Its 6 P.M. on Monday night, you just got off work and decided to devote the next hour of your life to working out, but you haven’t ever thought about lifting a weight before and you aren’t sure what to do. Here is a workout plan for your first day.

5 minute warm up jog on treadmill or elliptical machine

Barbell Bench Press 3×8 reps

Dumbbell Overhead Press 3×10 reps

Lat Pull down machine 3×8 reps

50 Body Squats

50 crunches

50 jumping jacks

50 push-ups

 

This is a very simple workout plan that beings with a nice 5 minute warmup to get your blood flowing. after your warm up you will head to the bench press. I recommend a nice warm up with lighter weight than you intend to lift to make sure all of the necessary muscles are engaged. If you do not know how much weight to use, I would start Lowe and work your way up. You then will grab some dumbbells off the rack and sit on the bench and put them both above your head using your shoulder muscles and upper back. Your last lift with weight will be going to the lat pull-down machine and using light weight to feel contraption in your shoulders, arms, lats, and upper back. The key is to control the weight. Your workout will conclude with some body weight exercises like squats, crunches, jumping jacks, and pushups. These exercises will provide a nice sweat and have you leaving the gym feeling accomplished. This workout should take between 45 minutes and an hour.

If you’ve never been to the gym and want to get in shape, this is. nice workout to start with. Enjoy!

Are you a person who has a naturally bigger body build compacted with many muscles but also some excess fat? Maybe you’re a person thats just simply overweight due to lack of exercise and bad eating habits? No matter your situation, if you are trying to lose fat while also gain muscle, theres a simple solution you have never heard about, intermittent fasting.

Intermittent fasting is a simple strategy that involves fasting for 16 hours a day and eating for 8, sounds hard right? The truth is, intermittent fasting is very easy. The objective is to be submitted in a fat-burning stage for 16 hours and then using the 8 hours to consume all of your needed calories for the day, with a workout coming either in the fasted state or the eating state.

Personally, I do not enjoy breakfast so my eating state does not start until 12pm Noon. I eat 3 meals in my 8 hours starting with an average lunch meal at Noon, a slightly smaller meal between 3 and 4, and then a large dinner meal at 7:30. My food has all been consumed by 8 o’clock.  From 8 PM until 12 PM Noon I only consume water and pre workout if I am lifting. The only other acceptable consumption is coffee, but I am not a coffee drinker. In the fasting state it is very important to stay hydrated and fight off the feeling of hunger as the fat burns.

Want to lose body fat or get those abs you’ve always thought about working for? Make it easy and begin intermittent fasting.

My name is Alex Jacobs and I am starting this blog in response to an assignment in my education technology class at Sinclair Community College. I am a sophomore baseball player and over the last 6 years I have fallen in love with the hard work, dedication, and passion that comes with fitness and getting your body to look exactly how you want, and feel amazing about yourself.

I first started weightlifting my freshman year of high school and have learned more about weightlifting, cardio, and dieting as my experience has grown. I will be using this blog to talk about topics such as weightlifting workouts, dieting importance, and other things that are important to provide good physical, mental, and spiritual health.

I have used fitness to help increase my performance on the college baseball field, but more importantly to view my body in a more positive manner and always be confident about the way I look. It can go a long way in your overall mental health.

Thanks for joining me!

Good company in a journey makes the way seem shorter. — Izaak Walton