A lot of people want to have higher endurance and speed as well as strength, but do not know how to do it. Here are a couple of things to try in a workout to help get in shape and get stronger.
Keep record of your weight the first day and entire first week of your exercise schedule. If you decide to lift weights to gain strength, you should not lift more than one quarter of your current weight for the entire first week. This will help to build endurance for future weeks of training. This should be completed for your first 2 weeks every other day or a total of 7 days of exercise with a day off in between so muscles can rebuild.
Choose the right workout for your body. If you are overweight and are looking to gain strength, it is best to deal with your weight prior to looking for strength. Begin with endurance exercises and cardiovascular workouts to help strengthen the heart and all muscles before zeroing in on one muscle group such as the biceps or quadriceps.
To get strong fast, it will take about a month, which is a much shorter time frame than many other people give themselves to complete this type of workout. Start with endurance so that you can work out longer, and then move to muscle building exercises.
Muscle building exercises consist of adding more weight to your workouts so that the muscles are broken down and then built back up. For biceps or triceps this could mean doing more repetitions of arm exercises such as chin ups or push ups. For leg muscles, more lunges and ankle weights can be used with higher repetitions and more sets.
Once you have done this for a week, raise the weight limit you are lifting and begin again. Doing this over a 4 week period will help you to have a stronger heart, longer endurance and an overall stronger muscle group. It is best to work at one muscle group at a time in order to give the proper attention needed with a short term workout.
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