In today’s time people have discovered hundreds of ways to working out from general weight lifting to crossfit and so on. I will explain the basics of workout types you may want to consider based on your goals and how you want to achieve them. Notice: This is my personal opinion based on what I have studied and learned.
For Weight Loss And Cutting
You want to burn the most calories as possible, with that being said you want to have as much hard work and sweat as possible. When you go into the gym have the mind-set that you are not going to leave without being drenched in sweat. You want to start out by walking at a fast pace on the treadmill for 5-10 minutes prior to your workout (Note: you don’t want to wear yourself out before your workout). After walking on the treadmill it’s time to start lifting. When you lift you want to do 3-4 workouts per muscle group for 12-15 reps and 4 sets, generally I like to do 2 different muscle groups and super set them together. Lets say you are doing shoulder and back you will want to do a back workout for 12-15 reps and then go do a shoulder workout 12-15 reps with the least amount of time as possible in between sets and workouts. After your done training with weights you need to do some for of cardio whether that be the treadmill, stair climber, the elliptical, or even the bike for about 30 minutes.
For weight loss and cutting I would suggest taking a fat burner, bcaa’s, and an isolate protein. These products are probably something you don’t want to go to a Wal-Mart or any general merchandise store and buy. You want a good grade of product for the best results.
Putting on Mass or Bulking
Before you go to the gym you need to eat a good pre-workout meal 1-2 hours before. When you go you need to have the mind-set that you are going to lift heavy and leave there knowing that you gave it everything that you had. Generally when I am bulking I only do one major muscle group each day, this will give you the mindset to give it everything you have. You want to do 4-5 workout for 4-5 sets at a heavy weight for 5-12 reps. Go to muscle failure on the last set. Resting in between sets should be no less than 1 minute, this will allow your body to recover some for the next set or workout. Generally I don’t do much cardio when I am bulking.
I recommend taking a weight gainer protein, bcaa’s, and a carb complex drink mixed with creatine. You want to take in double the amount you weigh of protein or more.
For Toning Up (Not trying to lose or gain)
In my opinion this process is the hardest because it’s hard to lift weight and not gain, and it’s hard to do cardio and not lose. My biggest suggestion for this is to watch your how many calories you put in your body and how many calories you burn. When you go to the gym do 5 minutes on the treadmill walking at a normal pace just to get warmed up. When you start your workout do 2 muscle groups 3-4 workouts per group at 13-15 reps for 4 sets with moderate weight. After you are finished weight training you want to do 15-20 minutes doing some form of cardio. You need to do this for a few weeks and then you may want to tweak it to your needs, some people may gain weight while others may lose.
The only supplements you need for this is a good protein and bcaa’s.