Chest Day !

Chest Day!!!!

Chest day ladies and gentlemen, the best day of your entire week! Working out chest is probably the most fun muscle group to tackle. It’s one of the most intense workouts of the body, and you should always have a spotter. Chest day incorporates the pectoral muscles of your body and the triceps as well. So be prepared for an awesome workout that will surely rip your chest apart!

Bench Press Link 1

Decline Bench Press Link 1

Like I said previously, you should always begin your workout by doing a quick warm up (approximately 5-10 minutes) to avoid injuries. After you’re all warmed up, get on that bench press and get to work. As I said, you should have a person behind you spotting just in case. Start off at a low weight and progressively move to your maximum weight for a good 2-4 repetitions. Finish it with a proper set (rep out) and then move along to the next workout. Do the same for the following exercises, incline bench press and decline bench press so you can target your upper and lower pectoral muscles. I suggest that you change it up by using dumbbells so you do not reach a plateau (not seeing any more gains or progress). Another workout you should consider are push ups, dips, and lower cable chest raises. All these workouts are excellent at targeting your pectoral muscles. Now for ladies who think they shouldn’t workout their chest, you are wrong! Not working out your chest creates an off balance workout routine resulting in a bad posture, and can lead to injury when using chest muscles for other workouts (Body Building). So ladies do not skip out on this one. If you are not comfortable with using certain areas of the gym or do not have a partner, use the chest machines.  

Incline Bench Link 1

So now that you have a pretty good idea of how to workout your chest, go give it a try. Remember to always have a spotter with you when you’re doing these exercises. Workout hard and never give up, you’ll start seeing results. It won’t happen in a day or two, it takes time and dedication so keep going at it. Thanks for reading and stay tuned for more of Maroun’s health and fit advice.  

Motivation quote (Link 3)

http://www.bodyteen.com/anmuch.html#a ( ideas of how to do certain types of workouts)

http://www.bodybuilding.com/fun/why-women-cant-afford-to-avoid-chest-training.html

Your First Workout

Your First Workout

Now that you have learned how to get started, it’s time to tackle your first workout. To begin, it’s important to have an exercise schedule for the whole week to know exactly what muscle group you want to target that specific day of the week. On Mondays, I like to start off with the biggest muscle components in the body, which would be legs. If you do not workout your legs, you will have what I call “Chicken Legs Syndrome”, which means you will have very small legs and a bigger upper body. There are plenty of ways to target the 3 main muscle groups in your legs; the quadriceps (thighs), hamstrings (the back of the thigh) and your calves.  

Me showing off 

Firstly, I highly suggest to start with compound exercises and finish off with individualized exercises. Compound exercises are the ones that use multiple muscle groups at one time, whereas individualized exercises only use one muscle group at a time. To begin, you should always do a quick warm up by running on a treadmill or an elliptical to get your heart rate up and to avoid injuries. Then go to the nearest squat rack to begin the first exercise. Squats are a very complex exercise to do, therefore, I suggest to have a spotter (a person who supports you while you’re doing an exercise) with you. You should always start at a low weight and progress to your heaviest. Four sets is ideal and to finish off, you rep out at the last set, which means you do as many as you can at a light weight to finish the exercise. You do the following for the next exercises coming up. 

Lunges target all the muscle groups in the legs including your glutes (butt), so for all the ladies that want a bigger behind, that workout is for you. Then you should use the knee extension machine for your quadriceps, the knee flexion machine for your hamstrings, and calf raises, well, for your calves… After you finish make sure to stretch very well, hold it for at least 20 to 30 seconds!

After you’re done, I am confident that you will most likely be walking with a limp for the next couple of days, especially if it’s your first workout. So remember to follow the following exercises to have an awesome leg workout! Stay tuned for more of Maroun’s health and fit advice.

“Pain is weakness leaving the body” 

http://www.omnibeaufort.com/nutrition-advice/nutritional-motivational-images/attachment/exercise-quotes-tumblrget-your-gym-on-motivational-mondays-caros-weight-loss-journey-tpthzkwm