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Post 12 – Farewell Post

12 Dec

Grow, Grow, Grow! Merry Lifting!

 

With the holiday season approaching and the semester concluding, my Blog to a Jog blog will be taking a hiatus.

I had a blast writing it. I learned a lot, met a lot of cool people, and it inspired me to do my best in the gym.

 

Leave me a comment below if you don’t want me to go away and post more for you!

Have a great holiday, and my gift to you is my five best posts thus far! Until next time, stay healthy!

Five Best Posts

1. Working out with John and Kimmi

2. “Back” In the Gym with Dylan Coladonato

3. Motivation for Determination: Getting to the Gym on Lazy Days

4. A Week Workout Is Better Than A Weak Workout

5. Top 10 Tips to Prepare For a Workout

Post 10 – So Close You Can Taste It

1 Dec

By now you have probably started to see some improvements in the gym. Lifting more weight, higher endurance, or maybe even a boost in your self confidence.

My blog thus far has primarily taken a look at the proper techniques in the gym. However, outside the gym is just as important- what you’re putting inside your body during the “golden hours,” if you will.

The popular website, AskMen, says, “consume about 0.8 grams of carbohydrate per 2.2 pounds of body weight within 30 to 60 minutes after your workout.

Below I am going to lay out for you a meal plan for one day along with recipes linked to each food.  These meals will compliment your time in the gym nicely. For more suggestions, feel free to message me or drop a comment below!

Breakfast: Steel Oats. If desired, substitute the brown sugar for some blueberries for natural sugar and a different flavor. Drink either a glass of orange juice, milk, or water with it.

Snack: If you need something to hold you over between breakfast and lunch, a protein bar is a wise choice. Women’s Health recommends the Pure Organic Cranberry Orange bar. This completely organic bar has six grams of protein as well as 200 calories.

Lunch: Turkey Sandwich. The benefits of turkey sandwiches are almost parallel with it’s connivence. It is easy to eat on the go and plentiful in almost any restaurant or diner.

Snack: In between lunch and dinner is sometimes the hardest period to stay loyal to healthy eating. My recommendation is to visit a farmers market on the weekend and load up on fruits and vegetables to snack on throughout the week. South Jersey is not shy to having great farmers markets. Three popular ones are:

1. Springdale Farms: Cherry Hill, New Jersey

2. Duffield’s Farm Market: Sewell, New Jersey

3. Mood’s Farm Market: Mullica Hill, New Jersey

Dinner: Men’s Fitness recommends chicken sausage over whole wheat penne pasta with tomato sauce and broccoli as a good post workout dinner. The fact that it only takes about 25 minutes to make is the icing on the cake…err…dressing on the salad.

Although this is only one day of healthy eating, it is easy to get an idea of where this is going. This meal plan should be used as a launching point for the second day, third day, fourth day, and so on. Eating healthy for most is the hardest part of maintaining ones physical physique, however, after a while those Big Macs and cheese steaks won’t look anywhere near as appealing as they once used to.

 

Post 6 – From Working Out to Working In

26 Oct

If you live in the South Jersey area, you know Hurricane Sandy is on the horizon. The impending storm can potentially cause problems when it comes to traveling, which also means getting to the gym.

Working out at home can be an efficient alternative if you can’t get to the gym. John Costantino, a 19-year-old junior, had his car break down on Thursday and could not get to the gym. Despite the inconvenience, Costantino went trough his workout routine with objects around the house.

(John Costantino stretching out his hamstrings before his at home workout to prevent inuries / Photo taken by Tyler Mulvey)

(John Costantino, an experienced lifter, prefers diamond push ups to traditional push ups / Photo taken by Tyler Mulvey)

(Tricep dips can be done on any surface. Costantino chooses two chairs / Photo taken by Tyler Mulvey)

 (“Sprints raise my heart rate and really get my blood pumping. I love to end my workouts with them,” says Costantino / Photo taken by Tyler Mulvey)

 (Studies show that soy, whey, and casein protein taken after a workout builds muscle / Photo taken by Tyler Mulvey)

Post 7 – A Week Workout Is Better Than A Weak Workout

26 Oct

It can be overwhelming to think about an entire week dedicated to the gym. A Monday through Friday routine, dedicated to lifting weights and pushing your body to the limit. You might be asking yourself, “where do I start?”

I am going to lay out for you a complete workout schedule for Monday through Friday along with directions for each workout. By following this routine, you will minimize your chance of injury and maximize your opportunity to see results. Click on the name of the workout for directions on how to do each exercise.

Monday: Shoulders

1. Shoulder Press: 3 Sets- 12 reps, 8 reps, 6 reps. Add weight to each set.

2. Lateral Shoulder Raises: 3 Sets- 10 reps, 10 reps, 10 reps. Keep the weight the same, until the third set, add five pounds.

3. Arnold Shoulder Press: 3 Sets- 12 reps, 8 reps, 6 reps. Add weight to each set. During these sets, use less weight then you would during shoulder press.

4. Dumbbell Front Raises: 3 Sets- 12 reps, 8 reps, 6 reps. Add weight to each set.

Tuesday: Biceps and Triceps 

1. Dumbbell Bicep Curl: 3 Sets- 12 reps, 8 reps, 6 reps. Add weight to each set.

2. Hammer Curls: 3 Sets- 12 reps, 8 reps, 6 reps. Add weight to each set. Use lighter weight than with dumbbell bicep curls.

3. Barbell Preacher Curls: 3 Sets- 12 reps, 8 reps, 6 reps. Add weight to each set.

4. Overhead Cable Curls: 3 Sets- 12 reps, 8 reps, 6 reps. Add weight to each set.

5. Triceps Kickbacks: 3 Sets- 12 reps, 12 reps, 12 reps. Keep the weight between five and 15 pounds.

For this exercise  you do not have to use a lot of weight. The results will be the same whether you use 15 pounds or 50 pounds. All you do by adding a lot of weight is increase your risk of injury.

6. Triceps Push Down: 3 Sets- 12 reps, 8 reps, 6 reps. Add weight to each set.

7. Triceps Dips:   3 Sets- 12 reps, 12 reps, 12 reps. If this is too easy for you, or you are looking for a challenge, try using a dip belt.

8. Dumbbell Skull Crusher: 3 Sets- 12 reps, 8 reps, 6 reps. Add weight to each set.

Wednesday: Chest

1. Bench Press: 3 Sets- 12 reps, 8 reps, 6 reps. Add weight to each set.

2. Incline Barbell Bench Press: 3 Sets- 12 reps, 8 reps, 6 reps. Add weight to each set.

3. Lower Chest Cable Raise: 3 Sets- 12 reps, 8 reps, 6 reps. Add weight to each set.

4. Chest Fly: 3 Sets- 12 reps, 8 reps, 6 reps. Add weight to each set.

Thursday: Back 

1. Lat Pull Downs: 3 Sets- 12 reps, 8 reps, 6 reps. Add weight to each set.

2. Seated Rows: 3 Sets- 12 reps, 8 reps, 6 reps. Add weight to each set.

3. Pull Ups: 5 Sets- 10 reps, 10 reps, 10 reps. If this is too easy for you, or you are looking for a challenge, try using a dip belt. If this is too difficult, use assistance by having someone hold onto your knees and help lift you.

4. Back Fly: 3 Sets- 12 reps, 8 reps, 6 reps. Add weight to each set.

Friday: Legs

1. Squats:3 Sets- 12 reps, 8 reps, 6 reps. Add weight to each set.

2. Leg Press: 3 Sets- 12 reps, 8 reps, 6 reps. Add weight to each set.

3. Leg Extension: 3 Sets- 12 reps, 8 reps, 6 reps. Add weight to each set.

4. Leg Curls: 3 Sets- 12 reps, 8 reps, 6 reps. Add weight to each set.

5. Calf Raises: 3 Sets- 12 reps, 8 reps, 6 reps. Add weight to each set.

If you follow this workout closely for six weeks you will start to not only feel better about yourself, but you should start see results*. It is important that after six weeks you change up your workout, otherwise your muscles will get used to the same movements and not have the same benefits. Switching up your workout is called “shocking” your muscles.

If you need a gym in South Jersey to go to, here are a few options:

1. Retro Fitness- Turnersville

2. Manzo’s Gym– Glassboro

3. Vanity Health Club– Pitman

4. Bodyblast Personal Training– Sicklerville

5. Curves– Haddonfield (for women only)

Happy lifting! If you have trouble with any of the exercises, drop a comment below and I’ll do my best to help!

 

*Results are not guaranteed.