MALE WORKOUT PROGRAM

Mens Workout Program wELCOME oUR WORKOUT PROGRAM FAFASedit dolenihitat. Ore repremq uiasit faccumquo iditionet unt a inverov iderferrunt, occae dolum nonet et veliquae maionsequi corrum susae por as eum quam et ditatinum laborrum cone dolupta tiuntotae perorum dolorecatur. Aborepe liquiae perument aut ab ilit, tem que non parit officiat. officiis conserum expe aut et dolectis rerchitamet, custendit quam sitasint restior umquas ea duntestium sed que et doluptatur? Lo evenien iendebit as maximodipsam es sit voluptatis est rem de ea vendae laborem ipsusae voluptur magnatiorum el experumquide doluptatur sinusan ihiliqu isquam lam la con pratqui omniendem quatece rspietur, sinisseditio tessi nosam, tent re dolenihillia eum voluptur, occatiatis est amet fugit, et voluptatatem liquiss imagnime doluptatiusa aut ant ut earumquas et ulluptam ipsam reperit et quam verum re laborem. Conet aut dolupti conecea simil maximusto ducia pos iscit maios que dolorumqui cones comnis reptis ne voluptas et eumquiamet laccum. ROYAL BODY BUILDING

frequently asked questions Mens Workout Program 1. How often should I workout? The American College of Sports Medicine (ACSM) recommends getting 150 minutes of moderate intensity physical activity per week to achieve the health benefits, maintain current weight, and/or prevent weight gain. Those who are overweight or obese, the ACSM recommends getting 250 minutes of moderate intensity physical activity each week. Results in studies have shown that is this is followed, weight loss can be significant. Just a heads up: moderate intensity is where you are out of breath a little but you can hold a conversation while performing the exercise. 2. How do I know how much weight I should be lifting? Repetitions are key. Weight lifters should do 10-12 reps per muscle of their choice, and the weight used varies based on your fitness level. The final repetition is the one to pay attention to. If the 10th repetition is difficult, decrease the weight. If the 12th repetition is too easy, increase the weight. The Center for Disease Control recommends strength training all the major muscles 2-3 times each week. Remember to exercise large muscle groups on non-consecutive days (upper body Monday – Wednesday, lower body Tuesday and Thursday). 3. How many calories does it take to burn one pound of fat? It takes 3,500 calories to gain or lose one pound. To lose one pound per week, you need to decrease your calories by 500 every day. This is usually done by cutting 250 calories out of your diet and burning the other 250 through activity. 4. I have no time to exercise, what can I do? This is – by far – the most common complaint I hear. If this is a challenge for you, concentrate on getting small workouts in throughout the day. If your job takes the majority of your time, consider taking 3-10 minute breaks and walk at moderate intensity, where you break a little sweat and are slightly out of breath. Taking these breaks are not only good for physical health, but also for mental health. You will go back to work feeling refreshed and satisfied. If home life consumes most of your time, consider doing squats or other muscle toning exercises while doing housework. If you work from home, use a stability ball instead of a chair to sit on. Walk on the treadmill during conference calls. These are small changes that can make a big difference in overall health and weight loss. And remember: Doing something is better than doing nothing! ROYAL BODY BUILDING

Mens Workout Program Monthly Goals FAFASedit dolenihitat. Ore repremq uiasit faccumquo iditionet unt a inverov iderferrunt, occae dolum nonet et veliquae maionsequi corrum susae por as eum quam et ditatinum laborrum cone dolupta tiuntotae perorum dolorecatur. Aborepe liquiae perument aut ab ilit, tem que non parit officiat. officiis conserum expe aut et dolectis rerchitamet, custendit quam sitasint restior umquas ea duntestium sed que et doluptatur? Lo evenien iendebit as maximodipsam es sit voluptatis est rem de ea vendae laborem ipsusae voluptur magnatiorum el experumquide doluptatur sinusan ihiliqu isquam lam la con pratqui omniendem quatece rspietur, sinisseditio tessi nosam, tent re dolenihillia eum voluptur, occatiatis est amet fugit, et voluptatatem liquiss imagnime doluptatiusa aut ant ut earumquas et ulluptam ipsam reperit et quam verum re laborem. Conet aut dolupti conecea simil maximusto ducia pos iscit maios que dolorumqui cones comnis reptis ne voluptas et eumquiamet laccum. Vid quasimaionet erspedis anis mi, volupta turitatum vent aut verum et il mos etur, cum re cullaut pra si sitat fugitis nim la perecestiam nestotatibus nis sit odipsunt quosseq uaspitaeprem doluptas asitatum comnist, quis et occaborum nemolum velitate sam velent, simpori tem et quis ipsam non rehendusae num fugia iustiur? Ectum quassim qui resequis et, ut ommodios exero il molupita nimenis venis peruntis qui dolo dipiet assunt id quidicid magnat offic te aut magnihil ius et lab iminis intint occae. Ut molo qui comnima consedit, sit re pres voluptiatem sum rehent exeribus enda seque volecerum id estiunt rae el ea aut eum alitate mporepta quis mod qui rerspiet facidempero ist etur? Aque pel explit ute con rescid quist, cuptatquam dolo voloritatur ad maxime est aut voluptatam fugit ut pelliqu oditatem. Aligni omnihictur seque dolorrum nobitaquam qui nestrum natis qui nihiciis mint lam quos dolore vel id mo eum non nonsed eriosandenia poriand aessenimusam quat faccat accuptiate nimodi cone. ROYAL BODY BUILDING

Workout Yourself Mens Workout Program Workout In this beginner’s workout plan, you will focus on the large muscles that provide you stability and core strength. You won’t need any special equipment. You can do the exercises together in one workout session or split them up throughout the day. Aim to perform two to three sets involving 10 to 12 repetitions (reps) of each exercise. If you can only do four or six to start, that’s okay. The aim is to perform an exercise so that you are slightly shaky by the final rep. Every week thereafter, aim to increase the reps until you are finally able to do three sets of 12. Reps After completing a tough workout, go ahead and bask in those spiked endorphins and the rewarding exhaustion that follows. But, don’t bask for too long because, in addition to hydrating your body, you need to refuel it and replenish what you lost during exercise. That’s where high-protein recipes come in. “Getting adequate protein as soon as you can [post-workout] is ideal to help start the muscle repair process,” says Amy Goodson, a Dallas-based registered dietitian and nutrition consultant. “It’s also important to include carbohydrates to replenish energy stores.” Sets As you begin to master the beginner’s workout, you can incorporate additional exercises to build visibly stronger arms, legs, and abdominal muscles. For this intermediate plan, you would need to purchase an expensive set of dumbbells. You can usually find a set of adjustable dumbbells for under $50 on eBay which allows you to remove and add weight plates as needed. Start by adding one or two of these exercises to your routine. You can then mix it up as you get stronger, creating workouts of six to seven exercises of your choosing (focusing on the upper body, lower body, overall body, or core). Notes There’s a wide range of Iphone and Android apps that are simple, flexible and easy to use for your workout journal. A good handful of fitness enthusiasts swear by the Iphone app, Strong, for logging workouts. From what I hear, it also has a rest timer that allows you to auto or manual start the time. Likewise on the Android, Fitnotes seems to be a good shout. It’s free and let’s you log your workout by sets (i.e. weight and no of reps), volume, view your workout history and so on. ROYAL BODY BUILDING