Unleash your Inner Beast!

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If you are 20 years or older, congratulations! You have been a part of society surviving a handful of catastrophic (and funny) events.  We have survived the Y2K, The end of the world (3times), the end of times (Mayan calendar), and potentially the Zombie Apocalypse.  You owe it to yourself to look in the mirror and say “You are awesome; now let’s take it up a notch!”

The year is now 2013.  After going through the past 2 decades now is the time for action.  Believe it or not, all of us have an inner beast inside. No matter what level of fitness you are at, each and every one of us has a driving force that makes us compete against others or ourselves.

There is a lot of misconception about being fit. At one point or another many of us may have said to ourselves any or all the following below:

  • I need to spend “X” amount of hours at the gym
  • I need to get on a diet to lose “X” amount of pounds
  • I need to buy that program because…
  • I need to join “that” club because…

If you feel that you’re ready to unleash the beast within, below are a 5 helpful hints to get you there:

  1. Set a goal for yourself – Don’t worry about the magnitude, there’s a old saying “You can’t conquer a mountain without taking your first step.” Seeing that goal “on paper” on your mirror, at work, in your wallet or in inside your car’s dashboard is your first step to success.
  2. Design a plan – Think of this as your roadmap to your goal.  Understanding what it takes and the tools to get you there will ensure that you don’t fail.  This can be a calendar or a check list used to track your workouts, food intake and proper rest time so your body maximizes its potential.
  3. Get a trainer/success coach – getting assistance is a great way to guide you.  Experts in fitness can normally provide you with a wealth of knowledge.  What foods are the best to meet your goals, routine exercises and moral support.
  4. Start sooner than later – It’s better to start tomorrow than next month.  You don’t need to get crazy on your first dive in, but accomplishing it the first time is a great way to pump you up.  Don’t let that drive fade by waiting too long.
  5. Don’t Quit – The hardest part about any journey is the will to keep going.  If you feel that this is the cause for any past attempts to get fit, my suggestion is to take it easy but don’t quit.  Take a day or 2, but not a week or a month.  Unleashing your beast mode requires time, but once you have it, you need to keep at it so you don’t lose your momentum.  Switch up your workouts from time to time so you don’t get bored of it.

Finally I wanted to share an article on exercises for the average person written by Mark Clark.  Feel free to modify the workouts based on your goal.  Keep the weight at about 40%-60% times you maximum rep in the beginning, and add more if you need it in the later weeks if its not enough. This should give you a basic 7 day routine to get you started on the track back to fitness.

Monday

Focus: Weight Lifting

  1. Warm-up with light jog, jump rope, or elliptical machine for 5 minutes
  2. Dynamic stretching (lunges, pushups, pull-ups, squats with no weights, etc.) for 5 minutes
  3. Barbell squats
  4. Dumbbell lunges
  5. Barbell bench press
  6. Rows (can use row machine or barbell)
  7. Dumbbell side lateral raises
  8. Crunches
  9. Leg lifts (for lower abs)
  10. Static stretching

Tuesday

Focus: Cardio/Functional Fitness

  1. Warm-up with light jog, jump rope, or elliptical machine for 5 minutes
  2. Dynamic stretching (lunges, pushups, pull-ups, squats with no weights, etc.) for 5 minutes
  3. For 30 minutes, do something FUN and active! This could be running with friends, playing basketball, walking in a park, swimming, golfing (no golf carts), playing tennis, dancing (Zumba, Hip Hop, Belly Dancing), Plyometrics, or just about anything that gets your body moving.
  4. Static stretching

Wednesday

Focus: Body Weight Lifting

  1. Warm-up with light jog, jump rope, or elliptical machine for 5 minutes
  2. Dynamic stretching (lunges, pushups, pull-ups, squats with no weights, etc.) for 5 minutes For 30 minutes, do something FUN and active! This could be running with friends, playing basketball, walking in a park, swimming, golfing (no golf carts), playing tennis, dancing (Zumba, Hip Hop, Belly Dancing), Plyometrics, or just about anything that gets your body moving.
  3. Pushups – 3 sets of as many as you can do in 1 minute
  4. Pull-ups – 3 sets to failure (you can use assisted pull-up machine or a buddy to hold your legs if needed)
  5. Superset: 10 lunges each leg (no weight), then 10 squats (no weight), repeated for 1 minutes – 3 sets of this
  6. Your choice of abs (machines, etc.) – Do at least 2 exercises
  7. Static stretching

Thursday

Focus: Cardio/Functional Fitness

  1. Warm-up with light jog, jump rope, or elliptical machine for 5 minutes
  2. Dynamic stretching (lunges, pushups, pull-ups, squats with no weights, etc.) for 5 minutes
  3. For 30 minutes, do something FUN and active! This could be running with friends, playing basketball, walking in a park, swimming, golfing (no golf carts), playing tennis, dancing (Zumba, Hip Hop, Belly Dancing), Plyometrics, or just about anything that gets your body moving.
  4. Static stretching

Friday

Focus: Cardio/Functional Fitness

  1. Warm-up with light jog, jump rope, or elliptical machine for 5 minutes
  2. Dynamic stretching (lunges, pushups, pull-ups, squats with no weights, etc.) for 5 minutes
  3. Dead lift (make sure you have someone show you how to do this if needed – form is absolutely critical)
  4. Dumbbell lateral lunges (lunging to the side)
  5. Military press with barbell
  6. Chest cable fly 2-3 sets
  7. Lat pull-downs 2-3 sets
  8. Decline sit-ups 30times 2 sets
  9. Bridge holds for 20-60 seconds
  10. Static stretching

Saturday

Focus: Cardio/Functional Fitness

  1. Warm-up with light jog, jump rope, or elliptical machine for 5 minutes
  2. Dynamic stretching (lunges, pushups, pull-ups, squats with no weights, etc.) for 5 minutes
  3. For 30 minutes, do something FUN and active! This could be running with friends, playing basketball, walking in a park, swimming, golfing (no golf carts), playing tennis, dancing (Zumba, Hip Hop, Belly Dancing), Plyometrics, or just about anything that gets your body moving.
  4. Static stretching

Sunday

Focus: Off Day

Source:

http://blog.vitasouth.com/basic-workout-routine-for-the-average-person

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