Four to Five Day Workouts

Ok, before we get to some more of the workouts here is some Breaking News!!!!.....we DO NOT DO cardio first as we begin with weights.
Many of the facilities will tell/train their members this way hoping that they get tired and leave, allowing the flow of people in and out the doors. Well we at the Keys Express are smarter than that and we shall see results by training the K-Man's way as we want to save our energy for the weight bearing activity ( and use up our sugars/ glucose) then you can always will yourself to do cardio and guess which secondary fuel is used during this phase? that's right .....fat!  The beauty of these routines is you can do it 4 or 5 straight days or take a break through out the week or maybe  take weekends off  ( your choice)  During the 7 day period of each training session it goes to the opposite of where you were exercising, so your healing in one area while training the other. These are some examples of exercises ( there will be lots to choose from in the videos) and again track what you do with a training log.  Keep that brain of yours guessing.

Four Day Routine (all are 4 sets for 8 reps, also extra set to warm up at first.....12-15reps of that body part)

Day One Chest& Calves

A) Flat bench press or dumbbell press
B) Incline barbell press or dumbbell press
C) Pec Deck or pushups
CALVES
A) Seated or standing calves raise

Day Two Legs ( 5 min warm up on bike) & Abs
A) Squat or Leg Press
B) Leg Extensions or Lunges
C) Hamstring Curls
ABS
A) Bicycle Ab Maneuver ( elbow to opposite knee)
B) Helicopters ( obliques)

Day Three Shoulders & Triceps

A) Barbell or Dumbbell Press
B) Front Raises
C) Bent over Laterals ( rear delts)
D) Front Laterals

TRICEPS
A) Bench or Parallel bar dips
B) Pushdowns
C) Kickbacks



Day Four Back, Biceps & Abs

A) Wide grip chinup or lat pulldown
B) Seated row ( middle back)
C) Medium grip pullup
D Hyperextensions (lower back
BICEPS & ABS
A) Barbell curl
B) Seated dumbbell curl
C) 21s
A) Ab Crunch on ball.

Now after the workout ( approx 40mins) do cardio (30 mins) but again the 10x10x10 rule remember....10 mins on 3 different machines and change the order for each training session.

Five Day Routine

Use the Video to fill in the spaces....for the big muscle groups ie chest, legs, back and shoulders do 4 different exercises @ 8reps per. For the small...ie arms, abs calves 3sets @ 8reps per. Don't forget the cardio AFTER the weights....10x10x10
Day 1. Chest & Abs
Day 2. Legs
Day 3. Back & Calves
Day 4. Shoulders & Abs
Day 5. Arms ( Biceps& Triceps)

Another change up is to do either Supersets or Dropsets ( I know, too much info!) stop complaining...when you are done you'll be training all of your friends.                                                                                           Supersets; basically working two bodyparts that are opposite, so for example do a bicep curl then go right to a tricep dip or do a back chin up then to a chest exercise ( This works great if pressed for time, also its all business and no socializing with this routine haha)
Dropsets;
like the name implies say we did an exercise of 50lbs for 4 reps, then lay the weight down and immediately pick up half the weight (25lbs) and double the reps (8 in this case)  This is a great routine if working out by yourself and will activate your slow and fast twitch fibers ( remember at the beginning of this class we talk about the myths of muscles)

Let the transformation begin!!

Terry

Workouts

We will begin with a series of workout plans to appease everyone. All include weight bearing exercises as its been proven to burn more calories than just diet, or cardio and diet. That's what we call "skinny fat" as you're not taking advantage of the magic of your muscle factory that needs up to 50 calories per lb to maintain itself 24/7.

So first up this is for those folks that have only 2-3 days per week to workout ( 48hrs between sessions to give time for repair through nutrition/rest). We will have 10 exercises that train every part of the body so you will work each muscle group ( whatever weight you can do 15-20 reps) in 60 second intervals per stop, then move on to the next station. I will set it up so you will be “opposite” of where you just were to allow a small recovery (e.g., legs, then on to the chest and then back, etc). Rest a couple of minutes and repeat the circuit twice.....and no sass from anyone as you will be happy that I insisted when everyone staring at you as your walking down the beach.

A) Squats for Legs
B) Chest Press
C) Bicep Curl
D) Ab Crunch
E) Walking Lunges for Legs
F) Back Seated Row
G) Shoulder Press
H) Chest Pec Deck
I) Tricep Pushdowns
J) Back Lat Pulldown

Exhausted?  If you are unable to do the minute per exercise, rest a few seconds....then move onto the next station and work up to the allotted time per bodypart and remember use proper form.

Ways to Waste a Workout

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For most getting to the gym involves juggling a work schedule, kids, spouses and many other issues.....you know it’s called life! So with that in mind lets try to get the most out of your precious time at your favorite facility with these tips:

A) Change up your routine- All exercises have an expiration date

The brain will adapt to what you are doing and then you will plateau and get no results, become frustrated then quit...not good for anybody. It could be as easy as changing the order of  your exercises, use more weight, increase your reps, do some drop sets/ super setting etc. ( more on these in the coming videos).

B) Use a training log.- Focus on lifting more total weight each work out, it’s the key to building muscle

Multiply the amount of weight that you lift  for each exercise by the total number of times you lift it
Increase that number every workout by either moving heavier weights or increasing your reps or maybe do more sets. For example....leg day you did 3 sets of 10 reps @ 150lbs= 4500lbs
Next leg day, maybe do 4 sets @11reps or 155lbs to get a greater total.......pretty simple math.

C) Train with a purpose- Know what you’re doing as the week comes

If only able to make it to the gym for 2 days adjust your training....upper body first visit and next training day lower half.  If 4 days then maybe chest/biceps, legs/abs, back/calves and shoulders/triceps. Also visualize the muscle working and squeeze it for maximum benefit,  finally you control the weight and  not the weight controlling you to get most mileage out of the exercise

D) Do compound movements

Chest press, squats, dead lifts, shoulder press etc. to force several muscle groups to work together and if time allows....finish up with some isolation exercises for that body part to rep out.

E) Make sure you have carbs/protein ratio of 3 to 1 after the workout

Examples are smoothies;  protein powder and frozen fruit within 20 mins after your training  then approximately 2hrs later 1 to 3 ratio carb/protein for the next meal of solid food. If not you just wasted your workout because remember all that you do at the gym is tear down your muscle, now the repair begins.


Terry

Gym Etiquette

Don't be a dumbbell and ruin everyone else's training day by you being a "jerk" at the gym

A) Don't hog a machine or bench and be there all day talking about the last night's game...."exercise" some common sense as maybe another member might only have an hour to workout.

B) Please wipe down your equipment after use....it is not very appealing to see someone else's sweat before using.

C) Don't drop the weights,  if you can't handle the poundage all you're doing is embarrassing yourself  plus bending the dumbbells for future use...... which makes it dangerous.

D) Grunting out loud, is it really necessary? ( I think of women's tennis when that's going on, I enjoy that game.....with the mute button on)

E) Profanity;  come on now  not everyone wants or should have to hear it.....if you want to act like a child, play outside.

F) Put weights away;  how is someone going to know if the bench is open or an area is free if unput dumbbells are sitting on the floor? And of course there is the safety factor.....if you can carry them there, surely you can put them back big boy.

G) Take your gym clothes home and wash them, leaving them in the locker and reusing is not pleasant for anybody to have to smell your BO.

So that is my vent for this month!! (lol)  If you are a regular/or new to a facility and want to gain respect of your fellow members.....lead by example.   I think I've spoken for hundreds of frustrated members

Usage of Steroids

Through the media this subject has become so mainstream that it is to the point of acceptance, case in point....I've spoken in many high schools about being a pro-natural athlete and the question that comes up that most from the students is that they believe to get to a certain level you need to “enhance”. Well I say NO, as i have proven over my career that it can be done naturally and safely. You just need to learn how the body works with training methods, nutrition and water intake. Don't we want to extend life not shorten it?   to be blunt.....using steroids can kill.  Think about it, how many Pro Athletes have died way too young from health complications which is strange given you would think at that level everything should be working top notch. Basically anything that goes into your body is filtered through the liver, so a lot of users end up on dialysis, or fries your immune system, dilates the blood vessels, etc. So if you're a concerned parent, relative or friend.... here are the signs of abuse.

A) The skin takes on a reddish glow, as steroids will cause water retention which raises blood pressure.

B) The upper back has acne.

C) The skull will increase in size when on HGH ( human growth hormone)

D) You'll see stretch marks as the muscle grows faster than the skin ( Which is your biggest organ)

E) The shoulders, chest, biceps and triceps grows faster than your lower body.

F) Abs will have less body fat even thou your adding muscle and size

G) Tendons and ligaments are weakened ( again the muscle is growing faster than the support structure)

H) Mood swings.....it will highlight whatever personality you are.

Supplements

Here is the skinny on supplements and remember bloggers its called a supplement not a replacement, so don't get lazy as nothing replaces eating right for YOUR own body type. Now like everything in life if any website promises all these remarkable results with their product....buyer beware!

A) Whey Powder;  ( by product of cheese production)  Look for the Isolate Whey as its been processed to remove the fat and lactose and usually is around 90% protein.  Concentrate Whey has higher levels of carbs and/or fillers and usually has only between 30-80% protein.  Needless to say,  you get what you pay for here Dietary sources...egg whites, chicken, fish, beef, dairy products etc.

B) Glutamine; one of the 20 amino acids and  it prevents muscle breakdown plus improves immune function. Its been proven to help repair cells and often given to burn, trauma and illness patients also used in the treatment of related side effects of cancer. For us and exercise there's no scientific evidence of muscle growth and unless your doing extreme fitness ( to help repair the tear down of the cells) it is an expensive supplement so use at your own discretion.  Dietary sources...chicken, beef, fish, eggs, dairy products, spinach, wheat,
cabbage, beets, and parsley.

C) Creatine;  it helps supply energy to the muscle and is naturally produced in the liver and kidneys. Supplementation will increase the fuel so the athlete can do more short bursts of exercise, so unless your doing a high intense training creatine is not needed  (foot note: creatine will not increase endurance) Dietary sources.....found in red meat, tuna, salmon, sushi and sashimi.

D) Vitamins/Minerals;  Most are obtained from our balanced diet particularly fruits and veggies (which also contain phytochemicals...cancer fighters). But if doing intense training or are unable to eat certain foods (remember eat for your body type). Take a basic, inexpensive multivitamin/ mineral as a safety valve.

E) Glucosamine;  Claims to protect cartilage against damage and to stimulate growth and cure arthritis. Tests shows it does stimulate cartilage cells and plays a role in repair but watch out as most suppliers are not regulated. Help yourself by exercising as there is a saying at the gym....use it or lose it!  Also supplementing some omega 3 oil ( fish oil) will help “Lube” the joints.

Anti Cancer Foods

Ok, a small recap..... remember we have to choose the foods that work for your body ( yes I'm saying not to follow the food guide) again four or five small meals spread 2 1/2 hrs apart and drink the recommended water intake. You now know how to determine calories and your daily intake and not to go below that level or your brain will ramp down the metabolism. Also at the beginning we talked about building up our defenses  for everyday cancer causing carcinogens.
With that in mind here is a list of some anti-cancer foods for everyone to improve those odds…

All Berries
Whole Wheat
Tomatoes
Red Cabbage
Beets
Broccoli
Cauliflower
Kale
Spinach

Garlic
Oranges
Yellow & Orange veggies
Red Grapes
Dark Cherries

For the female Bloggers, foods to help prevent Breast Cancer:

Cruciferous Foods- Broccoli, brussel sprouts, radish, cauliflower, cabbage, turnip, kale and turnip greens  (All of these contain indole#3...carbinol, which lowers estrogen levels)

Omega #3 oils-salmon, herring, mackerel, anchovies, sardines, tuna and walnuts.

Green Tea-Rich in EGCG ( powerful anti oxidant that stops the growth and kills cancer cells within, but without harming healthy tissue)

And last but not least..-Soy ( Remember, not too much as we discussed in the previous blog)

There you go bloggers, some powerful allies to have in your corner for a long and prosperous life