Question: I recently read your workout for a "Ultimate Bikini Beach Body." How about one for the guys to get ready for the summer season?
Answer: All right guys, to get a killer beach body you will need a combination of training to condition and strip fat and one for growth. On top of most lists for eye-popping physical attraction is a six-pack of abdominals. You can't get those by doing endless sit-ups and leg lifts. Though those exercises are part of the overall training picture you need a three pronged attack consisting of cardio, controlled food and intense training.
Cardio is a 20 to 40 minute ordeal depending on the body parts you have trained and the cardio workout you are doing. It's not taking a stroll on the treadmill while you watch Sportscenter. I strongly suggest that you invest in an IPod or MP3 which will allow you to isolate yourself from the controlled confusion in the gym around you. Use songs that motivate you. 5 songs will get you almost to 20 minutes. 8 songs usually get you to about 30 minutes and 10 songs can carry you close to 40 minutes. Count the songs and cover the timer. For most people the timer is the enemy that counts the seconds you have to endure aerobics.
Begin cardio by walking a minute or two. Then for the next 15 to 20 minutes, walk at the maximum incline you can handle on the treadmill. Do not predetermine what your abilities are. You won't know your limits until you test them. Once your limits are established continue to challenge them by adding incline, time or pace. On your training days you only do 20 to 30 minutes cardio after your weight training is complete. On days you train legs, your time is only 20 minutes.
Your second cardio workout is interval training. The exercise:rest ratio is 1:4, meaning you rest four times as long as you exercise. Consider that your rest is active rest meaning that you're not sitting down between intervals. If your interval is 30 seconds you get to rest for two minutes. Here's what you do using the treadmill. Begin by walking at 3 to 3.5 MPH at a 5% incline for 2 minutes. Increase the speed to 7 to 8 MPH. After your machine reaches your chosen speed, maintain that speed for 30 seconds then drop back to 3 to 3.5 MPH. Notice the incline remained at 5%. Recover for 2 minutes, change the incline to 10% and repeat the running sequence. Continue to repeat the cycle until you have completed 20 to 30 minutes. If the weather is nice, find a track or a field and simply run sprints following the same training:recovery breakdown. Your challenge here is to lower your rest time until you can change the training:rest ratio to 1:2.
The third cardio workout requires a stepmill, stadium steps or a steep hill. My first preference is to use a hill. You simply run hill sprints, 50 of them. Your training stagger is 10:15:15:10. Do 10 uphill sprints, you get to walk downhill to your starting point after each sprint. After the 10, rest 2 minutes. Then you do 15, rest 2 minutes, another 15 rest 2 minutes, and then sprint the final 10. It takes about 25 to 35 minutes. You will need to adjust your cardio cycle to fit with your weight training. Cardio is a 5 to 6 days a week until you reach your goal.
Weight training is as intense as the cardio has to be simply because, "if you want a hard body, you have to train hard." This is a three day split routine which trains your entire body over a three day period. If you use a fourth weight training day, you simply rollover to Day 1.
Day 1 - Chest, Biceps, Medial Delts, Abs
Incline Sit-ups (with a twist at the top of each rep) - 3 sets of 20 reps alternated with
Hip Raises - 3 sets of 20 reps (do 5 twisting to the right, 5 to the left and repeat both sides)
Incline Bench Press - 1 x 10, 2 x 8 increasing weight each set, 1 x 6, 1 x 4-5/1 x 4/5 ( Drop set:use a weight heavy enough to get no more than 6 reps, decrease the weight by 25 - 30% and do another 4-6 reps)
You can alternate these with:
Incline DB Curls 3 x 8-10
Dips - NOT on an assist machine - 3 x 8-10( add weight with a dip belt or chains. Get your upper arm parallel to the floor to be deep enough to be effective)
Cable Barbell Curls - 3 x 8-10, 1 x 6/1 x 4-6
Cable Crossovers - 3 x 8-10 1 x 6/1 x 6
Hammer Curls - 3 x 8-10
Side Laterals - 1 x 15, 2 x 10 increasing weight/ alternating with
Seated DB Shoulder Press - 3 x 10
DB Upright Rows - 3 x 8-10 (DB's are close at bottom of lift and spread as they rise. They travel no higher than mid-chest level and are almost under your shoulders. These hit the medial head of the deltoids.)
Day 2 - Back, Rear Delts, Traps
Pullups - NOT on an assistance machine 3 x 5 - 10
Barbell Rows - 1 x 10, 3 x 8
Deadlifts - Every other back workout - 3-4 x 6-8
Wide Grip Pulldowns, Front - 1 x 10, 3 x 8-10
Dumbbell Pullovers - 3 x 10 alternating with
Pulldown Behind Neck - 3 x 8 (Do not over extend the pull. Do not lean forward excessively. Do pull and squeeze your upper back muscles without cheating. These are potentially dangerous for your shoulders, i.e. your rotator cuff. These are usually 30%lighter than the pulldown to the front. POOR FORM MAY RESULT IN INJURY.)
Low Pulley Rows - 3 x 10(increasing weight each set)
Bent-over Rear Laterals - 3 x 10 (Use moderate weight, Again, your form is more important than pounds)
DB Shrugs - 3 x 8 (pause at top for 1 count)
Day 3 Legs, (Quads, Hams, Calves), Triceps, Light Abs
Hanging Knee Raises - 3 x 15(Tri-set Sequence)
Lying Leg Curls - 3 x 8-10
Calf Raises - 3 x 15-20
Lunges - incline block or walking - 3 x 8-10 each leg
Squats - 1 x 15, 1 x 10, 2 x 8 (increase weight each set)
Leg Press - 2 x 15 increasing weight, 1 x 10, 1 x 10/1 x 10/1 x 10 (drop set)
Stiff Leg Deads - 2 x 8 alternating with( good form priority)
Leg Extensions - 2 x 10
Double Dumbbell Triceps Kickbacks - 3 x 10 same weight each set alternating with
Triceps Pressdowns - 3-4 x 10, increasing weight
Skullcrushers - 1 x 10, 2-3 x 8
Menu
Food planning is essential to your success. Cook in large quantities whenever you make the time. We do ours on Sunday. Place foods in bags and containers and refrigerate or freeze for use during the week. This plan is very clean eating.
Calories - 2388, Protein - 256g, 43%, Carbohydrates - 253g, 42%, Fats - 43g, 15%, Fiber - 48g
Meal 1 -
6 Egg whites w/ 1 egg yolk scrambled
1/2 grapefruit
1 slice whole wheat toast
Meal 2
1 cup dry measure Old fashioned oats
1.5 tablespoons Honey
Meal 3
8 ounces Skinless chicken breast
6 ounces sweet potato
2 cups broccoli
Meal 4
4 ounces top round or lean beef
6 ounces baked potato
Meal 5
8 ounces Tilapia
2 cups green beans
large tossed salad
1-2 tablespoons salad dressing, vinegar and oil or Italian
Meal 6
2 scoops protein You can take this at night before bed or after training or have and additional serving after training and at bedtime. Also, you need a multi-vitamin/mineral each day. Drink a gallon of water a day using the clock. 1 quart by 9 AM, 1 by noon, one by 3PM and 1 by 6 PM.
Use this as a guideline and substitute vegetables or other lean meat sources. The training routine will get stale after a couple of weeks, so substitutions will need to be made to continue making optimum changes to your physique.
If you would like an individual training routine and meal plan to meet your personal needs call 336-538-0012.
God Bless and keep training!
Daryl
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Posted by Daryl Laws on March 16, 2009 | Printer-Friendly
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