Kodanaz.com

Building Muscle Must Do List

admin — Tue, 03 Jan 2012 06:16:53 +0000

In order to build muscle, you have to do following;

Exercise Right

Please Check out my 3 day workout exercise plan.

Eat Right

Water: Approximately 90% of human body is water. When you workout you loose water and has to be replaced.

Protein: When you eat protein, its digested and break down into the amino acids. This is the main element for muscle in your body.

For Example: If you weigh 180lb. you should get around 150-180 gram protein a day.Remember our bodies can not absorb more than 30-45 grams of protein in one meal.so you should take in small amounts but frequently.

Fatty Acids: Omega Acids act like engine oil.It lubricates our bodies. 1000mg a day is a good start.

Multivitamins: Whatever we eat you will never be able to fulfill your body needs daily basis. I recommend organic based multivitamin supplements.Look for time released vitamins or instead of taking 2 pills at the same time tak it on in the morning and one in lunch time.

Carbs and Fats:Body needs carbs and fat as much as protein. Try to consume Complex carbs(brown rice, or whole wheat pasta) instead of basic carbs( sugar or bread)

Sleep Right

No matter how hard we work out if you don’t get enough rest you will not see any improvements. According to talkaboutsleep.com Sleep requirements vary from person to person-some people are naturally short or long sleepers. Some experts suggest that the best way to determine personal sleep requirements is by waking up without an alarm clock. The amount of time spent sleeping would be the personal requirement. Other experts suggest that an ideal amount of sleep is the amount needed to feel refreshed and well rested in the morning and alert all day.

Babam

admin — Tue, 03 Jan 2012 05:13:08 +0000

Lower Body Workout

admin — Sun, 01 Jan 2012 05:02:03 +0000

LOWER BODY WORKOUT

Date:		Start Time:
Day:		End Time:
		Estimated Time:		40 minutes

Muscle Groups	Exercise	Reps	Weight (lbs)	Minutes Between Sets	Intensity



Quads	Barbell Squats	12		1	6
	Leg Presses	10		1	7
	Leg Extensions	8		1	8
High Point		12		0	9
High Point		12		2	10
Hamstrings	Dumbbell Lunges	12		1	6
	Straight-Leg Deadlifts	10		1	7
	Lying Leg Curls	8		1	8
High Point		12		0	9
High Point		12		2	10
Calves	Seated Calf Raises	12		1	6
	Standing Heel Raises	10		1	7
		8		1	8
High Point		12		0	9
High Point		12		2	10
Abs	Decline Crunches	12		1	6
	Hanging Knee Raises	10		1	7
	Floor Crunches	8		1	8
High Point		12		0	9
High Point		12		-	10

35 Minute Cardio Workout

admin — Sun, 01 Jan 2012 05:01:04 +0000

35 MINUTE CARDIO
35 MINUTE CARDIO
Date:	Start Time:
Day:	End Time:
	Estimated Time:	35 minutes

Exercise	Minute by Minute	Intensity Level
Exercise	Minute by Minute	Intensity Level
	1	5
	3	5
	5	6
	7	7
	9	8
High Point	10	9
	11	6
	13	7
	15	8
High Point	17	9
	18	6
	20	7
	22	8
High Point	24	9
	25	6
	27	7
	29	8
High Point	31	9
High Point	33	10
	35	5

Upper Body Workout

admin — Sun, 01 Jan 2012 05:00:03 +0000

UPPER BODY WORKOUT

Date:		Start Time:
Day:		End Time:
		Estimated Time:		45 minutes

Muscle Groups	Exercise	Reps	Weight (lbs)	Minutes Between Sets	Intensity



Chest	Bench Press	12		1	5
	Incline Press	10		1	6
	Dumbell	8		1	7
High Point		12		0	9
High Point		12		2	10
Shoulders	Seated Press	12		1	5
	Front Raises	10		1	6
	Lateral Raises	8		1	7
High Point		12		0	9
High Point		12		2	10
Back	Pull Ups	12		1	5
	Back Extension	10		1	6
	Dumbell	8		1	7
High Point		12		0	9
High Point		12		2	10
Triceps	Tricep Push Downs	12		1	5
	Bench Dips	10		1	6
	Dumbell	8		1	7
High Point		12		0	9
High Point		12		2	10
Biceps	Concentration Curls	10		1	6
	Hammer Curls	8		1	7
	Dumbell	6		1	8
High Point		12		0	9
High Point		12		-	10

Zack and Me

admin — Tue, 27 Dec 2011 20:10:45 +0000

Orlando 06

admin — Tue, 27 Dec 2011 18:37:21 +0000