Men who want to achieve fitness and strength have the advantage over women in that their bodyfat is lower and they are genetically stronger. Also, men have the advantage due to their testosterone/estrogen ratio. Testosterone and DHEA control much of metabolism for muscle building and lean tissue. In writing this particular blog, I am focusing on the nieve male who wants to start a fitness and strength program for improved health. The metabolic advantages in making this lifestyle change are lowered blood pressure, lowered resting heart rate, an increase in HDL, a decrease in triglycerides and LDL, along with lowered bodyfat, increased energy, and libido.Insulin levels will also drop as well. Overall, a fitness and strength program will decrease the risk of chronic diseases from aging and it preserves skin elasticity and tone with muscle tightening to a more youthful state.
Cardio should be kept at 20-30 minutes 3 times a week treadmill, bike, or stair mill. Weight to be determined in the first week on all exercises. It is a moderate weight to start for10 reps, each time more weight is added by 5 or 10 pound plates till set is completed. Example bench 65 pounds x10, 70 pounds x10, 75 pounds x 10, 80 pounds x10. If you cannot complete the 10 then weight is too heavy. This is the beginning of conditioning and strength.
Day one: Chest & Triceps. Flat bench 4 sets x 10 reps, Incline bench 4 sets x 10 reps, dumbbell flys 4 sets x 10 reps. Triceps: Curl bar weighted skullcrushers 4 sets x 10, tricep cable pushdown 4 sets x 10. Finish with dips at dip bars till failure. Dip bars get the chest and triceps. It is a good burnout.
Day two: Legs and calves. Smith machine squats deep like you are going to sit on a water bottle underneath you. 4 sets of 10 escalating weight, (the weight is a little lighter due to the deep squat), Leg press 4 sets x 10. Leg extension 4 sets x 10, Leg curls, 4 sets x10, calves seated or standing 4 sets x 10.
2 days off.
Day 5 Back and biceps. Seated bar pulldown to chin 4 x10, T-bar 4 sets x 10, one arm dumbbell rows 4 sets x 10. Seated cable rows 4 x 10. Hyperextension bar with a 25# plate squeeze tight your glutes at top each rep. 4 sets x 10. Biceps: Standing barbell curl 4 sets x 10, seated preacher curls 4 sets x 10 squeeze tight at the top. Dumbbell curls 4x10. Hammer curls with rope or dumbbells 4x10.
Day 6 Shoulders: I left this alone because shoulders are the most easily injured and the most noticed on someone by their depth. Seated military press with barbell 4 sets x 10, upright rows smith machine or curl bar 4 sets x10. Arnolds seated dumbbells 4 sets x 10. Side laterals w/ dumbbells or cables 4 sets x 10, Rear delts seated or standing bent over dumbbells 4 x10. Lastly shrugs with barbell weighted 4 sets x10.
This regimen is followed for the first month. If after day 6, there is too much fatigue then take two days off before starting the regimen. Most importantly listen to your body and do what it is telling you to do. At this stage it is new and you will be sore so anti-inflammatories will be needed. Fatigue is resolved with rest and you can eliminate one day of cardio because this routine will build muscle and promote leanness through the male metabolism.
You will be hungry so expect this. DO NOT limit your calories eat every 2 1/2 to 3 hours clean food eliminate processed foods, sugars, sodas, sweets. Bake or broil meats, steam vegetables. Make Mrs. Dash your friend, eliminate salt and alcohol. You may buy protein bars for a busy schedule but no more than 2 per day because you have to eat your protein through meat and eggs to gain the rewards. Lastly one gallon of water per day--you may use Crystal Lite. This is a leaning approach to muscle building. Then one day a week one big cheat meal that gives strength and hurts nothing because your body is used to burning on clean food.
