Workout Programs for Everyone

COVID-19 has been one of the largest pandemics the world has faced over its years around the sun, and besides the unparalleled developments in medical science and technology, a lot of other observations can be made with respect to this time period. This is inclusive of a staggering economy, the recognition of mental health, and quite significantly, the need of a balanced diet and physical exercise to keep us sharp and fit during the lockdown. Physical fitness is something that is of absolute importance, and it cannot be ignored or overridden by crash diets and 1-week fat loss plans. This is something that requires the human mind to be focused on doing and being better, so as to abandon the orthodox limits of a standard physique and being more.

Working out regularly should be as imperative as showering or eating every day. This keeps our body moving and ensures we stay in good shape. Furthermore, this not only helps in keeping active and fit, but also keeps our overall body healthy and protects us from potential diseases. Working out religiously will not only make an individual feel stronger or faster, but supplement with this organic dose of confidence, which is crucial when we meet new people and interact in varying social circles.

Beginner’s Handbook

If you are new to the world of bodybuilding or just wish to start being more active, you need to believe that it all starts with YOU. One needs to first analyse their personal physical condition before charting out a workout plan. This includes the following steps in detail:

  • Mark your body weight and start noting it down regularly.
  • Keep a routine check of your height.
  • Calculate your Body Mass Index to find your current condition, i.e.; overweight, underweight, or optimum.
  • Accordingly, tally your aspired weight and ensure you bullet that point in your mind.
  • Now, calculate your maintenance calories online and print it out to keep track.

As a beginner, one needs to understand that these 5 steps are supposed to be done with utmost care and observation, and this may take a full week to see how the body fluctuates and what it needs. Tracking meal plans and time of intake is another crucial step. Furthermore, drinking lots of water and ensuring a good night’s sleep is obvious.

Now comes the step of observing what one wants to change about their physique.

The Art of Bulking and Shredding

It is as simple as it sounds. Underweight people, pick up your spoons and hit the heavy weights. In case you are overweight, get on acalorie deficit and incorporate weight training, compounds, and hit cardio regularly. Now, does shredding sound harder? It’s the complete opposite.

Bulking is the procedure of eating in a calorie surplus and lifting heavy weights with an idea to build more muscle. This in comparison to shredding, requires more physical exertion than the mind. Furthermore, the food one intakes while bulking requires a high amount of protein which is necessary to rebuild the muscle post-tear during workouts. In order to build strength, deadlifts, squats, and bench press are ideal, while taking supplements such as creatine and whey protein are safe to increase in mass without gaining excess amounts of fat. Eating more, and eating clean is the most imperative part of this journey.

Coming to shredding, one must realize that this process might be equally as tiring on the physical side as bulking, while the effect it has on the mind is far more severe. People often tend to give up the process of shredding due to the harsh rules in correspondence to calorie deficit and cardio. Lifting light, hitting compounds, and incorporating cardio is all that is required. 20-minute HIIT (High Intensity Interval Training) workouts are quite useful in this procedure, while running, cycling, and swimming are other alternatives. An equally long procedure; the average human shall start viewing results in themselves within 90 days of working out in terms of shredding.

The Common Man’s Workout Plan

As the title promises, following is a 3-day split for workouts which shall work for most individuals in building muscle while losing excess fat. Gives you a day for a cheat meal and rest as well. Cheers.

  • DAY 1: Triceps and Chest
    • Overhead Triceps Extension
    • Triceps Pushdown using handle and cable
    • Skull-crushers
    • Chest press on bench
    • Chest fly on bench
    • Incline, decline, and flat push-ups
  • DAY 2: Biceps and Back
    • Bicep curls using dumbbells or bar
    • Isolation curls using dumbbells
    • Preacher curls
    • Lateral pulls using machine
    • Close grip pulls
    • Dumbbell rows
  • DAY 3: Legs/Compounds and Shoulders
    • Deadlifts
    • Squats
    • Calf raises
    • Front raise using dumbbell
    • Overhead press
    • Lateral raise

  • Cardio – 20 minutes everyday combined with a quick core circuit

With this workout program, one does not need to go for expensive online training programs or pay gym trainers huge amounts of money. YouTube is a good source of information at all times, and here too one can learn all the aforementioned exercises with good form.

Stay Focused. Stay Strong. 2022 can be your year to achieve your dream physique!

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