Future your Looks

Exercise is the best medicine for depression, moodiness and irritability. It disperses adrenaline and oxygenates the blood, increasing energy levels.

By: Kris Gethin

12 Weeks To Your Future PhysiqueChapter 8 - Exercise

 Table Of Contents:

Chapter 1 - Introduction Chapter 2 - The Mindset Chapter 3 - Before & After Pictures Chapter 4 - How To Begin Chapter 5 - Motivation Chapter 6 - Setting Goals Chapter 7 - Nutrition Chapter 8 - Exercise Chapter 9 - Maintenance Chapter 10 - Frequently Asked Questions

Why Exercise?

You Will Feel On Top Of The World And Sleep Like A Baby! 

Exercise is the best medicine for depression, moodiness and irritability. It disperses adrenaline and oxygenates the blood, increasing energy levels. People who exercise also fall asleep easier and wake up fewer times during the night.

You Will Avoid Illness! 

Even moderate exercise has a highly positive effect on general health and wellbeing. Also, weight bearing activities such as walking, running and aerobics help protect against the effect of osteoporosis.

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[ Click here to learn more. ] Immune System Support! The immune system needs to be taken care of during high intensity training. Here I will talk about what types of supplements are associated with this maintenance.	Author: Jayson Kroner

You Will Feel Better About Your Body! 

Working out improves muscle tone and controls weight, which can lead to a more positive body image.

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I Feel Much Better When I Eat
A Balanced Diet And Workout Regularly.

You Will Keep Your Heart Healthy! 

The fact is the risk of heart disease is much higher for inactive people compared to those who exercise. It also has a positive effect on cholesterollevels and blood pressure.

You Will Experience Less Stress And Think Clearer! 

Exercise releases mood-enhancing chemicals and improves the flow of blood through the body, reducing stress. A healthy body means a healthy mind, its exercise that helps you think straight.

Cardiovascular Exercise

Participate In A Cardio Program You Enjoy 

When commencing cardiovascular exercise such as walking, cycling,rollerblading or using exercise equipment such as rowers, steppers, elliptical trainers etc, it is important to participate in something that you enjoy, or at the very least don't mind. If you like the outdoors, go for a scenic walk or cycle ride. If you like company, how about a game of racket ball?
Many fitness centers have T.V. monitors on their cardiovascular equipment to make the choice even easier. Finding the right formula to a successfultransformation entails one that isn't surrounded with excuses. A hateful cardio program is a perfect excuse not to conduct it.

Making Cardio Fun:
• The End Of Painfully Boring Cardio Workouts. - By Mike Mahler
• 10 Tips On Making Cardio Fun! - By Christina Lindley
• Prescription For Cardio Haters. - By Christopher Mohr
• Other Making Cardio Fun Articles...

Cardio Intensity 

Cardiovascular exercise should be conducted at such a rate that the builds up a sweat but doesn't get out of breath. Train at an intensity that you would be able to talk to somebody without to much trouble. This is called "aerobic" exercise and is mainly burning body fat. When performing aerobic exercise, the bloodstream carries a high volume of oxygen to help transport fat through the body.

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Train At An Intensity That You
Would Be Able To Talk To Somebody.

When training at a more intense level such as running and or high intensity weight training, this is what is called "anaerobic" exercise meaning that oxygen is not being utilized through the bloodstream, therefore not the most ideal scenario for fat burning. This is because the oxygen that is being absorbed is being used by involuntary muscles such as heart and lungs. The duration of your cardiovascular exercise should not exceed 20 minutes at the beginning of your program.

Cardio Timing 

The most beneficial time I believe for cardio is in the morning after breakfast, and this is for several reasons. One, it gets it out of the way, so if something was to arise throughout the course of the day; cardio has already been completed so there is one less excuse to pick on. Set your alarm clock 30 minutes earlier than normal, don't hit that snooze button, and just get straight up (have your clothes set out to jump into, eat and walk). It also gets your blood flowing for the day and you'll feel so much better for it.

FORUM THREAD

What Time Of Day To Do Cardio?  My question is, does it make a difference what part of the day I do my cardio? I usually hit the bag mid-day, 4:00, and do the jogging and walking between 9 and 10. I've sen a lot of people that do it in the mornings, so I was wondering if there was a reason? - MichaelKB. [ Click here to learn more. ]

Two, is actually the main reason why you should perform cardio exercise first thing in the morning - because food acts like a thermogenic and in turn will raise your bodies core temperature. The earlier you eat upon rising the faster your metabolism will speed up to digest breakfast, thus kick starting your bodies fat burning properties for the entire day. The first cardiovascular session of the day will be more efficient and productive because the bodies fat assimilating properties work much faster when it is under the influence of a thermogenic.

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You'll Feel So
Much Better For It.

The mainstay advice in many diets has been to advise dieters to perform exercise on an empty stomach. What many of these experts failed to point out was that the body is hugely catabolic after an eight hour fast and its metabolism is at its slowest point further prevent muscle loss.

Resistance Exercise

Weight training is one of the key elements to the success of your transformation. You will certainly burn off a lot of calories by following this program but you will also build a firmly toned physique that will continue to burn calories 24/7.

The muscle density created on this weight training program will also minimize any weight gain side effect once you have completed the challenge.

The muscle which will sculpted within the weights room over the next 12 weeks will require a lot more calories to maintain, so you can have your self indulgences here and there without a huge concern for an aftershock of weight gain.

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Author, Kris Gethin.

Duration 

The duration of a resistance workout (weight training) should not exceed one hour. It should be kept intense by keeping rest intervals between sets to around 45 seconds unless your body fat is over 30% then I would recommend no rest intervals and to treat your workout as a circuit with lighter resistance and a higher repetitions range of around 20-25. With this in mind, it would be a good idea to get your body fat checked by a health professional. To calculate your maximum heart rate take 220 minus your age. Then multiply that by 75%.

HEART RATE CALCULATOR

Enter Your Age - Then press Calculate.  Results: Max Heart Rate

Today, most cardiovascular machines have built in hand held rate monitors, or you can buy one at a great price at Bodybuilding.com.

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Exercise Tips 

Correct techniques have to be applied when taking our first steps into a fitness program. I can totally understand that you guys out there don't want to look silly in the gym by pushing a weight that is smaller than what the girl is using next to you. If you use sloppy form because this is the only way you can lift the weight, then it is obviously too heavy for you. There are two rules to remember whilst lifting weights.
1. Speed of Movement - Lifting and lowering under resistance is easier when done at high speed but this is because a lot of the stress is now placed onto tendons and ligaments which in turn can cause injury. Try adhering to the safe and effective 2+3 second rule. When lifting a resistance or weight it should take around 2 seconds from start to midpoint and when returning to start this should take around 3 seconds.
2. Breathing - For years I have watched people holding their breath whilst weight training, turning a purple shade in the face until they finally let out a huge gust of air and take a new breath. This can place a lot of stress on the heart whilst also depriving the brain of oxygen. It can actually lower your ultimate performance during exercise.
 Click Image To Enlarge. Don't Forget To Breathe.
Whenever you are about to perform an exercise, take a few deep breaths in through the nose to warm up the air and out through the mouth to clear your head. This fills your brain with oxygen to help with concentration.
Lift the weight and breath continuously, exhale on the hardest part of the exercise and inhale on the release of the repetition. This is hard to do at first but you will eventually find it effortless after no time and your performance will also improve enormously.

The 12 Week Weight Training Program

On the below listed training programs I have outlined the schedule of weight training on three days throughout a seven schedule. It doesn’t matter what days your weight training falls on, I only ask that you leave at least a day of rest in between every training day to fully recover the worked muscle. For example, some people like to train on Monday, Wednesday and Friday whilst others Tuesday, Thursday and Saturday. You choose day 1, day 2 and day 3 to fit the schedule that you are more likely to adhere to with minimal daily disruption.

 Week 1-2

Note - Please be sure to warm up for 5-10 minutes cardiovascular prior to weight training. Also, warm up for several sets prior to your working sets. Failure should be reached at the end of every working set. To complete another full repetition should be near impossible due to muscle fatigue. Conduct 20 minutes of cardio every day.

Day 1: Chest, Triceps & Abs	Sets	Reps
Dumbbell Bench Press	3	8-12
Incline Bench Press	2	8-12
Decline Bench Press	2	8-12
Cable Pushdowns	3	8-12
Overhead Extensions	2	8-12
Crunches	3	12-15

 Click Here For A Printable Log Of Weeks 1-2 (Day 1).

Day 2: Back, Biceps & Calves	Sets	Reps
Lateral Pulldown	3	8-12
Cable Rows	2	12-15
Hyperextensions	2	12-15
Barbell Curls	3	12-15
Alternate Dumbbell Curls	2	12-15
Seated Calf Raises	3	12-15

 Click Here For A Printable Log Of Weeks 1-2 (Day 2).

Day 3: Legs, Shoulders & Abs	Sets	Reps
Leg Extension	2	12-15
Hamstring Curl	2	12-15
Leg Press	2	12-15
Shoulder Press	2	8-12
Side Lateral Raises	3	8-12
Rear Lateral Raises	3	8-12
Lying Leg Raises	3	12-15

 Click Here For A Printable Log Of Weeks 1-2 (Day 3).

 Week 2-4

Note - Please be sure to warm up for 5-10 minutes cardiovascular prior to weight training. Also, warm up for several sets prior to your working sets. Conduct 20 minutes of cardio every day.

Day 1: Chest, Triceps & Abs	Sets	Reps
Incline Flyes	3	8-12
Flat Dumbbell Press	3	8-12
Flat Flyes	3	8-12
Dips	3	12-15
French Press	3	8-12
Bench Dips	3	8-12
Cable Pushdowns	3	12-15
Crunches	3	12-15

 Click Here For A Printable Log Of Weeks 2-4 (Day 1).

Day 2: Back, Biceps & Calves	Sets	Reps
Lat Pulldown	3	8-12
Reverse Grip Pulldown	3	8-12
Bent Over Rows	3	12-15
Hyperextensions	3	12-15
Barbell Curls	3	12-15
Alternate Dumbbell Curls	3	12-15
Reverse Grip Rows	3	12-15
Standing Calf Raise	3	15-20

 Click Here For A Printable Log Of Weeks 2-4 (Day 2).

Day 3: Legs, Shoulders & Abs	Sets	Reps
Leg Extensions	3	15-20
Squat	3	15-20
Hack Squat	3	15-20
Hamstring Curls	3	15-20
Shoulder Press	3	8-12
Arnold Press	3	8-12
Rear Raises	3	12-15
Hanging Leg Raises	3	12-15

 Click Here For A Printable Log Of Weeks 2-4 (Day 3).

 Week 4-6

Note - Please be sure to warm up for 5-10 minutes cardiovascular prior to weight training. Also, warm up for several sets prior to your working sets. Cardio should be increased to 3 evening sessions per week. Begin with 20 minutes before the last meal at night.

Day 1: Chest, Triceps & Abs	Sets	Reps
Incline Barbell Press	3	8-12
Incline Dumbbell Flyes	3	8-12
Flat Dumbbell Press	3	8-12
Flat Flyes	3	8-12
Overhead Extensions	3	8-12
Dumbbell Kickbacks	3	10-12
Reverse Cable Pushdowns	3	10-12
Incline Crunches	3	15-20

 Click Here For A Printable Log Of Weeks 4-6 (Day 1).

Day 2: Back, Biceps & Calves	Sets	Reps
Chins	3	6-12
T-Bar Rows	3	8-12
Upright Rows	3	8-12
Hyperextension	3	12-15
Preacher Barbell Curls	3	8-12
Alternate Incline Curls	3	8-12
Reverse Grip Curls	3	8-12
Standing Calf Raise	3	15-20

 Click Here For A Printable Log Of Weeks 4-6 (Day 2).

Day 3: Legs, Shoulders & Abs	Sets	Reps
Leg Press	3	15-20
Stiff Legged Deadlift	3	15-20
Lunges	3	15-20
Hamstring Curls	3	15-20
Barbell Shoulder Press	3	8-12
Close Grip Upright Rows	3	8-12
Side Lateral Raises	3	8-12
Hanging Leg Raises	3	10-15

 Click Here For A Printable Log Of Week 4-6 (Day 3).

 Week 6-8

Note - Please be sure to warm up for 5-10 minutes cardiovascular prior to weight training. Also, warm up for several sets prior to your working sets. Cardio should be increased to 5 evening sessions per week. 20 minutes before the last meal at night will be enough to further spike your metabolism and to push past any plateaus that maybe lurking on the horizon.

Day 1: Chest, Triceps & Abs	Sets	Reps
Incline Dumbbell Press	3	6-10
Incline Barbell Press	3	12-15
Flat Dumbbell Press	3	6-10
Flat Barbell Press	3	12-15
French Press	3	12-15
Close Grip Bench Press	3	6-10
Bench Dips	3	6-10
Incline Crunches	3	20-25

 Click Here For A Printable Log Of Weeks 6-8 (Day 1).

Day 2: Back, Biceps & Calves	Sets	Reps
Straight Arm Pulldown	3	8-10
Chins	3	6-12
Bent Over Rows	3	8-10
Deadlifts	3	12-15
Preacher Curl	3	8-10
E-Z Bar Curls	3	8-10
Lying Cable Curls	3	8-10
Standing Calf Raises	3	15-20

 Click Here For A Printable Log Of Weeks 6-8 (Day 2).

Day 3: Legs, Shoulders & Abs	Sets	Reps
Squat	3	10-15
Hack Squat	3	15-20
Lunges	3	10-15
Hamstring Curls	3	10-15
Military Shoulder Press	3	8-10
Rear Raises	3	8-10
Single Side Raises	3	8-10
Hanging Leg Raises	3	25-30

 Click Here For A Printable Log Of Weeks 6-8 (Day 3).

 Week 8-10

Note - Please be sure to warm up for 5-10 minutes cardiovascular prior to weight training. Also, warm up for several sets prior to your working sets.

Sets are reduced from 3 down to two. Both sets on each exercise are to be conducted as a drop set. Once failure is reached on the initial eight reps, immediately follow this with a lighter weight that will allow another equal amount of reps. This is to be done twice on each exercise. Cardio should be increase to 7 evenings per week at 20 minutes intervals. This should total to 20 minutes, twice per day, 7 days per week.

Day 1: Chest, Triceps & Abs	Sets	Reps
Incline Barbell Press	2	6, 10
Incline Flyes	2	6, 10
Flat Flyes	2	6, 10
Flat Barbell Press	2	6, 10
French Press	2	6, 10
Cable Extensions	2	6, 10
Crunches	3	Failure
Hanging Twist Leg Raises	3	Failure

 Click Here For A Printable Log Of Weeks 8-10 (Day 1).

Day 2: Back, Biceps & Calves	Sets	Reps
Lateral Pulldown	2	6, 10
Bent Over Rows	2	6, 10
Deadlifts	2	6, 10
Single Arm Rows	2	6, 10
Preacher Curls	2	6, 10
Concentration Curls	2	6, 10
Cable Curls	2	6, 10
Standing Calf Raise	2	10, 10
Seated Calf Raise	2	10, 10

 Click Here For A Printable Log Of Weeks 8-10 (Day 2).

Day 3: Legs & Shoulders	Sets	Reps
Leg Extension	2	10, 10
Hack Squat	2	10, 10
Hamstring Curls	2	10, 10
Stiff Leg Deadlifts	2	10, 10
Military Press	2	6, 10
Side Machine Press	2	6, 10
Rear Dumbbell Raises	2	6, 10

 Click Here For A Printable Log Of Weeks 8-10 (Day 3).

 Week 10-12

Note - Please be sure to warm up for 5-10 minutes cardiovascular prior to weight training. Also, warm up for several sets prior to your working sets. Cardio should be increase to 7 evenings per week at 20 minutes intervals. This should total to 20 minutes, twice per day, 7 days per week.

Day 1: Chest, Triceps & Abs	Sets	Reps
Incline Barbell Press	2	6, 10
Incline Flyes	2	6, 10
Flat Flyes	2	6, 10
Flat Barbell Press	2	6, 10
French Press	2	6, 10
Cable Extensions	2	6, 10
Crunches	3	Failure
Hanging Twist Leg Raises	2	Failure

 Click Here For A Printable Log Of Weeks 10-12 (Day 1).

Day 2: Back, Biceps & Calves	Sets	Reps
Lateral Pulldown	2	6, 10
Bent Over Rows	2	6, 10
Deadlifts	2	6, 10
Single Arm Rows	2	6, 10
Preacher Curls	2	6, 10
Concentration Curls	2	6, 10
Cable Curls	2	6, 10
Standing Calf Raise	2	10, 10
Seated Calf Raise	2	10, 10

 Click Here For A Printable Log Of Weeks 10-12 (Day 2).

Day 3: Legs & Shoulders	Sets	Reps
Leg Extension	2	10, 10
Hack Squat	2	10, 10
Hamstring Curls	2	10, 10
Stiff Leg Deadlifts	2	10, 10
Military Press	2	6, 10
Side Lateral Raises	2	6, 10
Rear Dumbbell Raises	2	6, 10

 Click Here For A Printable Log Of Weeks 10-12 (Day 3).

Conclusion

The workouts listed are schedules you can follow long past the challenge has finished. I have been working out quite consistently for 8 years and I still get great results from it.

As long as you attempt to increase the weight, sometimes the repetitions or order of exercises, change in your physique will always be apparent. If you have reached the goals that you have worked towards and would like to maintain them without following the strict diet and exercise regime, turn onto the next page so I can show you how to maintain your successful transformation.