Fitness Model Program asked:
Now you have built up some muscle mass from the beginner workouts and are ready to graduate to a split routine. Split routine means you work each body part once or twice a week; this allows you to concentrate on each muscle group and really build the muscle. Allow 48 hours before working the same body part again so it can repair and rebuild itself. Here are a few split routine examples:
Day 1 – Chest, Shoulders, Triceps
Day 2 – Back, Biceps
Day 3 – Legs, Abs
Day 4 – Rest
Day 1 – Chest, Back
Day 2 – Shoulders
Day 3 – Arms, Abs
Day 4 – Legs
Day 5 – Rest
Day 1 – Quads, Hamstrings
Day 2 – Chest, Back, Calves
Day 3 – Shoulders, Arms, Abs
Day 4 – Rest
You can really mix it up any way you like; it is very versatile. Just remember to not work the same body part two days in a row.
For each body part, pick 2-4 exercises and complete 3-4 sets of each with at least one set completed to failure.
Do your compound exercises first when the muscle has the highest amount of strength and energy. For example, if you are working legs, do squats and lunges first, then follow up with leg extensions and calf raises.
If you are training shoulders, do shoulder presses and upright rows first, then follow up with lateral raises, front and rear raises.
You want to switch up your split routine every 6-8 weeks so your body doesn’t adapt to it and stop growing. This is called periodization. With seemingly endless combinations of split routines, you should have no problem incorporating new workouts.
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by admin on October 23, 2009
Ann Marier asked: If you’re a woman, hair loss is on your short list of things you don’t want as a problem. When you see too much hair coming out with every brushing, it’s enough to alarm the staunchest of women. In short, we view hair loss as a calamity! What can be done? You first need to educate yourself on the causes of hair loss in women. You’ll want to identify the cause in your own case so that you can pursue making the changes that will address this trauma!
In the United States, estimates vary, showing that 15-80% of all women experience significant hair loss as early as age 40, often attributed to normal aging. With statistics like these, let’s take a look at several common causes of hair loss in women and see what you might do to reverse this most unacceptable condition.
Some experts say a common cause of hair loss in women is due to our use of tints, dyes and bleaches. More is not better. Frequent use of these products can weaken the hair, making it brittle and prone to breakage or loss. Another of the common causes of hair loss in women is over-use of hairdryers, which strip natural oils from your hair.
Tight curlers, tightly-pulled pony tails and the wrong hair brush can wreak havoc with the strength of your hair.
If these causes of hair loss in women fits your profile, simply avoid these hair losers for a while, use a good conditioner, the right hairbrush and a once-a-month treatment with mayonnaise worked through the hair and left for half an hour under a shower cap. This remedy also makes your hair grow faster!
Another category of causes of hair loss in women relates to stress, certain medications, hormone fluctuations and diet. Teens and women entering menopause may experience this type of hair loss, but it’s generally temporary and can be reversed by correcting the causes. Talk to your pharmacist to see if any medications you’re taking may relate to your hair loss. Employ relaxation techniques to deal with stress. Eat quantities of fruits and vegetables daily. Brewer’s yeast, nuts and wheat germ are high in protein, contributing to strong hair.
womens fitness
