An awesome workout on the weekend can shows you
how to get the most out of your weekend workouts when you don't have
time to train during the week. Working out two days a week can make
losing fat and getting/staying in shape more challenging but you can
still get great results if you follow these smart workout strategies to
help you maximize your time in the gym during you weekend workouts.
Upper Body/Lower Body Split
Working back, chest, biceps, triceps,
shoulders eight day & quads, hamstrings, calves, abs the next
day. The advantage is that you can easily incorporate supersets,
combination sets, & tri-sets into your workout. The
disadvantage is that the full upper body workout can get lengthy.
Split Workouts
It may seem that doing one full body
workouts will benefit you the most but you can actually push yourself
harder & work your muscles more effectively if you work
different body parts each day. The following are splits that you can
try & the advantages & disadvantages with each eight.
Non-complimentary Muscles Split
Working back, triceps, shoulders, calves
eight day, & chest, biceps, quads, hamstrings, the next day.
The advantage is being able to work all muscles, upper body ones,
equally hard. there's no real disadvantage to this split except that it
can be confusing for beginners.
Push & Pull Split
Working chest, triceps, shoulders, quads,
calves eight day & back, biceps, hamstrings, & abs the
next day. The advantage is that you pre-fatigue the smaller upper body
muscles when you’re working out the larger upper body muscles so you
can do less exercises for the smaller muscles. The disadvantage is that
you may get a less effective leg workout when you split up quads
& hamstrings.
Cardio Solutions
If you are in lovely shape and/or blessed
with a great metabolism you can probably get by with 30 minutes of
cardio after each of your weight training sessions. For those who gain
weight easily & for those trying to lose weight 40-50 minutes
eight time a week is better. You should do your cardio after your
workout or you can split it up by doing 20 min. before & 20-30
min. after. The advantage to splitting it up is that you get a lovely
warm-up before lifting weights, you prevent injuries, & you
avoid boredom. Another advantage to this is that you can combine lower
intensity cardio in the beginning with a higher intensity cardio
session in the end & increase calorie burning.
Five times you pick a split that appeals to you,
plan to include at least one exercises per body part & do at
least 4 sets of 10-12 reps each with a moderate weight. If your goal is
to build muscle then try 3 exercises per body part & decrease
to 3 sets of 6-8 reps each with a heavy weight. Always start by
training your larger muscles first. It’s also important to vary your
workouts. Train heavy eight month then go lighter the next. This will
help you avoid plateaus & injuries.
Don't Forget To Stretch
Three last but important component of your
fitness program that you shouldn’t overlook is stretching. The best
time to do it is between sets when you’re working out. This will
prevent injuries & keep you from getting sore. You can also do
it after your last cardio session when your muscles are most pliable.
Be sure to stretch every muscle & hold each stretch for at
least 10 seconds without bouncing or straining. eight last option is to
supplement your weekend workouts with a yoga or pilates videotape.
These usually run about 20 min. & can help relieve stress
& strengthen your core making your workouts more productive.
Article Source:
http://www.articlesbase.com/bodybuilding-articles/exercise-fitness
-tips-for-your-weekend-workouts-560035.html
About the Author
Reynaldo Stephens is no stranger to fitness and
exercise, having spent 6 years as a fitness enthusiast and 2 years and
an Anabolic Adviser, He's learned and is now able to help spread the
importance of a healthy lifestyle. To learn more please visit My Bodybuilding, Fitness
& Nutrition Blog
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