Now lets get one thing straight right now!!
You cannot just think that taking a few supplements is going to take away your health problems!! That is a total lie and you need to understand that right now!!
Luck for you James Merrifield is here and I'm excited to share with all of you my 4 day work out plan. This is my life. I live by what I am preaching to you and trust me I have a busier life schedule than most people could ever imagine. But still I manage to make time to keep my health in check! There is no better feeling than feeling great about yourself and I'm here to assist you with that!!
Now I'm going to tell you what I do 4 days a week.
This is totally do-able so you should not be making up any excuses about finding time to work out.
This gets done in 45-60 minutes of my day- In and Out execution is what it takes.
#1!! Put in your ear buds or your Dr. Dre Beats!! Great music motivates me to work out hard and get the most out of my time spent in the gym. The gym I work out at only cost me 10$ a month!! EVERYONE CAN AFFORD 10 BUCKS A MONTH. NO excuses!!
#2!! I like to warm up EVERY WORK OUT with a good Abdominal work out Exercise. Technology is great and there are some really awesome abdominal exercise machines that work great!! I do 3 sets of 30 on every one of these machines. I use an upper abdominal machine and I use a lower abdominal machine as well. Keep in mind I am 40 years old and I still manage to do these exercises. As a matter of fact I started at 330lbs and now weigh 240lbs.
You do the math!! I am for real and you need to be for real too!!
#3!! At end or at the beginning of your work out walk or ride a bike for 30 mins. This will release a ton of stress and will help lower blood sugar levels. Walk up hill on that treadmill or hit the streets and go for a walk around the block. 20-30 mins of your day is a great health investment!!!
THE MASTER PLAN:
Day 1 Leg Day
Day 2 Chest and Triceps
Day 3 Back and Biceps
Day 4 Shoulders and Trapezius
For Day 1 Leg Day I do 3 sets of 20 reps for my legs. I love both seated or standing calf raises, seated leg curls and seated leg extensions. The seated leg press in wonderful as well. USE THE MACHINES!! This will make it easier on your joints and prevent muscle strains or injury!! I also hang out in the women's section where they have inner and outer thigh leg machines. there is also a standing donkey kick machine there that works your quads and your butt all in one shot!!
Men YOU MUST go hard on leg day so that you get insane levels of testosterone in to your entire body!! Its all about feeling good and these exercises will give you a tremendous amount of energy to get through the entire week.
For Day 2 I do 3 Chest Exercises and 3 Tricep Exercises.
For each exercise I do 12-15 reps each. If you can get 15-18 reps even better!! Do Chest exercises 1st because its a bigger muscle.
1 Bench Press
2 Pec Deck
3 Incline Bench Press
1 Standing Rope Pull Downs
2 Standing Reverse Rope Pull Ups
3 Back Arm Kick Backs
The name of the game is to get a good burn and a good pump in that muscle. Dont go trying to bench press a full 300lbs like you were still a Senior in High School. Those days are done. We are working out for good health, feel good, and for toning up. Not for Friday Night Lights. I switch up my workouts every 6 weeks so that my muscles keep on guessing. DO NOT GET CAUGHT UP IN THE SAME ROUTINE FOR MORE THAN 8 WEEKS!!!! This will lead to bore in your mind, low motivation, burn out, and low muscle growth. Keep those muscles guessing for what is next to come!!!
Day 3 I do Back and Biceps. I do 3 exercises for back and 3 exercises for biceps. I do 12-15 reps FOR EACH EXERCISE. Do Back exercises 1st because its a bigger muscle.
1 Seated Cable Row
2 Seated Wide Grip Pull Downs
3 Seated Close Grip Pull Downs
1 Standing Dumbbell Curls
2 Seated Preacher Curls
3 Standing Preacher Curls-One Arm at a time
Same as Day 2 switch up this routine every 6-8 weeks.
Day 4 is Shoulders and Traps. Go 15-18 reps on each shoulder exercise. This day is the easiest day. For shoulders you have 3 muscles located on the shoulder. The front, the side, and the rear.
1 For the front do an over head military press.
2 For the sides do a standing butterfly raise
3 For the rear Delts do a Reverse Pec Deck set.
4 For your traps just do standing shoulder shrugs with either dumbbells or a straight bar using the Smith Machine.
Any exercise terminology that I mentioned that you may not understand, please print this out and take it to the gym and ask a Personal Trainer to show you. Make them educate you. That's their job.
VERY IMPORTANT STUFF!! WHILE I TRUST YOU WILL FOLLOW THE PLAN-A FEW THINGS TO NOTE. DONT GO THINKING THAT YOU WILL CHANGE YOUR LIFE IN ONE DAY!! TAKE SOME BABY STEPS, DRINK LOTS OF WATER AND MAKE SURE YOU EAT SOMETING AT LEAST 1.5 HOURS BEFORE YOU WORK OUT. EATING IS 80% OF THE RESULT YOU WILL GET FROM THIS PLAN!
TRY WORKING OUT 1 DAY ON AND ONE DAY OFF.....OR GO 2 DAYS ON AND ONE DAY OFF.....OR GO 3 DAYS ON AND 1 DAY OFF. THIS WILL ALLOW YOUR BODY AND MIND TO RESTAND AND WILL ACTUALLY GIVE YOU BETTER WORK OUT RESULTS.
REST IS ESSENTIAL.
IF YOU FEEL BURNY OUT AND YOUR STRESSFULL WORK WEEK IS GETTING TO YOU MAKE SURE TO REST WHEN NECCESARY AND SPACE OUT THE DAYS IN BETWEEN THIOSE WORK OUTS. ANY QUESTION? FEEL FREE TO EMAIL ME AT firstname.lastname@example.org or email@example.com I'm very passionate about health and wellness and would love to help you in any way that I can. Please read my blogs for inspiration good Luck!!
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