Before you think that I worked myself to death in the gym, I didn’t. What I did do, was show commitment, went every day, and had a routine. Then I ultimately lost 40 lbs.
I had been to the gym before, and I was dedicated. I even saw results. To me, the diet was 70% of the battle. If I had to say there was one “secret” it would be a diet before a good exercise routine.
Let us do some simple math… When I started this, I weighed 230 pounds. I literally was eating around 2,300 calories to maintain that weight, that is without going to the gym to burn more calories. I realize we can argue all day about hormones, metabolism, and genes, but the fact of the matter is how much food you eat determines what size you will be.
So why even bother with the workout? Because muscle takes more calories to maintain than fat. For example, if I had a lower body fat percentage I would have had to eat 3450 calories to maintain my weight, rather than 2,300.
People often think that bodybuilders eat so much and look great because of good genes, it is mostly because of high activity levels and low body fat percentage.
I would suggest if you don’t have a good diet, to check out mine here before you start your workout.
How often do you work out? That is always the first question I get. I workout
Monday through Friday. Every DAY!
I go first thing in the morning before I go to work. Most people tell me they can’t do that, and they are probably right. You can’t do 100% of the things you say you can’t do.
I made a decision I can’t be fat, so I am not, and I was right.
I break down the muscle groups by day of the week. I don’t do the same thing on each day of the week. I swap up as much as I can, but still stick to the same grouping:
I also work out my abs on 2 of those days.
I pick out 8 exercises to do for each one of those muscle groups and do 2 ab exercises on ab days.
For example, on chest day I would do bench press, dumbbell press, incline press, incline dumbbell press, chest fly, 2 different chest machines (I prefer hammer strength), then finish with cable fly. That would be my 8 exercises.
How do I Workout?
I always do a warm-up set on the first exercise with a low weight, around 20 reps. I then do a weight between 6-12 reps and 3 sets on each exercise. I try to focus on 8 to 10 reps. Once I make it to 12 reps I move up a weight. If I can’t do 6 reps the set doesn’t count and I drop the weight.
I lift as heavy as I can, and I try to track forward progress.
If you are on a diet cutting weight expect to lose strength. It happens. If you are a beginner all around, you will probably gain muscle and lose weight, but if you are used to working out, you will lose muscle when you lose weight, there is no way around it.
Warnings: If you notice you are having trouble sleeping at night, you are overworking yourself, cut the weight down. If you are extremely sore, cut the weight down, you are doing too much. I also recommend a physical from your doctor before you start a program. Also if you have nagging injuries during workouts, get them checked out.
The final thoughts: Between sets, you need rests, around 30 seconds. Muscle groups will also need rests, use the outline above, and you will get enough rest. Skipping a day ultimately means you will skip a group for an entire week: two weeks off is too much rest.
I wish you an amazing journey in your body transformation.
Thanks for reading.