A good training routine is everything. In this blog I will go over a few different training routines that you can incorporate.
Diet makes up 70% of fitness but the other 30% includes training hard and getting enough rest. Fact is testosterone builds muscle. Training heave and hard is very important to boost testosterone levels. Does not matter if you are cutting or bulking you need to train with a purpose.

Push/pull

This is a good training routine if you are only able to hit the gym 3-4 times a week. For example:

• Day 1: Push: Chest/triceps/shoulders
• Day 2: Pull: Back/biceps/traps
• Day 3: Legs
• Repeat!

Bro science

• Day 1: Chest/triceps
• Day 2: Back/biceps
• Day 3: Shoulders
• Day 4: Biceps/triceps
• Day 5: Legs/shoulders

This is my favorite routine. This is the routine I would recommend. This routine ensures you hitting almost every muscle twice a week. Hitting each muscle twice a week with proper rest intervals will be key to accelerating your muscle growth. You need to give each muscle at least 48 hours of rest. Other than that you are absolutely good to hit each muscle group twice a week. Think about it, if you hit shoulders once a week that is 52 times you hit shoulders. On the other hand, if you hit shoulders twice a week with proper reset, you are excising your shoulders 104 times a year. This way you will make double the progress when compared with a traditional routine.

Cardio

Cardio is not a must. Cardio is only good for burning fat. Let’s face it, nobody wants to spend hours on the stair masters or the treadmill. Cardio can go a long way when you are going through a cut and trying to shred fat. Good news is that you do not have to spend hours on cardio. I recommend HIIT. HIIT is high intensity interval training.
HIIT is where you get your heart rate up. For example if you are on the treadmill, you run really fast for 30 seconds and then walk for 2 minutes. You repeat this 7-8 times and burn some calories doing this, but the great news is you will be burning calories the rest of the day. I recommend doing this to start your workout.

My call to action: choose of the training routines above and run with it. Do something and the next day try to do better than the day before. If you have any questions at all, feel free to reach out to me on twitter or Instagram.

You need to train for a purpose. The purpose could be to build muscle or to loose fat and get shredded. I can go more in detail in regards to each purpose and what you need to do specifically but the most important thing is to find the right motivation.

Ask yourself, why are you are you starting fitness? For most people is some kind of life event that leads them into fitness and bodybuilding. For other people it is the desire to become better, a desire to improve. People who start for these reasons have all the motivation they need. They just need to tap in every day to find the strength to keep moving on.

If it is a life event that has led you into bettering yourself through fitness and bodybuilding, then you are half way there. You need to use that life even to fuel your motivation. Each day in the gym you think back to that event and use it go hard and lift heavy. You put in one additional rep that you didn’t think you had it in you. Your thoughts will power your workout. When you are about to go in for a personal record on a lift, you think back to your failures and the heartbreaks and you destroy that rep and annihilate that rep.

Cut

When lifting on a cut, you are in a caloric deficit and therefore have less energy and less calories to fuel your workout. Naturally you will not be able to lift a lot of weight. There is no need to attempt personal records. This is all about keeping the muscle and burning the fat to reveal it.

• Eat in a caloric deficit.
• In terms of training, go for a higher rep range.
• Do 8-10 reps for 3+ sets for each exercise.
• Finish each session with some cardio. 10-15 minutes of cardio after each session of lifting will speed up the process of loosing fat.
• Finally, take a good fat burning supplement. That can go a long way.

Bulk

Lifting is fun when you are bulking. It is easy to gain strength and lift heavy when you are in a caloric surplus.

• Eat in a caloric surplus.
• Go for heavy weights.
• For most exercises you wanna stick to the 3-5 rep range with heavy weights.
• There is no need to do cardio, but longer training sessions can help with muscle building.
• Increase your protein intake, take a good why supplement if you have to.

Here is my call to action:
Start where you are, use what you have, and do what you can!!! It doesn’t matter where you start as long as you get better with time. Which you will! You will learn with time and improve.

Fitness has the ability to change your life. That is precisely what fitness did for me. Fitness is accomplished by attaining short term and long term goals. Accomplisheshing goals and objectives will lead to happiness. While going through a transformation you will learn life principles that can help you in your every day life.

Fitness teaches you two very important principles:

• Discipline: Fitness and bodybuilding teaches discipline. Discipline can make you stand out in your daily life.
• Consistency: This one is extremely important. Consistency is key in getting the desired results you want. Over time you learn to be consistent with your diet and with your training routine and when you start experiencing results, it becomes an addiction.

You show up every day!
It’s easy to show up when you’re feeling good and it’s easy to work out when you are full of energy. What matters is you showing up when you feel like crap. You make a difference when you workout on the days you feel like quitting. You power through that workout and that’s what gets you one step closer to your goal.

Where to get started?

Define your goal! What is it that you are trying to accomplish here? To get started you need to bulk or cut.

• Bulk: A bulk is where you build muscle. This is a good place to start if you are trying to add mass and size.
• Cut: A cut is where you shred fat, so you can reveal the muscle that you already have.

Step By Step

• Google “maintenance calories calculator”
• Add your information such as weight, height, age, and activity level. This will give you the number of calories you need to eat daily to maintain your current goal.
• Add 500 calories if you intend to bulk and add muscle.
• Subtract 500 calories if you intend to lose fat and shred.
• Eating your goal calories every day will be the most important factor that gets you close to your ideal body.
• Ensure that you eat 0.7g – 1g of protein per body weight. For example, if you weigh 180lbs, you need to eat 130-180 grams of protein every day.
• Next is the fun part! Lift weights 3-5 times a week. It doesn’t matter what you do in the gym. Do something!
• You need to lift heavy! Doing compound lifts will be great! I will be going more into detail in my future blog posts.
• Start where you are! Do what you can! Use what you have!
• Rest is extremely important! Ensure you are taking at least 1-2 days off the gym and getting a good amount of sleep.

Start with this! These are the basics of getting your dream body. In my next blog posts I will go more into detail about each of these points.