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Monthly Archives: March 2017

Info Gym Workout Routines

Chest and Triceps

This routine is something like a total body workout routine where you work two body parts a day. This allows you to have more rest periods.

•Warm up for 15 minutes

•Bench Press (Flat) – 3 x 10-12 reps

•Bench Dips – 3 x 12 reps

•Incline Bench Press – 3 x 10 reps

•Lying Dumbell Extensions – 3 x 10 reps

•Decline Bench Press – 3 x 10 reps

•Two-arm Lying Dumbell extensions – 3 x 10 reps

Routine for Chest Workout Day

This sort of routine is called a split routine; where you work a particular part of your body on different days of the week. For example, work your chest on Mondays and legs on Saturdays, etc.

•Warm up for about 15-20 minutes either on a treadmill, an elliptical cross trainer, or a rowing machine. This helps gets your muscles heated up for better growth

•Start off by doing Bench Presses. Aim to finish 3 sets of 8-12 reps and rest for at least 1-2 minutes after each set

•Next move on to doing Incline Bench Presses. Aim to complete 3 sets of 8-10 reps and rest at least 1-2 minutes after each set

•Now you are going to do Decline Bench Presses. Aim for the same completion as Incline Bench Presses with the same amount of resting time between sets

•For the last bit of the routine you are going to do the same thing for all sets but this time instead of using barbells you will be using dumbells. So you’re going to end it with 1 set of 8-12 reps each of Dumbell Bench Presses, Incline Dumbell Presses, and Decline Dumbell Presses

Gym Workouts For Women

The first week is for beginners. You will lay the foundation. You will be introduced to tiny adjustments in your routine. You will also be motivated to keep going to the gym and eating healthy.

In the second and third week you will be introduced to some traditional cardio workout. The gym cardio workout plan increases your aerobic system to burn fat. You will build up a strong muscular base through weight lifting workouts that focus on correcting muscular imbalances. By the end of the second phase, you will increase strength, energy and fat loss.

The fourth and fifth week focuses on lean muscle activation. You activate the central nervous system to create a systemic process of packing on lean muscle mass while maximizing fat loss. fat loss occurs through the combination of sprint-based and body builder workouts. Your muscles will begin to take shape.

The sixth and seventh week is the final phase. Your mind and body has progressed to handle athletic based workouts. You will focus on curving out the lean muscle and putting fat burning in hyper drive. You will notice a dramatic loss in body fat.

Why should you try the program?

  • They are perfect for a busy schedule since they only take half an hour to do.
  • They have a proven record to build lean muscle and shred fat
  • This cardio training is fun
  • You do specific core exercises to strengthen ab muscles
  • You will become a better athlete

The meal plan will:

  • Give you advice on foods that are proven to build the best muscle, burn the most fat and keep you healthy
  • You save money on food

MP45 gym workouts for women to lose weight

Kelly S. has incorporated the plan in her life. After being labeled obese and getting pressured to undergo weight loss surgery, she finally lost weight through the program. She lost weight naturally and safely. Samantha describes the fitness program as the best workout in the gym. She felt intimidated working out in the fitness classes and felt she needed to compete against herself and not others. MP45 gave her confidence and energy until she finished the program.

Some Ways Gain Muscle Mass

Eating some meat regularly can help with muscle building. Try to eat about 1 gram of protein-rich meat for every pound on your body.

You must consume a sufficient amount of protein when building muscle. Protein is the primary building block that muscles are made of.

Carbs are necessary for building muscle.When you work out heavily, you must take in two to three grams of carbohydrates per pound of weight.

Eat well enough on days that you workout your muscles. Consume many calories the hour before you are going to exercise. This is not a license to overeat on the days that you workout, but you should eat more than you do on days that you aren’t in the gym.

Use as many sets and repetitions as possible when training.This can help to increase the flow of lactic acids, which can help you build muscle. Doing this consistently while you train will optimize the amount of muscle building.

Do not extend your workouts to more than an hour. Once a workout goes beyond the hour mark, the body starts making more cortisol, which is the human stress hormone. Cortisol may block testosterone and thwart your efforts to build muscle. Making sure workouts are less than an hour is the best results.

Eat tons of protein to grow muscle. Protein is essential for building muscle, and if you don’t get enough of it, you won’t see the same results in your muscles. You might even require a daily gram of protein per day depending on your weight.

Building muscle does not always have to mean that you will appear ripped. There are various muscle routines that should be considered.

Add some plyometric exercises to your routine. This is a good way to work on your fast-twitch muscle fibers and develop your mass quicker. Plyometrics are considered ballistic moves in that acceleration is required. For example, when performing plyometric push-ups, you would allow your hands to leave the floor, propelling your body upward.

Using Fitness Ball

The fitness ball, also called a Swiss ball, stability ball, Resist-a-ball, body ball or balanced ball, is a bloated rubber ball. It’s strong enough for a person to lie, sit, and carry out push-ups.

The reason why you should use

Taking exercise with it will make your muscles move more effectively than executing similar exercises on a gym mat, for instance. You might move and stretch your lower and upper body on it. The tilt of the ball helps us work in a larger range of movement. In case that you angle the ball, you might get a deeper stretch than lying on the mat.

Where can I buy the fitness ball?

It’s very simple. You are able to purchase it at any retail outlet or sporting goods stores. Conveniently, you might order it online at some websites such as or The average cost will be from $20 – $45, based on the brand and size that you select.

Fitness ball sizes

There are different sizes, so you need to choose carefully before buying one. Keep in mind that when sitting on ti, you can place your feet on the ground. At the same time, your hips need to be at knee level, thighs parallel to the ground. See some information here to check a suitable one

  • If you’re lower than 5’2″ tall, you should try a 45cm one.
  • If you’re from 5’2” to 5’7” tall, a 55cm one will be suitable.
  • If you’re from 5’8” to 6′ tall, you should choose a 65cm one
  • If you’re higher than 6′, go with a 75cm one.

The simplest way to blow up the ball at home

When purchasing the fitness ball, you will receive a complete collection, including plastic tube, plug and hand pump. Interpose the tube into the air opening and blow the ball until it’s solid but not compress when you press your finger into it. Then interpose the plug.