Toning Workout

Tips:

1.) Eat every three hours to help increase metabolism.

2.) Do not exceed daily calorie intake for your body.

3.) Rest no more than 30-45 seconds in between exercises or sets.

4.) Lift enough weight to fail at 10-12 repetitions (reps).

 

Monday- 

Chest: 3 different exercises, 3 sets each, failure at 10-12 reps.

Triceps: 3 different exercises, 3 sets each, failure at 10-12 reps.

Abs:  3 different exercises, 3 sets each, failure at 10-12 reps.

 

Tuesday-  

Legs:  3 different exercises, 3 sets each, failure at 10-12 reps.

Abs:  3 different exercises, 3 sets each, failure at 10-12 reps.

Stairs:  20 minutes

 

Wednesday– Day of rest

 

Thursday- 

Back:  3 different exercises, 3 sets each, failure at 10-12 reps.

Biceps: 3 different exercises, 3 sets each, failure at 10-12 reps.

Abs: 3 different exercises, 3 sets each, failure at 10-12 reps.

Run/ Jog:  20 minutes

Bicycle:  10 minutes

 

Friday-  

Shoulder: 3 different exercises, 3 sets each, failure at 10-12 reps.

Abs:  3 different exercises, 3 sets each, failure at 10-12 reps.

 

 Saturday-  

Abs: 3 different exercises, 3 sets each, failure at 10-12 reps.

Stairs:  15 minutes

Bicycle:  15 minutes

Run or Jog:  10 minutes

 

 Sunday–  Day of rest

Sets and Reps Tips

Imagine you are doing an abs workout.  If you do 10 sit-ups in a row, each sit-up equals one rep.  Lets say you rested for 45 seconds and then did 10 more sit-ups.  You now have completed 2 sets of 10 reps each (20 reps total).  This is how you should record your sets and reps after performing your fitness video clips.

The number of sets and reps you do during a workout is called volume.  If your training volume is too low, you will not see a lot of results from your workouts.  If your volume is too high, you risk overtraining and burnout.

Muscle Gain-  Typically, a moderate number of sets and reps during an exercise leads to quick muscle gains.  Using lower reps builds strength and increases the size of the proteins in the muscle fibers.  Higher reps will increase the fluids inside the muscle.  For maximum muscle growth, you want to do both.  3-6 sets of 6-10 reps per exercise is ideal.

Fat Loss-  There are a lot of ways to design a fat-loss program.  The volume can be made high to burn lots of calories or low to maintain muscle mass while cutting calories from your diet.  You should keep your sets at four or under per exercise.  If you need to mix it up, you can perform a circuit of many exercises at only two sets each.  This will allow you to exercise more body parts and in a short amount of time.

Strength Gain-  Heavy weights equals low rep counts.  Keeping your reps low will allow you to perform more sets (which helps increase size.)  If you can’t recover from your heavy lifting, that’s ok.  Just try to get between three and five sets of 5 or fewer reps per set.

Weight Loss/ Toning Exercise Plan

Tips:

1.) Eat every three hours to help increase metabolism.

2.) Per day, eat 500 calories less than you burn.

3.) Rest as little as possible between exercises or sets.

4.) Lift enough weight to “fail” at 15-20 repetitions (reps).

 

Monday-  

Chest: 3 different exercises, 3 sets each, failure at 15-20 reps.

Triceps: 3 different exercises, 3 sets each, failure at 15-20reps.

Abs:  3 different exercises, 3 sets each, failure at 15-20 reps.

Bicycle:  30 minutes

 

Tuesday-  

Back:  3 different exercises, 3 sets each, failure at 15-20 reps.

Biceps: 3 different exercises, 3 sets each, failure at 15-20 reps.

Abs:  3 different exercises, 3 sets each, failure at 15-20 reps.

Stairs:  20 minutes

 

 Wednesday- 

Run or Jog:  30 minutes

 

Thursday- 

Shoulder: 3 different exercises, 3 sets each, failure at 15-20reps.

Abs: 3 different exercises, 3 sets each, failure at 15-20 reps.

Bicycle: 35 minutes

 

Friday-  

Legs:  3 different exercises, 3 sets each, failure at 15-20 reps.

Abs:  3 different exercises, 3 sets each, failure at 15-20 reps.

Run or Jog:  10 minutes

Stairs:  10 minutes

 

 Saturday-  

Abs: 3 different exercises, 3 sets each, failure at 15-20 reps.

Bicycle:  20 minutes

Run or Jog:  20 minutes

 

 Sunday-  Day of rest

Muscle Building Plan

Tips:

1.) Eat protein every three hours to help build muscle.

2.) Aim to eat your body weight in grams of protein per day (200 lbs = 200 g of protein).

3.) Eat 500 more calories per day than you are burning.

4.) Rest no more than 2-3 minutes in between exercises or sets.

5.) Lift enough weight to “fail” at 4-6 repetitions (reps).

 

Monday-

Chest: 3 different exercises, 3 sets each, failure at 4-6 reps.

Triceps: 3 different exercises, 3 sets each, failure at 4-6 reps.

Abs:  3 different exercises, 3 sets each, failure at 4-6 reps.

 

Tuesday-

Shoulders:  3 different exercises, 3 sets each, failure at 4-6 reps.

Abs:  3 different exercises, 3 sets each, failure at 4-6 reps.

Stairmaster:  20 minutes

Bicycle:  10 minutes

 

Wednesday- Day of rest

 

 Thursday- 

Back:  3 different exercises, 3 sets each, failure at 4-6 reps.

Biceps: 3 different exercises, 3 sets each, failure at 4-6 reps.

Abs: 3 different exercises, 3 sets each, failure at 4-6 reps.

 

Friday-

Legs: 3 different exercises, 3 sets each, failure at 4-6 reps.

Abs:  3 different exercises, 3 sets each, failure at 4-6 reps.

Stairmaster:  10 minutes

 

Saturday-  

Abs: 3 different exercises, 3 sets each, failure at 4-6 reps.

Run or Jog:  20 minutes

 

 Sunday-  Day of Rest

Calories Burned Per Specific Exercises

Below are some examples of physical activities commonly engaged in and the average amount of calories a 154 lb individual will expend by engaging in each activity for 1 hour. The expenditure value encompasses both resting metabolic rate calories and activity expenditure. Some of the activities can constitute either moderate or vigorous intensity physical activity depending on the rate at which they are carried out (for walking and bicycling).

 

Moderate Physical Activity Approximate Calories/Hr for a 154 lb Person

Hiking → Burn 370 Calories

Light gardening/yard work → Burn 330 Calories

Dancing → Burn 330 Calories

Golf (walking and carrying clubs) → Burn 330 Calories

Bicycling (<10 mph) → Burn 290 Calories

Walking (3.5 mph) → Burn 280 Calories

Weight lifting (general light workout) → Burn 220 Calories

Stretching → Burn 180 Calories

 

Vigorous Physical Activity Approximate Calories/Hr for a 154 lb Person

Running/jogging (5 mph) → Burn 590 Calories

Bicycling (>10 mph) → Burn 590 Calories

Swimming (slow freestyle laps) → Burn 510 Calories

Aerobics → Burn 480 Calories

Walking (4.5 mph) → Burn 460 Calories

Heavy yard work (chopping wood) → Burn 440 Calories

Weight lifting (vigorous effort) → Burn 440 Calories

Basketball (vigorous) → Burn 440 Calories