Embed Doc
Copy Link
Readcast
Collections

CommentGo Back

Download

Getting in Shape

By Shoaib Ahmed

So you have watched the movie ‘300’ 5 times but somehow I have an oddfeeling you sure did not watch it to see some Spartan and Persianwarmongers slitting each other’s throats. A better explanation could be yousimply could not but marvel at the chiseled physiques of the 300 Spartansoldiers. That is exactly what a healthy, toned physique can do to us. Ahealthy physique not only makes us look much better, but also boosts ourconfidence, increases our stamina to withstand the daily workload and givesus a disciplined and well maintained life as a whole.Given the perks of having a healthy physique, it is quite obvious that theonly way to sign up for those perks is to have a well thought out workoutregimen. As I undertake the responsibility of helping you out with yourworkout plans, I would make certain assumptions here-

You are a beginner and do not have much prior experience of workingout.2.You are motivated enough to remain dedicated to your workout routine(It is whole lot tougher than it sounds, especially the line that follows…)for a long period of time.

You have consulted a doctor and made sure you do not have anymedical problem that can hold you back from working out.

You prefer Matthew McConaughey over Tom Hanks or Sean Penn onany given day. (Movies are not for you mate. Watch wrestling… JustKidding!)So if you pass ( or not) the test above, it seems you want to giveworkout a try. But before we move on, you must know this- workingout is not an isolated act, it’s a lifestyle and three pillars of this lifestyleare- Workout, Diet and Rest. We do not grow muscles in the gym, wegrow them in our kitchen and on our bed. You can either join a gym or can start your own home gym. Setting upa home gym is not that tough. For a starter you can start with thefollowing equipments-

1.70 kg weight set. 2 plates of 10 kg, 4 plates of 5 kg, 8 plates of 2.5kg and 8 plates of 1.25 kg.

Buy an adjustable pair of dumbbells and a barbell.3.You will need a flat bench to execute your lying and sitting motionslike bench press and seated curls. Make sure the bench is sturdyenough.

Have a pull-up bar.5.Have a full body mirror. It would help you correct your moves andsee your muscles twitching with your moves which will add a lot of motivation.6.You can put up a few posters of your workout heroes on the walls. This also works as a motivational factor.If you can afford, buy a treadmill to do cardio. Alternatively you goout and simply jog a few blocks around your house. You can alsobuy a couple of skipping ropes for the purpose of cardio.Now that you have a home gym, do not get down to it too hard.Start slow with a full body workout routine thrice a week for the firstthree months. The Routine is given below:

Workout #1 (Day One) ExercisesBarbell Bench Press:

8-10 Reps for 3 Sets

Pull Ups

: Perform as many pull-ups as you can for 3 sets.

Standing Military Barbell Shoulder Press:

8-10 Reps for 3 Sets

Barbell Squat:

8-10 Reps for 3 Sets

Seated Calf Raise:

15 Reps for 3 Sets

Barbell Bicep Curls:

8-10 Reps for 3 Sets

Dumbbell kickbacks:

8-10 Reps for 3 Sets

Sit Ups:

As many times as you can for 3 sets

Workout #2 (Day Two) Exercises

Barbell Bench Press:

8-10 Reps for 3 Sets

Pull Ups

: Perform as many pull-ups as you can for 3 sets.

Standing Military Barbell:

8-10 Reps for 3 Sets

Barbell Deadlift:

8-10 Reps for 3 Sets

Standing Calf Raise:

15 Reps for 3 Sets

Alternate Dumbbell Bicep Curls:

8-10 Reps for 3 Sets

Dumbbell kickbacks:

8-10 Reps for 3 Sets

Sit Ups:

As many times as you can for 3 setsUse the two routines on alternate days.

The key to get the best result out of this workout is to choose a weight thatmakes the last 2 repetitions a bit tough to execute. If you can easily executethe last 2 repetitions without feeling any stretch, then the weight you areusing is too light, add more weight to it. If you are struggling too much toexecute the last 2 repetitions, then that weight is too heavy for you, lower it. Therefore you will have to go through trial and error to find the rightcombination of weight for a particular exercise.Here are some very important tips to help you get the maximum from thisroutine:1.If you are planning to lose body weight, do some cardio vascularexercises like jogging or skipping on the day following the day of weight training. It will increase your cardio vascular stamina andreduce fat.

Never cheat on your motions. Do not swing back and forth if the weightis too heavy for you. If you struggle, take a break, lower the weight andtry again. Each of your repetitions has to be controlled and evenlypaced. Else you would end up badly injured and would see littleimprovement to your muscle growth. It is not how much weight youuse but how you use it that determines your muscular growth.3.Reduce the rest period between your sets. Take 30-45 second breakbetween each set and then quickly move on to the next set.

Never neglect any body part. In a person with bulging biceps andchicken legs do not look impressive.