1 Speed Training Workout For: Fill & Download for Free

Excercise is a science. If you are systematic you will have maximum gains.Workout for being healthy and not for looking good. If you are healthy you will look good.Spot reduction is a myth. By just doing tummy exercises like crunches you won't lose your pot belly. You need to use all the muscles in your body to get optimal results and flatten your tummy.Spot reduction - WikipediaLosing weight is 90% diet and 10% exercise.You can lose weight only by being in calorie deficit, you need to eat about 500 calories less than your normal requirement a day to lose about a pound of weight every week. You can do this by eating less and not exercising or eating your daily caloric requirement and exercising to lose the 500 calories.2 samosas are about 500 calories. You need to jog for 45 mins to 1 hour to lose 500 calories.The soreness in muscles and joints which people who have just started exercising is called delayed onset muscle soreness (DOMS). This usually begins about 24 to 48 hours after exercise and settles in few days. DOMS is a normal inflammatory response of muscles to the trauma caused due to exercise. Pulling and stretching during exercise causes small tears in muscle fibers, the body tries to repair these tears and this leads to DOMS. Delayed onset muscle soreness - WikipediaThere is no way to prevent DOMS. You can reduce it by gentle stretching and paradoxically light exercise reduces DOMS by improving blood flow to muscles. Many people abandon exerising due to DOMS. You just need to persist and things will improve.Try to do a combination of cardio and weight exercises. Cardio is good for your heart and weight training for weight reduction.High intensity interval training (HIIT) for 15 mins is more beneficial than slow cardio like jogging for 60 mins for burning fat. If you want to retain muscle then don't do long distance running like marathons as the body starts breaking down muscle when you excercise for more than 45 mins to 1 hour. HIIT does not lead to muscle loss. High-intensity interval training - WikipediaGive yourself rest days for your body to recover other wise you will end up with over training syndrome. Overtraining - WikipediaCompound exercises which involve multiple joints and recruit a large number of muscles are better than isolated exercises to gain strength. Examples of compound exercises include pushup, pull ups, squats, bench press and dead lifts.To gain muscle you need to increase the resistance every few days to weeks. This is called progressive overload. Curling a 2 kg dumbell for a year will not help you to gain big biceps.You need at least 1 to 1.5 gm of proteins per kg body weight to help in muscle growth.Don't try to copy the pros who are lifting heavy weights you will only get injured. Start slow and with weights you are comfortable with.8 to 12 rep ranges are optimal for muscle hypertrophy.Don't forget to work out your legs regularly other wise you will end up having a large upper torso and a small thin lower torso like chicken legs.Don't buy the stupid ab exercises you see on TV. They are useful only as a cloth stand.Vary your exercise program to stop getting bored.If you play a sport it is great. You will feel more engaged than running on a treadmill or lifting weights. Sports increase speed, agility, balance and concentrationDon't waste your time chatting and gossiping in the gym. Come in, workout and get out. Try not to spend more than an hour in the gym.Don't occupy a machine for a long time and sit and talk on your phone. Respect others need to use the machine.A healthy balanced diet is usually enough if you want to stay fit, not everyone needs to take supplements.Unless you want to be a professional body builder and win Mr Olympia stay aways from anabolic steroids. They will kill you.Carry a towel with you. Don't leave your sweat behind on equipments.You want to translate your gym workout to day to day activities. Try functional workouts. Functional Fitness Exercises List - Thrive - The Cody BlogCompete with yourself, not with others.Don't forget to put the weights back on the rack.Get adequate sleep. You need atleast 8 hours of sleep for your muscles to grow. Growth hormone secretion peaks at night and while you are sleeping.Stay away from the gym if you are feeling unwell like having a flu. Exercise will only make it worse.Carry a towel. Your gym mates don't want to use sweaty machines.

RULE 1:There’s a general rule that goes: maximum 10% incraese in mileage per week.You were increasing by 100% every day, without rest days for your muscles to recover.If you’re an absolute beginner, 6:15 minutes per kilometer is good! Well done.RULE 2:Another good rule is do not to try increase your speed and distance at the same time. As a beginner, don’t do any speed work at all. Focus on slowly increasing your distance. Do other exercise like bike riding to make yourself aerobically strong.Once you can easily run 5km without stopping for walk breaks, you can start doing sprints and things, trying to improve your 1km pace.After you can run 1km in under 6 minutes, go back to increasing your distance.Aim at running 10km without stopping, without worrying about speed.Then go back to some speed training, and so on.RULE 3:The rule of 3 is that it takes your body three attempts/three weeks to get used to an activity. Only after that should you see improvement, which should last for the next three weeks/attempts. After six weeks of the same workout you will stop seeing major gains.

Over at Breaking Muscle they are just starting a series where a strength and conditioning coach is sharing an MMA focused workout progression over the next 4 weeks. Its at Strength & Conditioning - Sabina Skala: Week 1, Day 1There are other routines there that I thought were pretty cool too. There's a kettlebell post on workouts for MMA and BJJ.Caveat -- I am a casual work-out/martial arts person so I don't have personal credentials around this.