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The Best Workout Schedule

Mar 21, 2008
At the outset, many body builders commit the mistake of overloading and overtraining their muscles through daily workout sessions. They are under the impression that the harder they workout every day, the faster and better their body building results would be.

But have you ever considered the repercussions this could have on your body and health? If you exert your body too hard, then the internal damage caused to your body can manifest itself in the form of acute and sustained body aches, loss of appetite, and even loss of sleep.

This could be the reason why inspite of doing countless sets of bench presses you are not able to grow your muscles even by an inch. This is the way your body is trying to tell you that it needs highly nutritious diet to replenish the muscle tissues and adequate rest to allow the damaged muscles to repair and recover.

For the ultimate increase in strength and size of your muscles, you must train one part of your body, just once per week and allow it to rest for the rest of the week. Cut out your gym visits to just 3 sessions per week and allow 2 days rest period between consecutive workouts. Overtraining or over-exerting your muscles way beyond their original capacity could also lead to injury.

It is very vital to stick to optimum timings for your work outs. You can workout early in the morning or in the late afternoon, depending on the temperature and humidity levels. Consider your age and your requirements to define your body building goals and establish a suitable workout schedule to match your fitness goals.

Cultivate the habit of warming up with 5 to 10 minutes of low intensity exercises such as walking or jogging everyday to increase your heartbeat rate and prepare your body for the workout session. You may also consider other forms of low intensity exercises that encourage movement of body parts. This should be followed by exercises for developing muscular strength (weight lifting for 20 minutes, twice per week) and endurance (exercises such as sit-ups, push-ups and pull-ups for 30 minutes, thrice per week).

You must follow your warm-ups with 20 minutes of exercises to improve your cardio-respiratory endurance. You can include exercises like cycling, brisk walking, jogging, swimming, or skipping. You may also engage yourself in certain kinds of sports like tennis, badminton, throw-ball, rowing, or cross-country skiing in order to supply your body with adequate amount of oxygen.

Cardio exercises should be followed by 10 to 12 minutes of slow stretching exercises daily to improve flexibility of the body. Finally, to allow regularization of the heart beat and to allow the body to get restored back into a state of normalcy, you must practice 5 to 10 minutes of cooling-down exercises daily such as slow walking or 'Shavasana'.
About the Author
Personal trainer/bodybuilder, Jason Diggs, writes quality, non-biased reviews on the nets top " how to build muscle " instructional programs. His highest rating goes to muscle gain truth, a highly recognized, all-inclusive muscle building package.
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