Is your work keeping you away from the gym? There are several ways you could balance your lifestyle with a correct amount of sport and the right sports nutrition. Here’s the plan for your day one. For all the exercises follow this rule: use weights in a way that you reach the highest effort between 8 and 10 repetitions. This means that, if you stop before 8, you should decrease weight. If you manage to do 11, you have to add more weights.
We start with a good core exercise called squat. Place the olympic bar over your shoulders and hold it with your hands. Move up and down with your legs, by pushing out with bum. Remember to keep knees behind toes. Do 3 sets of 8-10 repetitions each.
Second, let’s pump you up with the chest press! Lying on the flat bench, hold two dumb bells with your hands, your arms straight above chest. Keep dumb bells vertically aligned with your face. Slowly go down with your arms by turning them horizontally. Stop when your elbows are at 90 degrees. Go up again to the initial straight-arm position, by turning dumb bells to vertical alignment again. 3 sets of 8-10 repetitions.
Third, shoulder press. Place the bench at 75 degrees. Hold dumb bells with your hand horizontally aligned with your ears. Keep elbows at 90 degrees. Push up by turning dumb bells until they are vertically aligned above your head and arms are straight. Repeat 8-10 times divided into 3 sets.
Finally, assisted triceps dips. This is tough but very good! Use the assisting machine – the one that the more weight you add, the more it helps you with the exercise. Hold the side-bars with your hands and go up and down with your body. Stop when elbows are at 90 degrees. Repeat 8-10 times each of the 3 sets. Alternatively, you could work to failure. This means that you start with the most intense effort and then you eventually decrease throughout the 3 sets. Say, your highest peak is 8 repetitions, then you decrease to 6 and 4. Obviously, if you work to failure, you should start with less assisting weight – or if you’re really good, just with your body weight!
Conclude with a good amount of abdominal sit-ups. Do 20-25 repetitions of an exercise.
A very important thing: balance your diet with a good amount of proteins, carbohydrates, fibres and vitamins. There are plenty of good whey protein shakes, protein powders and body building supplements that could help you integrate the right amount of proteins necessary to build up your muscles.
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