For years people have tried to better their figure. It's the same anywhere you go. Women looking for a tight toned body or men looking for that more muscular look. For the people looking for those results you can achieve them with the right advice and guidance. The results you are looking for depend on the time you put in. With my guidance you can achieve your desired figure.
The first step to getting your dream shape is a good sound diet. I know when people think of diets they think of starving themselves and eating bad tasting foods. My diet is the totally opposite. All you have to do is stay away from fatty foods, foods with high sodium and watch your carbohydrate intake. The reason why you should stay away from salts is because it makes you retain fluids. Now that we know what to stay away from, here is a good meal plan. In the morning you should eat either a bowl of puff rice cereal or oatmeal. You should also eat two egg whites with a piece of toast with non-salted butter or no butter at all. On the side I recommend about a cup of fruit. To wash those down drink a glass of OJ. For lunch you can have a sandwich. I recommend turkey, lettuce and a sliced tomato on whole wheat bread. You could also substitute the turkey with tuna fish. On the side eat one cup of fruit and one cup of vegetables. Wash that meal down with a glass of water. Now for dinner eat a 8 to 10 oz piece of fish chicken or steak. For a side dish eat rice with vegetables and a baked potato. For a beverage drink a glass of water. For snacks throughout the day or with your meals you can eat fruits or low fat unsalted pretzels with a protein shake. It is also a good idea to drink a gallon of water a day or more. This flushes your body to get rid of toxins. It is also a good idea to buy a multi vitamin pack. These are sold in most food and nutrition stores. I also recommend getting a protein supplement (shakes or bars). Depending on how serious you are you can buy other supplements such as meal replacement programs hydro cut and other supplements recommended by nutritionist.
Most men want that big muscular look. They want to be big but not so big they could run in the Mr. Universe competition. But whatever it is you're looking for here is a work out routine that could get you there. First you want to have a membership at your local gym. Depending on you, you're going to need to go 5 or 6 times a week. Once you've decided on how many days a week your going to go than you'll be on your way to getting in the best shape of your life. First off you're going to want to jog one mile every morning before breakfast. For what ever time period you have set aside for going to the gym here is a good workout program. You are to work on a different body part each day. Chest, back, shoulders, arms and legs are the five body parts to work on. If you choose to go a 6th day you can ride a bike, run or any other cardio machines. First when getting to the gym, stretch out till you feel nice and loose. Then say you choose chest to work out for the day; here is some exercises to do. First start off with the bench press then do decline bench press, incline bench press, flies, decline flies, incline flies and flies with the cable machine. When going to the gym ask the on-duty trainer how to do the exercises correctly. Now you are going to want to do 3 or 4 sets per exercise. You are going to want to do anywhere from 8 - 10 reps per set. Depending on what you're looking for, a toned, cut, or a stock body, you are going to want to do less weight more reps or more weight and less reps. For that toned look your going to want to do 18 reps for the 1st set, 14 reps for the 2nd set, 10 reps for the 3rd set and the same as the first set for the 4th. For that stocky look you want to do 10 reps for the 1st set 8 reps for the 2nd and 6 reps for the 3rd set. Now here are the following exercises for the other body parts. For the back you do pull downs, lat. pulls, lat. pull downs, back pulls and inverted flies. For shoulders you should do military press, military flies, arm raises, side arm raises straight bar surges, dumbbell surges and straight bar arm pull-ups. For arms do curls, isolated curls, preacher bench curls, 21's, Tri extensions, over head tri extensions, kick backs and dumb bell extensions for tri's. For the legs do leg press, squats, leg extensions, leg curls, calf raises and step ins. Refer to the sets, reps and weight descriptions earlier in essay for all exercises. You are also going to want to do abdominal exercises every other day. You should do sit ups, leg crunches and any other abdominal machines your local gym has. I recommend you doing 3 or more exercises with 4 sets and as many reps till it burns.
Women have always been searching for that way to get a slim sexy body. With the following program that can easily be achieved. First you are going to have to jog every morning before breakfast about one mile a day. You are going to want to go to the gym about 5 times a week. While going to the gym you are going to want to do an aerobics programs that your gym offers. Each day you are going to want to jog on the treadmill for about 20-min. Then after that you are going to want to use the stair stepper for about 15-min. After that ride the bike for about 10-min. You can also do any of the other cadio machines in place of the others.After doing all that cardio you are going to want to do either an upper body or lower body Nautilus machines. If you decide to workout the upper body here are some exercises to do; flies, curls, tri push downs, back pulls and lower back pushes. On lower body days do leg extensions, leg curls, leg flies, leg squeezes and leg press. You are also going to want to do abdominal exercises every other day. You should do sit ups, leg crunches and any other abdominal machines your local gym has. I recommend you doing 3 or more exercises with 4 sets and as many reps till it burns.
The following programs for men and women work if you stick to them and go each day not missing a day the programs describes.