Submitted
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Diet
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Fat
Loss For Intermediates - Stepping up to the Next Level -
2
By Tom Venuto, GHF's Fat Loss Expert
MOVE UP TO A 2 DAY SPLIT ROUTINE:
A full body routine performed three days per week is probably
the best way for a beginner to start weight training. However,
this routine gets old fast. Within months or even weeks,
you will outgrow it and you'll need to add exercises.
The problem is, the more exercises you add, the longer
your workouts will become. If your workouts are too long,
you begin to reach a point of diminishing returns, and ultimately,
the excessive duration has a negative effect. The solution
is a split routine. A split routine means that instead of
doing all your exercises in one session, you "SPLIT"
your body in half and train one half on DAY ONE and the
second half on DAY TWO….
Adding more exercises allows you to:
1) Work each muscle more thoroughly and more deeply into
the fibers
2) Work the entire muscle group; for example, front deltoid,
side deltoid AND rear deltoid
3) Concentrate on each muscle more instead of spreading
your attention out
4) Apply more energy and effort to each body part instead
of holding back and conserving energy for the last few muscles
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Here's a sample 2 day split:
Day one: Chest, shoulders, triceps, Abdominals
Day two: Thighs, Back, Biceps, calves,
And here's how it would fit into the week if you're training
four days per week and hitting each muscle twice per week:
Mon: Chest, Shoulder, Triceps, Abs
Tues: Thighs, Back, Biceps, calves
Wed: Off (or just cardio)
Thu: Chest, Shoulder, Triceps, Abs
Fri: Thighs, Back, Biceps, calves
Sat: Off (or just cardio)
Sun: Off: Total rest day
Here's one important tip when you're designing your own
split routines: CHANGE YOUR EXERCISES FREQUENTLY! This will
help alleviate boredom and prevent your muscles from "adapting"
to the routine (Changing routines every 4 to 12 weeks is
called the "muscle confusion" principle.)
JOIN A HEALTH CLUB OR INVEST IN SOME NEW EQUIPMENT
FOR YOUR HOME GYM
Does your workout still consist of walking around the block,
and/or doing the Billy blanks Tae Bo video or the Richard
Simmons Sweating to the Oldies video in your living room
in front of the TV?
If so, then don't worry, I'm not going to make fun of
you - actually I want to congratulate you for doing more
than 95% of the lazy world population - you got started!
However, if you're reading this, you've expressed interest
in moving up to the next level, so it's time to put those
2nd grade workouts back on the shelf and move up to something
with a little more "punch" (pardon the pun).
First, I'm going to repeat my advice from part one of
this series: Join a health club! Since you'll be adding
new exercises, a good health club will put an almost infinite
number of exercise choices at your fingertips. Many people
are scared to join a gym "until they get in shape."
Now that's really putting the cart before the horse isn't
it? If you're in this category, let me put you at ease…
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BB4U Recommends: Tom Venuto's Burn the Fat Feed the Muscle |
To truly succeed at losing body fat and most important of all, keeping that fat off, you need a plan - a program to help you succeed. If you're looking for an effective fat loss program, look no further. With Tom's Burn the Fat Feed the Muscle program, and you could achieve the results you desire.
We at bodybuildingforyou.com highly recommend Tom Venuto's "Burn the Fat Feed the Muscle" program. Just take a look at Tom's photo to the right. Tom's straight |
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| forward approach to burning fat and building muscle will help you build muscle, lose fat, and keep the fat off. |
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You'd be amazed how supportive the environment is in a
good health club. I've been in the health club industry
for 14 years and I've never heard a member or employee of
any club I've worked in make fun of a beginner or someone
out of shape. (Personally, I NEVER make fun of the beginners
or intermediates. I like to make fun of the blunders made
by the "big-ego, know it all experts," but "gym
blunders" will have to be the subject of another article.)
I've seen people who were very overweight in our club
and the attitude of the staff and members is usually one
of "Good for you! Is there any way I can help?"
In fact, you're more likely to get a derogatory comment
from someone on the street than you are in a health club.
You owe it to yourself to put yourself in a positive, supportive,
caring environment and there's no better place than a health
club.
It also helps to realize that everyone has to start somewhere,
and everyone was "out of shape" when they started.
We're all in the same boat in the beginning and intermediate
learning stages. If you choose not to join a club, that's
fine too, but you'd be well advised to invest in a few additional
pieces of equipment beyond the bare basics.
Let's assume you own a bench and a set of dumbbells. The
next additions to your home gym should be a barbell set,
a set of squat racks and a cable-pulley apparatus with a
high and a low pulley. By owning these pieces equipment,
you've just opened up a whole new world of exercise options
for yourself such as:
Barbell squats, barbell lunges, barbell rows, barbell
bench press, barbell shoulder press, barbell curls, barbell
tricep extensions, wide grip lat pulldowns, close grip lat
pulldowns, low cable rows, triceps pushdowns and cable curls.
By the way, why so much talk about weights? Isn't fat
loss mostly nutrition and cardio? Yep, that's true. However,
I'm emphasizing weight training because it plays a bigger
role in fat loss than most people realize. If you're busy
aerobicizing and dieting without hitting the weights, you're
much more likely to lose muscle along with the fat. And
when the muscle goes, your metabolism begins to go down
the tubes too.
READ, STUDY AND LEARN:
I know you're just a budding "intermediate"
now, but would you like to know how to rapidly blast through
the intermediate stage, into the advanced stage and then
ultimately go even beyond the advanced stage and become
an expert? If so, here's how: Read one hour a day, five
days a week, about training, nutrition, and personal achievement.
In three years you will be an expert.
Suppose you only read 30 minutes a day, but you do it
every day as a discipline. That's one book per week, 52
books per year, 520 books in ten years. Think about the
level of knowledge you'll achieve. I personally read two
or three hours a day, I have 1700 books in my library and
several hundred audio and video programs. I'll miss an hour
of sleep before I'll miss an hour of reading. People always
ask me how I learned so much about bodybuilding and nutrition.
Now you know.
Here are some good places to start: Get a good book about
motivation and psychology. Here's one of the best: "Maximum
Achievement" By Brian Tracy. Also, get a good cassette
program about motivation so you can listen in your car and
while you do your cardio. What? You listen to music? Thought
so. Most beginners do. Highly effective people and achievers
always double up and do two things at once whenever possible.
Why not kill two birds with one stone? Learn while you get
lean! Here's a suggestion: pick up Jim Rohn's audio program
"The Art of Exceptional Living."
Get a good book about nutrition for fat loss. So far,
the best book I've ever read on nutrition for fat loss is
Chris Aceto's "Everything You Need to Know About Fat
Loss." (read the reviews on Amazon if you want verification
of the value of this book - all 5 stars). Finally, get a
good book about weight training. I recommend Ian King's
Get Buffed. Pick it up at: www.getbuffed.net or www.kingsportsinternational.com.
Tell Ian Tom Venuto sent you.
Next month, the conclusion to the Fat Loss From Beginner
to Advanced Success Series. I'm going to reveal a few of
my competition-level training and nutrition secrets that
I usually only share with my protégés so stay
tuned.
>>
Click here for Tom's Burn the Fat Feed the Muscle program
>> Click here for a free 2 week workout plan with 27 essential exercises for strength training e-book from Global Fitness
>>
Click here for the Global Health and Fitness Program
About the Author
Tom Venuto is a certified personal trainer, natural bodybuilder
and author of the #1 best selling diet e-book, "Burn
the Fat, Feed The Muscle. You can get info on Tom's e-book
at: www.burnthefat.com.
>>
Click here for the Global Health and Fitness Program
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