Are you done building your mass, and you want to be skinny in public? Want to
define those muscles? Well, I have a body pump exercise that helps you lose
weight, and tone those muscles.
The key to toning muscles is to do a little weight with a lot of reps. Most
female trainers tone their muscles so they don't get manly arms, etc. The key
to this body pump exercise is to put on almost no weight to a dumbbell (put on
maybe 5-10 lbs). Have a barbell with about 20-25 lbs. on it. Also, if you
have a fitness stool, use that and cables if you have them. Make sure you
stretch before you exercise, also.
The next step is music. Have you ever gone to a gym and could not get your
adrenaline flowing because the music sucked so bad? Well I have. You put
whatever up-beat music that gets you going on a cd player, and that will help
a lot. (Remember only up beat music- we're moving fast). Up beat music makes
your adrenaline rush wildly. You start sweating when you work out to it, and
you get your testosterone going. Try working out to slow classic music. Not
gonna happen. Make it up-beat music.
Now, to the toning process. Start the music and you begin by picking up the
dumbbells. The purpose of this pump is to superset the muscles by toning
them. I usually start with bicep curls. Lift to the beat of the music, and
jog with it to, while you do the exercises. Listen to the background beat,
and lift (1-2, 3-4) very fast. Once you are done with bicep curls, move on to
whatever upper body exercise you want. Don't stop and rest, go right on. Keep
going until you can't stop. Forget about the burn in your arms, keep going
until you can't do another set., then move on immediately. Do bench presses
on the stool, or if you don't have one, use your bench. Use the cables if you
want, to stretch your muscles.
Once your entire upper body is caved, take the barbell and do squats and
deadlifts till you can barely walk. then, go to your stairs and do calf
raises. after you are finished with your workout (including abs; you don't
need my explanation on how to do those), keep jogging! That will help your
muscles recuperate. The worst thing to do after you workout is stop and
rest. Take a jog around your block or a brisk walk, don't stop, you need to
get blood flowing through your muscles.
When you do a set of exercises, you feel the burning in your arms, or whatever
body part, correct? Ever wonder what that burning was? Well, I researched The
whole muscular system and I found out that when resistance is applied to a
muscle or group of muscles, the muscles burn of antacid in that area. So all
the burn really is is antacid burning in the area. So don't stop when you
feel the burn, stop when you can't do anymore sets.
As for this workout, it gives you the cardio that you need too. After it is
finished, before your jog, check your heart rate. It gets very high. Cardio
is almost as important as lifting when you want defined muscles. You have to
do cardio. If you want real separation in your legs, I suggest doing Long
distance running (miles), or sprints. For shoulders, I suggest hitting a
punching bag (believe me, it makes you sweat if you visualize hitting your
anger out). For the rest, I suggest using cross-trainers at the gym. Your
personal trainers will know what I mean. Remember, you can't spot-reduce
(make fat go away in one place, basically), but you can separate and define
your muscles through cardio.
Before you jog, take a few stretches first. Then, repeat your stretches after
the jog. Your muscles won't grow if you don't stretch them, so if they are
sore the next day, you want to stretch them as much as you can. Sometimes
when I am home, and I'm sore, I stretch the muscle that hurts every 20
minutes!
If by some odd chance, you strain a muscle because you did it wrong, my best
advice to you is to stretch, eat protein, Ice the muscle, and Eat Bananas!
Yes, Bananas are the key to recovery in a strained muscle. The high potassium
content inside a banana is very effective on strained muscles. I am a pitcher
in baseball, and I always strain my muscles when throwing (which is part of
pitching). I eat about 4 bananas The night I strain it, ice, and the next
day, I'm fine. All muscle strain is, is micro-bleeding in the muscle tissue.
If you ice it, the bleeding will stop. Potassium helps the soreness to go
away.
If you can do these pump sessions 2-3 times per week for about 45 minutes to
an hour, you'll get defined muscles before you know it. Also, this would be
the best time to start supplementing. I suggest taking glutamine, for
increasing your metabolism, creatine, for helping in short energy bursts, and
protein. Lay off the weight gainers, etc. If you want to relax your muscles,
I suggest taking, Ginkgo Biloba, Echinacea, or Kava-Kava. Although Ginkgo Biloba
is a memory product, it does have ingredients in it that relax you and make
you groggy.
Thanks, and Tone hard!
Ryan Mclane
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