You can mix and match the different workouts to meet your lifestyle needs

When you construct your schedule, make sure to:
Leave at least 48 hours between weight workouts of the same body parts. Your muscles need time to recover and repair themselves after a workout.

Take 1 day each week to rest with no formal exercise.

Warm up for 5 minutes before starting to exercise, either through a light jog, riding on a stationary bike, jumping rope, or doing slow jumping jacks.

The three components of your weekly schedule

1. Strength training:
Three times a week. These are total-body workouts with one workout that puts extra emphasis on your legs.

2. Additional cardiovascular exercise:
Optional, on non-strength-training days. Examples are cycling, running, swimming, walking, and using cardio machines. An interval workout is recommended for 1 day a week, and light cardiovascular exercise like walking is recommended for 2 of your 3 off days.

3. Abs exercises:
Twice a week. I recommend doing them before your strength training or interval workouts.

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Basic Training

In the first 2 weeks of the program, do the circuit twice. Move from exercise to exercise with no more than 30 seconds of rest in between. When you complete one circuit, rest for 1 to 2 minutes, then complete the second circuit. After the first 2 weeks, when you've become comfortable doing two complete circuits during a workout, increase your workload to three circuits per workout. In every exercise, use a weight that you can handle comfortably for the number of repetitions noted. When that becomes too easy, increase the weight on each set by 10 percent or less. Below is sample schedule of how you might arrange your workouts.

Monday
Total-Body Strength Training Workout with Ab Emphasis
Complete one set of each of the 5 Ab Exercises, then do one set of the Core Exercise portion of the circuit (resting as little as possible between exercises). Rest 30 seconds and then repeat ONLY the Core portion of the circuit (again resting as little as possible between exercises).

Ab Exercises
Traditional Crunch
Lie on your back with your knees bent and your hands behind your ears. Slowly crunch up, bringing your shoulder blades off the ground. 12 - 15 repetitions, 1 set.

Bent-Leg Knee Raise
Lie on your back with your head and neck relaxed and your hands on the floor near your butt. Your feet should be flat on the floor. Use your lower abdominal muscles to raise your knees up toward your rib cage, then slowly lower your feet back to the starting position. As your feet lightly touch the floor, repeat. 12 reps, 1 set.

Oblique V-Up
Lie on your side with your body in a straight line. Fold your arms across your chest. Keeping your legs together, lift them off the floor as you raise your top elbow toward your hip. The range of motion is short, but you should feel an intense contraction in your obliques. 10 reps each side, 1 set

Bridge
Start to get in a Pushup position, but bend your elbows and rest your weight on your forearms instead of your hands. Your body should form a straight line from your shoulders to your ankles. Pull your abdominals in; imagine you're trying to move your belly button back to your spine. Hold for 20 seconds, breathing steadily. As you build endurance, you can do one 60-second set. 1 – 2 reps, 1 set

Back Extension
Position yourself in a back extension station, and hook your feet under the leg anchor. Hold your arms straight out in front of you. Your body should form a straight line from your hands to your hips. Lower your torso, allowing your lower back to round, until it's just short of perpendicular to the floor. Raise your upper body until it's slightly above parallel to the floor. At this point, you should have a slight arch in your back, and your shoulder blades should be pulled together. Pause for a second, then repeat. 12 - 15 reps, 1 set

Core Exercises
Squat
Hold a barbell with an overhand grip so that it rests comfortably on your upper back. Set your feet shoulder-width apart, and keep your knees slightly bent, back straight, and eyes focused straight ahead. Slowly lower your body as if you were sitting back into a chair, keeping your back in its natural alignment and your lower legs nearly perpendicular to the floor. When your thighs are parallel to the floor, pause, then return to the starting position.

Home variation:
Same, but with one dumbbell in each hand, your palms facing your outer thighs. 10 - 12 reps

Bench Press 10 30 seconds 2
Lie on your back on a flat bench with your feet on the floor. Grab the barbell with an overhand grip, your hands just beyond shoulder-width apart. Lift the bar off the uprights, and hold it at arm's length over your chest. Slowly lower the bar to your chest. Pause, then push the bar back to the starting position.

Home variation:
Just do standard Push ups: Get in a Push up position with your hands about shoulder-width apart. Bend at the elbows while keeping your back straight, until your chin almost touches the floor, then push back up. 10 reps

Pulldown
Stand facing a lat pulldown machine. Reach up and grasp the bar with an overhand grip that's 4 to 6 inches wider than your shoulders. Sit on the seat, letting the resistance of the bar extend your arms above your head. When you're in position, pull the bar down until it touches your upper chest. Hold this position for a second, then return to the starting position.

Home variation:
Bent-Over Row. Stand with your knees slightly bent and shoulder-width apart. Bend over so that your back is almost parallel to the floor. Holding a dumbbell in each hand, let your arms hang toward the floor. With your palms facing in, pull the dumbbells toward you until they touch the outside of your chest. Pause, then return to the starting position. 10 reps

Military Press
Sitting on an exercise bench, hold a barbell at shoulder height with your hands shoulder-width apart. Press the weight straight overhead so that your arms are almost fully extended, hold for a count of one, then bring it down to the front of your shoulders. Repeat.

Home variation:
Sitting on a sturdy chair instead of a bench, hold one dumbbell in each hand, about level with your ears. Push the dumbbells straight overhead so that your arms are almost fully extended, hold for a count of one, then return to the starting position. Repeat. 10 reps

Upright Row 10 30 seconds 2
Grab a barbell with an overhand grip, and stand with your feet shoulder-width apart and your knees slightly bent. Let the barbell hang at arm's length on top of your thighs, thumbs pointed toward each other. Bending your elbows, lift your upper arms straight out to the sides, and pull the barbell straight up until your upper arms are parallel to the floor and the bar is just below chin level. Pause, then return to the starting position.

Home variation:
Same, using one dumbbell in each hand. 10 reps

Triceps Pushdown
While standing, grip a bar attached to a high pulley cable or lat machine with your hands about 6 inches apart. With your elbows tucked against your sides, bring the bar down until it is directly in front of you. With your forearms parallel to the floor (the starting position), push the bar down until your arms are extended straight down with the bar near your thighs. Don't lock your elbows. Return to the starting position.

Home variation: Triceps Kickback
Stand with your knees slightly bent and shoulder-width apart. Bend over so that your back is almost parallel to the ground. Bend your elbows to about 90-degree angles, raising them to just above the level of your back. This is the starting position. Extend your forearms backward, keeping your upper arms stationary. When they're fully extended, your arms should be parallel to the ground. Pause, then return to the starting position. 10 - 12 reps

Leg Extension
Sitting on a leg extension machine with your feet under the footpads, lean back slightly, and lift the pads with your feet until your legs are extended.

Home variation: Squat Against the Wall. Stand with your back flat against a wall. Squat down so that your thighs are parallel to the ground. Hold that position for as long as you can. That consists of one set. Aim for 20 seconds to start, and work your way up to 45 seconds. 10 - 12 reps

Biceps Curl
Stand while holding a barbell in front of you, palms facing out, with your hands shoulder-width apart and your arms hanging in front of you. Curl the weight toward your shoulders, hold for a second, then return to the starting position.

Home variation:
Same, only use a set of dumbbells instead. 10 reps

Leg Curl
Lie facedown on a leg curl machine, and hook your ankles under the padded bar. Keeping your stomach and pelvis against the bench, slowly raise your feet toward your butt, curling up the weight. Come up so that your feet nearly touch your butt, and slowly return to the starting position.

Home variation: Lie down with your stomach on the floor. Put a light dumbbell between your feet (so that the top end of the dumbbell rests on the bottom of your feet). Squeeze your feet together, and curl them up toward your butt. 10 - 12 reps

Tuesday (Optional)
Light Cardiovascular Exercise Such as Walking
Try for 30 minutes at a brisk pace.

Wednesday
Total-Body Strength Training Workout with Ab Emphasis

Complete one set of each of the 5 Ab Exercises, then do one set of the Core Exercise portion of the circuit (resting as little as possible between exercises). Rest 30 seconds and then repeat ONLY the Core portion of the circuit (again resting as little as possible between exercises).

Abs Exercises

Standing Crunch

Attach a rope handle to a high cable pulley. Stand with your back to the weight stack, and hold the ends of the rope behind your head. Crunch down. 12 - 15 reps, 1 set.

Pulse Up

Lie with your hands underneath your tailbone and your legs raised and pointed straight up toward the ceiling, perpendicular to your torso. Pull your navel inward, and flex your glutes as you lift your hips just a few inches off the floor. Then lower your hips. 12 reps, 1 set.

Saxon Side Bend

Hold a pair of lightweight dumbbells over your head, in line with your shoulders, with your elbows slightly bent. Keep your back straight, and slowly bend directly to your left side as far as possible without twisting your upper body. Pause, return to an upright position, then bend to your right side as far as possible. 6 - 10 reps on each side, no rest between sets.

Side Bridge

Lie on your nondominant side. Support your weight with that forearm and the outside edge of that foot. Your body should form a straight line from head to ankles. Pull your abs in as far as you can, and hold this position for 10 to 30 seconds, breathing steadily. Relax. If you can do 30 seconds, do one repetition. If not, try for any combination of reps that gets you up to 30 seconds. Repeat on your other side. 1 - 2 reps on each side, no rest between sets.

Back Extension: 12 - 15 reps, 1 set, no rest between sets.

Core Exercises

• Squat: 10 - 12 reps
• Bench Press 10 reps
• Pulldown: 10 reps
• Military Press: 10 reps
• Upright Row: 10 reps
• Triceps Pushdown: 10 - 12 reps
• Leg Extension: 10 - 12 reps
• Biceps Curl: 10 reps
• Leg Curl: 10 - 12 reps

Thursday (Optional)
Light Cardiovascular Exercise Such as Walking
Try for 30 - 45 minutes at a brisk pace.

Friday
Total-Body Strength Training Workout, with Leg Emphasis

Repeat entire circuit twice. No rest between exercises. 30 rest between first circuit and 2nd circuit.

• Squat: 10 - 12 reps
• Bench Press: 10 reps
• Pulldown: 10 reps
• Traveling Lunge: 10 - 12 reps
• Military Press: 10 reps
• Upright Row: 10 reps
• Step-Up: 10 - 12 reps
• Triceps Pushdown: 10 - 12 reps
• Leg Extension: 10 - 12 reps
• Biceps Curl: 10 reps
• Leg Curl: 10 - 12 reps

Saturday (Optional)

Abs Workout Plus Interval Workout

Complete one set of each ab exercise, then choose one interval workout from Related Articles: Interval Workout.

Abs Exercises

• Traditional Crunch 12 – 15: 12 -15 reps
• Bent-Leg Knee Raise 12: 12 reps
• Oblique V-Up 6 - 10 each side: 6-10 reps each side
• Bridge 1 - 2 None 1: 1 - 2 reps
• Back Extension: 12 -15 reps

Sunday
Your day of rest.

Bagi Anda para pemula yang sedang dalam program pembentukan otot pun, tidak terlepas dari beberapa kesalahan yang mendasar. Berikut beberapa di antaranya:

1. Mengkonsumsi kalori terlalu banyak.
Anda pasti sudah paham bahwa untuk membentuk otot maka diperlukan nutrisi yang cukup. Tetapi mengkonsumsi makanan sebanyak-banyaknya bukanlah cara yang tepat untuk memulai program muscle building Anda. Kecuali jika memang Anda mau menumpuk lemak, bukan otot.
Walaupun diet tinggi kalori pasti akan membantu perkembangan, namun akan lebih efektif dengan metode membagi waktu makan Anda menjadi 6 porsi makan setiap hari. Frekuensi makan 6 kali sehari akan membantu penyerapan nutrisi dan menekan hormon cortisol yang mengganggu perkembangan otot.

Selain itu, apakah jumlah protein yang Anda konsumsi setiap hari sudah cukup? Bagaimana Anda mendefinisikan cukup? Protein dibutuhkan untuk memperbaiki jaringan otot yang rusak, oleh karena itu protein sangat penting bagi Anda yang ingin membentuk otot. Masukkan protein pada 30-45% bagian dari kalori yang Anda konsumsi.

Agen antikatabolik otot seperti leucine, vitamin C dan E juga perlu Anda perhatikan. Selain membentuk otot, Anda juga perlu menghentikan proses katabolis.

2. Meremehkan nutrisi yang harus Anda konsumsi sebelum berlatih.
Disiplin berlatih juga harus diimbangi disiplin mengkonsumsi makanan bernutrisi tinggi sebelum berlatih. Apa yang Anda makan sebelum berlatih memainkan peran penting dalam pertumbuhan otot. Makanan yang Anda konsumsi 1-2 jam sebelum berlatih dapat merangsang hormon pelindung otot ketika latihan. Mulailah dengan mengkonsumsi makanan dalam porsi kecil 1-2 jam sebelum berlatih dan sesuaikan dengan perkembangan tubuh Anda.

3. Mengkonsumsi protein dalam jumlah tetap.
Berapa jumlah konsumsi protein yang Anda butuhkan? Pengukuran 1-1,5 gr protein/Kg berat badan adalah parameter yang bagus, tetapi Anda memerlukan jumlah protein yang berbeda-beda pada program muscle building. Latihan berat membutuhkan jumlah protein yang lebih banyak daripada ketika Anda berlatih ringan.

Tinggi dan berat badan yang lebih besar tentunya juga memerlukan jumlah protein yang lebih banyak untuk berkembang. Jadi, ketika Anda sudah memperoleh tambahan otot setelah berlatih keras selama 3 bulan, Anda seharusnya menambah konsumsi protein jika ingin berkembang lebih baik lagi.

Sebagai penutup, setelah menerapkan metode konsumsi nutrisi yang benar, latihan yang disiplin, dan istirahat yang cukup, jangan lupakan pula suplementasi yang bersifat membantu Anda lebih optimal dan cepat dalam mencapai target program pilihan Anda.

Saya seorang remaja SMU berusia 17 tahun. Berat 70 kg. Tinggi sekitar 165 cm. Bagaimana cara mengecilkan perut dan menambah tinggi badan yang cepat, aman, dan sehat???

Untuk menurunkan berat badan, bukan mengurangi makan kuncinya, tetapi diperlukan makan sehari 5 – 6x dalam sehari, dalam porsi kecil yang berisi makanan sehat. Ganti karbohidrat Anda dengan karbohidrat baik, makanan seperti nasi putih, gula, ice cream, roti putih, buah-buahan yang terlalu manis mengandung gula yang sangat tinggi, dan gula tersebut akan sangat mudah diubah menjadi lemak, oleh karena itu konsumsilah karbohidrat baik seperti nasi merah sebagai pengganti nasi putih, oatmeal dan roti gandum sebagai pengganti roti putih. Karbohidrat baik diserap secara perlahan-lahan sehingga akan membantu Anda menurunkan berat badan karena penyerapan secara bertahap mengurangi adanya penimbunan energi yang potensial menjadi lemak.

Mengurangi porsi makanan secara drastis akan memperlambat metabolisme tubuh, sehingga ketika Anda mengurangi makan, berat Anda akan turun dengan sangat lambat, dan ketika Anda mulai makan lagi, sebagian besar yang Anda konsumsi akan langsung diubah menjadi lemak dan berat badan Anda akan tetap atau naik lagi.

Selain itu, konsumsi protein dalam jumlah yang cukup, protein dapat didapat dari daging sapi, dada ayam, kacang-kacangan dan susu protein. Protein membantu memperlambat pencernaan dari karbohidrat dan merupakan bahan baku utama pembentuk jaringan otot, otot merupakan jaringan yang senantiasa membakar lemak, bahkan ketika Anda tidur.

Pengolahan daging boleh dimasak dengan direbus, dibakar, atau dipanggang asal tidak digoreng dengan minyak, menggunakan bumbu sarat lemak atau menggunakan gula. Garam diperbolehkan, tetapi dalam jumlah yang sangat kecil. (garam diet lebih disarankan).

Cara untuk meninggikan badan yang cepat dan aman itu adalah dengan makan-makan bergizi ditambah olahraga seperti basket, renang, volley, yang pokoknya merangsang pertumbuhan tulang. Usia Anda masih muda, jadi masih bisa tinggi lagi. Justru di usia-usia seperti inilah pertumbuhan tubuh sangat cepat jika dirangsang dengan baik.

The Abs Diet Workout Principles

Having worked at Men's Health for more than 10 years, I know all the latest trends in exercise, but I also scour the latest and most credible scientific research measuring the effectiveness of various workout plans. With that knowledge, I've constructed the exercise portion of the plan to help you burn fat at the highest levels possible in the least amount of time.

I've created a workout you can do in your local gym - or in your living room. This plan allows you to keep your workouts short and focused, while still keeping you on target for your ultimate goal. Pound for pound, it's the best workout possible for finding your abs. Below are the workout principles.

Focus on your diet first
The first 2 weeks of exercise are optional. If you already exercise regularly, you can jump right into the Abs Diet Workout, and you should, because you'll burn even more fat than with the Abs Diet alone. But if you're a beginner or you haven't exercised in a long time, take the first 2 weeks to adjust to your new eating plan before starting the workout. If you're champing at the bit to begin maximizing your weight loss, start getting in the exercise habit by walking briskly for up to 30 minutes a day.

Circuit training
This term refers to the practice of performing different exercises one right after another. For example, we'll have you do a set of leg exercises followed immediately by a set of an upper-body exercise, until you do 8 to 10 different exercises in a row.

Focus on intensity
In a Canadian study researchers measured differences in fat loss between two groups of exercisers following two different workout programs. The first group rode stationary bikes four or five times a week and burned 300 to 400 calories per 30- to 45-minute session. The second group did the same, but only one or two times a week, and they filled the rest of their sessions with short intervals of high-intensity cycling. As a result, they burned 225 to 250 calories while cycling, but they had burned more fat at the end of the study than the workers in the first group. In fact, even though they exercised less, their fat loss was nine times greater. Researchers said that the majority of the fat burning took place after the workout.

Work your heart too
The Abs Diet Workout recommends that you add one simple interval workout per week to complement your strength training. These are workouts of traditional cardiovascular exercise (running, swimming, biking) in which you alternate between periods of high intensity and periods of rest.