chest workout n my plan, advice also needed: Old Forum Topic
Original Poster: setsu nin to
Forum: Bodyweight Exercises
Posted On: 15-03-2004, 01:16
Orginal Post: setsu nin to: chest workout n my plan, advice also needed.
ATTILA
hi all,
just wanted to know if anyone had a chest workout plan i could do, like a week by week program. this site is really helpin me alot and wanna thank everyone that has given me advice, thanks and hope everyone has a great workout.
this is my week plan of trainin, what do u think??
my main aim of the workout is to tone my front and build better chest and arms. if anyone can suggest a better routine i would be very very happy.
i cant do no-workouts on friday,saturday or sunday cos i spend time with other important stuff in life such as family,girlfriend,my dog and my
freiends but i can do something in the eveings but i will have no equipment.
monday- 30min- cardio+ stomach exercises then 1hour sauna + swimm.
tuesday- 20min cardio- 1 hour biceps + triceps+deltoids
wednessday- stomach exercises, 30 min boxing bag work
thurdays-chest workout+ stoumach exercises
friday- rest
sat-rest
sun-rest
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asag2
Attila
That schedule seems ok for a beginner but if you are serious about lifting and geting into shape i would suggest some refinements. The first thing you got to realize is that your body is a machine, every part of it works together to aid the other. It is good that you want to focus on your chest and arms, but that is not a reason to neglect other areas like back and legs, all of which are extremely important to your training (especially in MA). I only work out (weight and cardio training) about 3 or 4 times a week depending on how busy i am. I spend one day on chest and triceps, another on back and shoulders, and the next day on legs and biceps. I repeat this cycle every week and usually incorporate some running s\at the end of my workout.
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ATTILA
asag2
i toteley understand u my friend.
i wanna focus on losin the fat on my front first, also get my arms more cut out, then once my body gettin larger then il focus on my back, lower back also legs.
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asag2
if u want to do some good chest exercises to lose fat than i suggest not only doin bench press, but a combination of dumbell exercises like chest press and butterflies. eventhough they have machines for this stuff i think you get a better workout with the dumbbells. Also, do a few sets of pushups. Try to do as many as u can.
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ATTILA
yeh i do 30 push ups every nite.
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*Gong*Sao*
The only true way to lose fat is cardio. You can exercise a muscle group to make it bigger, but "spot reduction" - i.e. the idea that doing sit ups will make your stomach more cut - is a myth. If you want to get that cut look you have to lose fat, and that comes with the running, bag work and swimming you're doing. I do agree, however, that you should exercise your legs and back also; those groups are vital to most sports and activities, and MA are no exception.
Also, if your main goal is to lose fat, you might want to refine your diet to encourage a higher metabolism. I'm not very knowledgeable in this area, but I know that eating several smaller meals and having a good balance of simple (sugars, esp. fruit) and complex (grains, esp. pasta and bread) carbohydrates will make your metabolism work harder than eating junk with a lot of processed sugar.
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ATTILA
thanks everyone for the advice,
startin my new workout program this monday, lookin forward to it
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SLAP
Or you could throw on a sauna suit and a few pairs of sweat clothes and run for a half an hour and keep that fat off it will take from the stomach and @$$ first.
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Taoist
is really hard to tone and build at the same time , because when you are trying to get bigger you have to also accept some fat increase .
the best way to lose fat is with diet and cardio , but then you wont gain much muscle . you have to basically choose one or the other , i would suggest building up to the size you want to be then switch over to cutting up.
as far as cutting up in areas such as chest an arms , variation is the key you should hit them from every angle , include three to four execises per bodypart with higher reps for cutting up
for bulking up one or two exercises should work , train each body part once a week
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thebgbb
quote:
Originally posted by *Gong*Sao*
The only true way to lose fat is cardio. You can exercise a muscle group to make it bigger, but "spot reduction" - i.e. the idea that doing sit ups will make your stomach more cut - is a myth.
I disagree, but only partially. I agree that you can't spot burn fat (your analogy about situps is absolutely correct). However, muscle addition contributes significantly to fat loss because it increases your at-rest metabolism. A 5 percent increase in true muscle mass will give you a 5% increase in your overall metabolism, which will cause you to burn more calories during the day, which will contribute to fat loss.
If you want to lose fat, you should lift and do cardio. The cardio is the real calorie burner, but the addition of muscle will cause your body's engine to run at a higher RPM when it's idling.
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