These past few weeks, we’ve taken a look at some of the different fitness goals people have. Most commonly, they want to lose a little weight, or even a lot of weight. It’s also common for people to want to get toned up, and sometimes increase their size or strength. But sometimes, people tell me they’d like to get “ripped.”
While getting “ripped” means different things to different people, it’s usually associated with wanting to have good muscle tone everywhere, and such low body fat that all the abdominals and oblique muscles (sides) are showing. This type of physique is pretty unusual, especially in adults.
Being ripped is much more common in males, especially in the teenage years. This is partly due to metabolism and partly due to activity level. The more active they are, the leaner they are. Girls tend not to be quite as cut, even if they’re just as active. There are several reasons for this.
BUILDING SIZE AND STRENGTH — PART TWO
Posted: September 19, 2012
Last week I gave you the framework for how a weight lifting program can evolve as a person gets more experienced, and more serious. This week I’d like to give you some sample programs for a couple of those stops along the way.
Keep in mind that there are countless ways to lift weights, along with countless programs. These are a few programs that I use to help people get started and are by no means the only way to do things. As you learn more and more exercises, feel free to change things up often to keep your body guessing—and growing.
CIRCUIT TRAINING WITH MACHINES
BUILDING SIZE & STRENGTH (PART ONE)
Posted: September 13, 2012
Last week we talked about the main three fitness goals I’ve seen—toning up a bit, losing a little weight, or losing lots of weight—along with a basic game plan for each goal. But there are some other goals that people often have, including gaining size and strength; getting ripped; and training for specific events. This week I’d like to focus on Gaining Size and Strength.
This is a very common goal, particularly with men. Gaining size and strength is not all that difficult to do, especially for someone just starting out. At that point, most anything will work, and it really comes down to just adding more calories to your diet, and getting to the gym often, hitting the weights.
You need to make sure the calories are high quality, with lots of protein for building muscle and bone. That protein can come from low-fat dairy products, lean meats, nuts, peanut butter, and often, protein shakes.
Posted: September 05, 2012
Like we talked about last week, this is the season when we start to see things picking back up in the gym. Many are just getting back into things after a summer packed fill of other activities. But for some, it might be the first time in a long while. For a few, it might even be the first time!
Even though everyone’s situation is a little different, we all need a plan. So what’s your main workout goal? Here are some of the reasons people have for getting back in the gym, and a basic game plan.
If you just want to tone up a bit—this is probably the easiest thing to do. All you need to do is add some basic weight training workouts for 30 minutes, three days a week, on M-W-F. It could also be T-TH-SA. Just make sure you get a rest day between.
BACK TO SCHOOL
Posted: September 01, 2012
Every year at this time, we start seeing more people come back to the gym. We typically see a significant drop during the summers, and then things pick back up in the fall, as they are now.
Part of the summer drop is due to the increase in outdoor adult activities like baseball, softball, and running outside. Parents also don’t have as much free time, due to the kids being home from school—often with extra activities of their own.
Once summer ends, I can almost hear the giant sigh of relief as people start making their way back into the gym. Since the kids have to get used to a different routine all over again, it might be a good idea to look at some things to help you get your own routine going again in the gym. So let’s go back to fitness school.