The basics each morning
I like to eat and I like the best foods made for fat gain. It took me years to realize that. And food is the most important element of any workout plan. So is that clear stuff everyone avoids, water. So the first thing I do in the morning is have a nice tall glass of water. Why? Because water has zero sugar/calories and it helps to flush toxins from your body. Then I make a fresh cup of green tea. Green tea is packed with antioxidants and it helps to give your metabolism a little boost.
Use body weight
Some people think that you have to lift free weights to gain muscle and this is not true. It can help and it’s proven to work but there are other ways to develop muscle. I use one of the oldest and most basic exercises known to man. The ever so popular pushup is my main exercise. It can be done practically anywhere. It works your chest, shoulders, arms, and back. You can do them without the risk of weights slipping and falling on you. You might fall to the floor during your last set of pushups but it’s not that long of a drop. That’s why I recommend every person figures the amount of pushups they can do and don’t mimic what someone else does.
I also incorporate squats into my routine. This is a exercise that I’ve heard so many people simply despise and they shouldn’t. It builds muscle, burns calories, and they can really get your heart pumping. You leg muscles are the largest muscles in your body. They are built to carry you everywhere. You can give them more of a beat down than the rest of your body and they can take it. Don’t neglect your leg muscles, work them.
Let Tom and Jerry do some work (Left foot is Tom and the right one is Jerry)
I’m not a fan of running so I don’t do it. I’ve tried and found that, unless I’m playing a sport, I feel every ache and pain there is. So I walk. Walking is also easier on your joints than running. Sometimes I walk quickly and sometimes I just take my time. However, if my pace is not a brisk one I usually walk a longer distance to make up for it.
Monday, Tuesday, Wednesday – (Workout A)
Thursday, Friday (Workout B)
Saturday, Sunday (Rest)
I do the following in order with 3 minutes rest in between sets. I complete all of one exercise before moving to another. On Workout B I don’t care about sets I just go for it to keep my muscles guessing. I just stop when I’ve reached my goal. I might do thirty pushups straight and then rest three minutes and do fifteen more and so on until my total reaches 150. And I drink water before, during, and after each workout. Good luck and I hope this helps everyone that reads it.
Pushups – 4 sets of 25
Squats – 4 sets of 25
Sit-ups – 4 sets of 25
Walk for 20 to 30 minutes
150 pushups with no structure of sets
150 squats with no structure of sets
150 sit-ups with no structure of sets
Jumps rope for 20 minutes or walk for 30minutes.