Pakulski presents the MI40 muscle building program after 14 years of training and 12 years of research. You can join me on FB www.facebook.com or on Twitter twitter.com

Ben Pakulski MI40 body building program to be released

Ben Pakulski MI40 body building program to be released

Ben Pakulski MI40 body building program to be released

Ben Pakulski MI40 body building program to be released

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www.howtobuildmusclerapidly.com Ben Pakulski presents the MI40 muscle building program after 14 years of training and 12 years of research. You can join me on FB www.facebook.com or on Twitter twitter.com

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4 Men's Exercises to Lose Belly Fat Fast for Men Workout IX

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4 Men's Exercises to Lose Belly Fat Fast for Men Workout IX

Visit http://hardtimeshardbodies.com and Claim Your FREE muscle building PDF reports to build muscle and lose belly fat FAST. In this video you'll see four m...

4 Men's Exercises to Lose Belly Fat Fast for Men Workout IX

4 Men's Exercises to Lose Belly Fat Fast for Men Workout IX

4 Men's Exercises to Lose Belly Fat Fast for Men Workout IX

4 Men's Exercises to Lose Belly Fat Fast for Men Workout IX

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Berend Breitenstein Übungen Brust Langhantel - Natural Bodybuilding - DVD

Video Clips. Duration : 4.82 Mins.

Berend Breitenstein Übungen Brust Langhantel - Natural Bodybuilding - DVD

Berend Breitenstein Übungen Brust Langhantel - Natural Bodybuilding - DVD

Berend Breitenstein Übungen Brust Langhantel - Natural Bodybuilding - DVD

Berend Breitenstein Übungen Brust Langhantel - Natural Bodybuilding - DVD

Berend Breitenstein Übungen Brust Langhantel - Natural Bodybuilding - DVD

Berend Breitenstein Übungen Brust Langhantel - Natural Bodybuilding - DVD

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Four Smart Workout Tips For Men & Women in Their 40's

Four Smart Workout Tips For Men & Women in Their 40's
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Four Smart Workout Tips For Men & Women in Their 40's

Unfortunately for those who are well into their 40's, having a strenuous physical workout is not really a good idea anymore. Once you reach this age, it is really more difficult for you to keep off the excess pounds - but working out is not as easy as compared to when you were in your 20's, either. This is because there's a bigger possibility of your muscles developing micro-tears during a particular physical activity. You are also more susceptible to developing back pains, soreness in your knee joints, or developing a crick in the neck.

Four Smart Workout Tips For Men & Women in Their 40's

As such, it pays if you will heed the following reminders on how you can workout - the smart way - if you are in your 40's:

Four Smart Workout Tips For Men & Women in Their 40's
Four Smart Workout Tips For Men & Women in Their 40's

1. Start your workout sessions slowly but surely.

This is especially true if you are not used to performing strenuous physical activities when you were still in your 20's or 30's. If it's your first time to go to the gym, for example, do not take on exercises in machines which are only suited for those who are in the intermediate to advanced fitness levels.

Always match the type of exercises that you will be doing with your skills level, start your workout sessions slowly - and take it from there.

2. Always consult your doctor before taking on an exercise routine.

This is especially true if you have an underlying medical condition. As you age, you become more prone to developing health conditions like heart problems, arthritis and other illnesses which may cause complications to your health if you are not careful. This is exactly the reason why you need to consult a medical expert first before taking on an exercise routine that is physically taxing.

3. If you must, hire a personal trainer.

Again, it is quite difficult to keep off the pounds if you are already in your 40's - and being overweight at this age does not bode well for your health, either. To create that delicate balance between the two, what you can do is hire a personal trainer who will monitor your fitness routine - and make sure that it fits your age, your fitness level, your health and your skills to a tee.

4. Always be mindful of your environment while jogging, running or walking.

These cardiovascular exercises are a favorite of those who are in their 40's. Just to be on the safe side, make sure that you are running, jogging or walking in an even surface, be mindful of accidentally bumping into another person or object - and always wear the proper running shoes.

By keeping these tips in mind, you can be in tip top shape, healthy and happy - even at 40.

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Berend Breitenstein Übungen Brust Langhantel - Natural Bodybuilding - DVD

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