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what is a good workout fitness routine? Nutrition Plan?
I am looking for a good workout routine that combines cardio/strength training and a healthy diet that I can stick to for a healthy lifestyle but I don't know where to start. can anyone help me create a fitness plan, nutrition plan or any good websites for free that can help me do this for me. I would like this fitness plan to be something I can do at home without going to the gym or buying expensive equipment. Any good information anyone has will be greatly appreciated thanks.
I'm glad you said "Healthy lifestyle" rather than "Diet." That is the major point so many people miss.
There are many body-weight resistance exercises you can do from home. To get a cardio/strength combo, I would recommend creating three circuits of three exercises each. Do each exercise with 10-15 reps. Try to finish the workout under 1 hour. Increase your work load as necessary. (It should take you appx. 45min to 1hr, if you are fininshing faster, increase your work load.)
Do the entire circuit a minimum of 3 times a week and be sure to vary the exercises as you body will adapt to the training routine.
Example:
Do each set of (3) exercises three times through before moving on to the next set.
push ups
bench dips
shoulder press with dumb bells (db)
crunches
reverse crunches
russian twists (oblique rotations with feet off ground)
step-ups
body weight squats
donkey kick backs (for glutes and hamstrings)
Do some walking, jogging or cycling on the off days.
Additionally, you'll want to reduce the amount of refined and processed carbohydrates in your diet. You can get all the carbs you need from starchy vegetables. You should be eating 60 gms of protein / day minimally and more if you are consistently working out.
Supplement suggestions:
~whey protein (to achieve daily protein intake),
~omega-3s (help boost HDL),
~vitamin C ( skin, immune system, binds free radicals and more),
~chromium/lecithin (fat metabolism),
~zinc (good for skin and more),
~and a good B complex (you all of the B vitamins- they function together, taking one or two will be hindered by a limiting B vitamin )
If you are going to be working out at home, I would recommend at least investing in some 10lb. db to start, an 8 lb medicine ball, and some resistance bands. These are very inexpensive and you can do a lot with this. If you are stronger, buy heavier db.
Start reading various sources of literature and you can absolutely do this on your own:
www.nutri-facts.com
www.bodybuilding.com
I am the owner of GO RED, Inc.
A cardiovascular disease prevention and awareness company.
www.gorednow.com
Whats On My YouTube Today?
5 Minute Tone Body, Abs Workout, Fitness Training w/ Tammy
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