The Main Reasons 3 Day Workout Routines Work Best

If you've ever read about simple three-day workout routines and found them be regarded as a wonderful format for bodybuilding and losing weight then continue on reading below. This article's purpose is to highlight the key factors as to why a three day workout routine can be more effective for the average Joe then working out either at home or at a gym each day of the week.

A common misconception when people see bodies of models in their favorite magazines is that they can look like that with the help of a weekly gym routine that consists of exercise every day of the week. Misconceptions like these create problems when someone mistakenly reads what a magazine tells them to do and therefore they assume that what works for someone like a model or actor will work for them. This can be a huge mistake!

To truly find the best training routine that is going to work we need to understand what is going on behind the scenes and find out what the main advantages of the three day exercise routine are.

Assuming for a moment that you exercise at the gym three days a week and lets say on Tuesday, Thursday, and Saturday what's really important is what happens the days you're not working out. What makes three day workout routines a successful program is what happens on your recovery days, in this case Monday, Wednesday, Friday, and Sunday.




That is the most important part to any exercise routine. What actually happens on the days when you are not in the gym is far more important than the days that you are in the gym. What you need to understand is that muscles do not get any bigger when you are training. They get bigger when they are resting.

The next time you find yourself flipping through your favorite bodybuilding magazine or shape magazine searching for the next weight loss or body building guarantee, consider the recovery time of the workout routines that's being promoted. Three day workout routines force a recovery that is longer per week than the days you exercise making it the key factor to performance.

Consider this following example. Your promised that doing more chest exercises would provide you with the perfect body of your dreams then the easiest thing to do would be to consistently do chest exercises. In reality though in order to squeeze all that you can from your training routine much balance is needed between the exercises you do and the time you devote to recovering from those exercises.

When you are in training and people actually want workout routines that work they will employ a three day exercise routine to do so. The thing you have to remember is to stress your muscles as much as you can without injury. Do not think that doing lesser weight more times is going to work as it will not.

If nothing else is remembered from this article please remember the two keys to three day exercise routines. First is that you would need to make sure that when you exercise you push yourself and your muscles as far and as hard as they possibly can go without injuring yourself. Next and perhaps the most important of the two keys is to remember that with such physical intensity your muscles and body will need just as much time to recover and build. By paying attention to these simple yet effective steps you will feel the rewards that three day workout routines can bring you.

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What's the Best Weight Training Diet?

When it comes to weight lifting, there are 3 very important factors that you need to be aware of, so as to get the best out of your workout. The first is you must push yourself as much as possible during your workout while, safely, and using the correct form with each exercise. Secondly, you must allow the body adequate rest, so as to recover properly. Thirdly, you must supply your body with the foods and drinks in which it needs to recover and repair.

In this article, I'll be discussing a weight lifters diet. If you wish to get bigger, your diet obviously plays a major role, as with a poor diet, you simply won't put on the muscle mass you wish for. With a poor diet, not only can you actually screw up the results your trying to achieve in the gym, but you can actually go backwards, making yourself fat, rather than trying to stay in shape, and getting buffer.

The first thing I want to state in regards to your diet, is that you must stay away from alcohol. The reason for this is that alcohol is often filled with empty carbs and sugars which will completely mess up any chance you have of getting the body you want. The only drink you need to drink is water, and a lot of it, aim for at the very least 2 litres a day. Personally, I aim for 4 litres a day. If you're a fan of fruit juice, you can get away from this, but make sure there natural, and don't contain any added sugar, as fruit naturally has sugar anyway, we don't need anymore.




This brings me onto my next point, sugar and junk food. Ideally, we want to stay away from sugar as much as possible. Not only will this add unwanted weight to your body, but it is also bad for your health in general when consumed in excess. Therefore, no matter what you consume, always take a look at it's sugar content. Obviously, soft drinks such as coke and sprite are loaded with sugar to give them their flavour, so you'll need to stay away from them, but so are lots of other items you may not even be aware of. Junk food is also on the hit list, we want to stay away from this as much as possible. I know people like to treat themselves every now and then, so I wouldn't totally rule it out, but I want you to understand it has no nutritional value what so ever, it's loaded with carbs, salt and sugar, and will be detrimental to your goals.

What time you eat, and the amount you eat is also very important. Ideally, you want to eat high protein meals throughout the day if possible. I personally have porridge along with a protein shake for breakfast, fruit to snack on, a couple of chicken salad sandwiches (no topping) for lunch, and a couple of chicken breasts and salad for dinner. You'll need carbs in the earlier part of your day to give you energy, but try to taper this off as the day goes on, having no carbs after 4pm. It's a better idea to have small regular meals throughout the day, I have roughly 5, rather than big meals.

Try to stick with a lot of white meats, so chicken, breast and turkey. Red meats, such as beef are OK every now and then, but understand that they typically come high in fat, so only have these sparingly, or unless you're going to grill them, which should allow a lot of the fat to drop away.

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Cardio Workouts - A Waste of Precious Fat Loss Time?

Cardio workouts have gotten a bad rap recently. I have to admit, I'm as guilty as the next fat loss guru when it comes to "standard cardio" bashing. Don't get me wrong, my reasons for preferring shorter, more intense and fully dynamic fat loss workouts are quite validated, but standard cardio training does still have it's place.

With all of the anti-cardio workout messages constantly being spewed out by so many fat loss experts, I'm afraid the general public may start to get the wrong message. It's not that traditional, longer and slower paced (aka steady state cardio) cardio workouts are ineffective, but rather that they are highly inefficient and potentially less effective overall.

To clarify, doing a 60-minute jog on the treadmill six days per week is quite a time commitment for the average person. Assuming a shorter and more intense workout could burn the same amount of calories overall (thanks to a post-workout boost in metabolism), a time crunched individual would benefit greatly from performing six 15-minute weekly workouts, instead.




The second option is what I preach and there are numerous benefits that accompany the huge time-savings. But this approach is not without downsides and a given individual's workout plan does not have to be one form of cardio workout or the other.

It's important for the general public to understand the benefits of traditional cardio workouts and shorter, more advanced cardio training, so that an optimal blend of fat-burning exercise can be achieved.

The "new age" cardio workouts that often encourage using intervals, plyometrics, circuits and other, more intense techniques, may not be appropriate for everyone. True beginners, injury-prone individuals and those who are opposed to hard work, all would be poor candidates for this type of fat loss training.

These exercise enthusiasts would be best-suited for traditional cardio workouts, with perhaps a gradual introduction to more intense training as their fitness level progresses. Simply put, lower effort cardiovascular workouts carry a substantially lower risk of injury (although overuse injuries can occur) and are more appropriate for the fat loss newbie.

Another limitation of shorter, more advanced workouts is the overtraining phenomenon. It's a known fact that one cannot workout at maximum effort levels day after day, workout after workout. Eventually, the body will throw in the towel, as the overtrained individual continues to try and push past their recovery abilities. This leads to diminished fat loss results and may even cause backwards progress.

For this reason, any workout plan must find the right balance between intense training and lower effort, longer duration workouts. Plus, longer cardio workouts can become a more powerful calorie-burning tool with slight adjustments. For example, by using moderate intervals, one can potentially create a slight post-workout bump in metabolism, without subjecting their body to intense stress. A second option is to use incline and/or resistance variations to accomplish the same effect. Finally, a tempo effort may be used to enhance the overall calorie-burning effectiveness of any cardio workout.

The bottom line is that each form of fat loss workouts has a unique set of pros and cons. Depending on the individual at hand, one method may be more preferred than the other, but ultimately all individuals will need to use both to achieve an optimal balance between obtaining results and preventing injury or burnout.

Article Source: http://EzineArticles.com/expert/Bradley_Campbell/154250