Fitness Freak in Workout Regime tips and advise for you

Fitness Freak, In approximately 3 months, 2019 will be over and all your Social media handles will be flooded with ‘New Year, New ME’ posts. The most common New Year’s resolution is to start working out. While some prevail at this, many fail. It’s hard for people to maintain a job, social life, and workout. So, here is an article for you to help you get started.

This program is good for people who are just starting to gym and also for people who have been doing it for some time. There will be strength training 3 days a week. You can also throw in a little cardio once or twice a week.

The workout program for Fitness Freak

DAY 1 -Pull workout: – This day will mainly focus on your Back and Biceps.

Exercise:

1. Weighted Chinups: 3 sets x 5, 6, 8 reps
2. Deadlifts: 3 sets x 6, 8, 10 reps
3. Cable Rows: 3 sets x 10, 8, 6 reps
4. Bent-Over Flyes: 3 sets x 10, 8, 6 reps
5. Incline Dumbbell Curls: 3 sets x 6, 8, 10 reps
6. Cable Rope Curls: 3 sets x 10, 8, 6 reps

Core Workout

1. Lying Leg Raises: 3 sets x 10-20 reps (rest one minute between sets)
2. Planks: 2 sets x 30-90 seconds (rest one minute between sets)
3. Hip Bridge Hold: 1 set x 60 seconds

Also Read: Keto Diet or Ketogenic diet is the new emerging trend in Weight loss

Day 2 – Push workout: – The second workout of the week will be done after taking a rest day in between. This day will focus on all the Push movements i.e. Chest, Shoulder, and triceps.

Exercise

1. Incline Barbell Bench Press: 3 sets x 5, 6, 8 reps
2. Shoulder Press: 3 sets x 6, 8, 10 reps
3. Flat Bench Press: 3 sets x 6, 8, 10 reps
4. Cable Rope Triceps Pushdowns: 3 sets x 12, 10, 8 reps
5. Lateral Raises: 3 sets x 12, 10, 8 reps
6. Close-Grip Bench Press: 3 sets x 6, 8, 10 reps
7. Machine Flyes: 3 sets x 12, 10, 8 reps
8. Dips: 25-50 reps

It takes 21 days to create a habit but it takes 90 days to create a lifestyle

Day 3 – Lower body: – Probably the most hated day of the week in the gym for the majority of people. For a well-developed body, it is important to have a good lower body. Skipping this day is a huge mistake. This day will focus on the complete lower body.

Exercise: Fitness Freak

1. Squats: 3 sets x 6, 8, 10 reps
2. Dumbbell Forward Lunges: 3 sets x 6, 8, 10 reps
3. Standing Calf Raises: 4 sets x 12, 10, 8, 6 reps
4. Hamstring curls: 3 sets x 12, 10, 8 reps
5. Leg extension: 3 sets x 12, 10, 8 reps
6. Sitting Calf Raises: 4 sets x 12, 10, 8, 6 reps

Core Workout: Fitness Freak

1. Hanging Knee Raises: 3 sets x 6-12 reps (rest one minute between sets)
2. Side Planks: 2 sets x 20-40 seconds per side (rest one minute between sets)
3. Crunches: 50 reps

Notes: Fitness Freak

• Perform proper stretching before starting a workout.
• Perform two warm-up sets for the first upper body and lower body exercise of each workout.
• Don’t forget to perform cool-down exercises at the end of your workout.

Now that your workout is set, the other important thing is Nutrition. Nutrition is as important as showing up to the gym every day.

Abs are made in the kitchen for Fitness Freak

The first thing you need to do is calculate the calories you need to consume per day. That can be done through Caloric Calculators available online. Just need to make sure 30% of total calories come from protein sources. Fat should be 25-30% of total caloric intake. While carbohydrates will make up the majority of the diet. 40-45% calories need to come from carbohydrates.

People have this misconception that their diet must consist of a lot of protein once they start working out. A balanced diet with proper macro and micronutrients is required. Carbs are not your enemy. Fats are not your enemy.

To make something a ‘Lifestyle’, it needs to be sustainable. Smart nutrition is the key to get the Body you dream of. Make a routine that you can enjoy. Workout, Eat right & stay Fit.