In my opinion the largest appearance improvements are tied to your diet and the resulting weight loss, you can't out exercise your diet.
I would say 70% of weight loss is a result of eating on a calorie deficit, 20% on eating the correct amount of carbs, fat and protein - and only 10% of weight loss would be related to your workout consistency. That being said working out helps you stay motivated and keep on top of your diet.
I will aim for 6 sets (how many times you do the exercise) with 4 to 6 reps (how many times you perform the exercise motion in a sitting) per set, that's it. If I can do 6 reps at my max weight with correct form I will increase the weight, usually between 5 to 10 lbs and aim for at least 4 reps. This works for me since the lower rep range (4 to 6) allows me to increase the amount of weight I'm lifting more frequently which keeps me motivated - gaining strength is only second in motivation for me to appearance.
Day 1 - Back and Biceps (Pulling Exercises)
Day 2 - Chest and Triceps (Pushing Exercises)
Day 3 - Legs and Shoulders
Day 4 - Weak Point Focus
Whatever muscle group I feel is currently holding me back from lifting more weight on my other exercises I will focus on it for this workout. I have noticed my bicep strength holding me back during other workouts so I will do some bicep exercises on this day. Also my chest could use some more improvement so I will do some chest exercises to get some additional time spent on that muscle. I will also do weighted core exercises on this day to really tire my core out before a rest day.
Day 5 - Rest or Stretch.
I will either not workout on this day or I will go to the gym just to do some static and dynamic stretching and maybe some cardio.
Any questions about my workout or why I do the above feel free to reach out to me in the comments below, I'm quick to respond.
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