Need a personalized workout program? Try this Weightlifting and Bodybuilding Program

Need a personalized workout program? Try this Weightlifting and Bodybuilding Program

Workout routines are what exercises, how many sets, how many reps etc. that you do for each muscle. For example, 3 sets of the flat bench press, 3 sets on the incline bench press, and 2 sets of flat bench dumbell flyes is an example of one of the many chest weightlifting workout routines. A workout split is a term given to how you split up your workout. What days you do what muscle on. For example, doing biceps back and legs on Monday, and doing triceps shoulders and chest on Thursday is a workout split. Here i will give you some sample workout routines, the routine I use, and tell you how to make your own workout routine.

One rule when making weightlifting workout programs is to make sure to split it so that you aren’t overtraining. Doing chest on Monday, then triceps on Tuesday, then shoulders on Wednesday will overtrain your triceps. Why? Because just about every chest and shoulder exercise works the triceps secondary. And almost every back exercise works the biceps secondary. So, you would need to do 1 of 3 things when making your workout routines and splits:

1) Work chest, triceps and shoulders on the same day, and biceps and back on the same day so that it’s ok if the secondary muscles get worked that day, because you’re doing them anyway.
2) Separate those muscles that work a secondary muscle so that they are far enough apart not to overtrain you. For example, do Chest Monday, triceps on Wednesdays, and shoulders Friday… and biceps Monday with chest, and back Wednesday or Friday.
3) This is personally what I prefer, and do myself. Do chest and triceps Monday, and shoulders Thursday, and back and biceps together on Friday.

Sample Splits

Coming up with weightlifting workout routines and splits and programs isn’t really rocket science, once you understand the basics you can create your own. But, here are a few sample split routines and programs off the top of my head I have either used at one time, or are commonly used by other people

Monday – Chest/Triceps
Tuesday – off
Wednesday – Biceps/Back
Thursday – off
Friday – Shoulders/Legs
Saturday – off
Sunday – off

Monday – Chest/Biceps
Tuesday – off
Wednesday – Shoulders/Legs
Thursday – off
Friday – Back/Triceps
Saturday – off
Sunday – off

Monday – Chest/Back
Tuesday – Shoulders
Wednesday – off
Thursday – Biceps/Triceps
Friday – Legs
Saturday – off
Sunday – off

You might want to tweak it to your preference. This is just a template for you to work on. Try it and see the results! Just remember to be consistent.

Body Evolution Boot Camp aims to encourage you to make a lifestyle change through eating healthily and getting you in the best shape of your lives. Visit us at Body Evolution Boot Camp now and get started on a path to a better you!

The Latest Super Food in Town: The Acai Berry

The Acai berry diet has been stirring up a storm in the world of dieting. What is the Acai berry, why is it effective?

With the soaring popularity of this new diet, I decided to cover this topic to give you a brief idea what’s it all about.

BACKGROUND

Just the mention of a product coming from the Amazon has the overtones of possessing mysterious health benefits. Acai (pronounced ah-sigh-ee) is the high-energy berry of a special Amazon palm tree. Its nutritional benefits are so powerful, Dr. Nicholas Perricone lists it as one of his top 10 Super Foods at Oprah’s Web site

Studies have shown that the Acai berry is one of the more nutritious and powerful foods on the planet. Harvested in the rainforests of Brazil, Acai tastes like a mix of berries and chocolate. Hidden within its purple pigment is what makes it the perfect energy fruit. Acai is packed full of antioxidants, amino acids and essential fatty acids. You probably won’t find it in your local supermarket, but you may have better luck at health food stores, or from the many products springing up online.

The benefits of Acai are purported to be good for detoxing and maintaining optimal health for balancing your pH level. Proper pH balance is vital to our immune health and for disease prevention and correction. Other benefits you’ll enjoy:

• Acai has a high concentration of antioxidants that combat premature aging. It has 10 times the antioxidants that red grapes have, and as much as 30 times the anthocyanins of red wine. Anthocyanins may have antioxidant effects, possibly fighting cancer, diabetes, and bacterial infections, to name a few.
• Healthy monounsaturated fats, dietary fiber and phytosterols together help promote cardiovascular and digestive health.
• An amino acid complex in conjunction with valuable trace minerals, help with muscular health.

PRO

• Research concludes that there appear to be significant benefits to Acai
• On Dr. Perricone’s list of Super Foods
• Natural ingredients have disease-fighting qualities
• Increases energy
• Offers antioxidants and amino acids
• Good source of fiber
• Organic products available
• Many juices and other products available in major grocers

CON

• Like other exotic products, Acai can be pricey
• Many imposters

INGREDIENTS

Each Acai product will vary in its ingredients. Be sure to look for Acai products that are all-natural, and do not include a long list of other ingredients. Acai in its purest form is most effective.

Acai comes in many forms, including the whole berry, juices, powders, capsules and pills, food items and more.

EXERCISE

Like any weight loss product, you should commit to a consistent exercise regimen. Be sure to look for Acai products that support a balanced and active lifestyle.

EXPENSE

Depending on the actual Acai product you buy, the price will vary.

CONCLUSION

Exotic health foods, like the Acai berry, can provide untapped health benefits, if you can afford it. For whatever reason, these organic products are often on the steep side. But what else is more important than your health? If you can find room in your budget, a product like Acai is worth exploring.

Although the Acai berry has its benefits, I want to emphasis that one should always practice a balanced lifestyle which consists of a consistent exercise regimen and healthy eating habits.

Body Evolution Boot Camp aims to encourage you to make a lifestyle change through eating healthily and getting you in the best shape of your lives. Visit us at Body Evolution Boot Camp now and get started on a path to a better you!