Build muscle and stay in shape 101

I'm sure you've heard it takes 21 days to make or break a habit. I want to challenge you to get off the couch, away from the TV, go to the gym, and workout hard for at least an hour a day for a minimum of 21 days. Once you complete your 21 days you can limit the workouts to 4-5 days a week.

In order to build muscle and stay in shape you can't be lazy. The more muscle you build the more calories your body will naturally burn. If your a morning person then get up an hour earlier and go. I promise you will start to feel much better and have more energy throughout your days. If mornings aren't for you then take gym clothes and go right after work. Don't even give yourself a chance to go home and sit on that flab builder (the couch).

Turn those flabs into abs. Find a friend or your spouse to go with. This way you can hold each other accountable. Usually most gyms have trainers that will give you one free workout lesson. If you don't want to pay a trainer, which I think is a great idea to keep you motivated, you should use the free session to learn all the machines and what they are used for.

The larger gyms have free 30 minute to 1hr classes that will really get your blood pumping. Use the internet to find workout programs that fit with what you are trying to accomplish. If you want to build muscle then you will be using mostly weights. If you want to lose weight then you will need to do a lot of cardio or aerobic activities. If you are already in decent shape you will probably do a combination of both to stay in shape and tone up.

So you've got your gym memership and are now ready to start sweating. Here is a basic beginners workout that should help you start building muscle.

Monday (10-15 minutes of some type of cardio before workout)
Body Part Exercise Sets Reps

Upper Abs Crunches 3 sets 10-20 reps

Chest Bench Press 1 set 12-15 reps
Bench Press 3 sets 10-12 reps
Incline Press 3 sets 10-12 reps
Machine Flys 3 sets 10-12 reps

Triceps Triceps Pushdowns 3 sets 10-12 reps
Dips 3 sets 8-10 reps

Tuesday (10-15 minutes of some type of cardio before workout)
Body Part Exercise Sets Reps

Lower Abs Leg Raises 3 sets 10-20 reps

Back Cable Rows 1 set 12-15 reps
Cable Rows 3 sets 10-12 reps
Lat Pull Downs (front) 3 sets 10-12 reps
T-Bar Rows 3 sets 10-12 reps

Biceps Barbell Curls 1 set 10-12 reps
Barbell Curls 3 sets 8-10 reps

Wednesday (45 minutes - 1hr of some type of cardio only)

Thursday (10-15 minutes of some type of cardio before workout)
Body Part Exercise Sets Reps

Upper Abs Crunches 3 sets 10-20 reps

Quads/Hams Squats 1 set 12-15 reps
Squats 3 sets 10-12 reps
Leg Press 3 sets 10-12 reps
Leg Extension 3 sets 10-12 reps
Leg Curls 3 sets 10-12 reps

Friday (10-15 minutes of some type of cardio before workout)
Body Part Exercise Sets Reps

Lower Abs Leg Raises 3 sets 10-20 reps

Shoulders Military Shoulder Press 1 set 12-15 reps
Military Shoulder Press 3 sets 10-12 reps
Barbell Upright Rows 3 sets 10-12 reps
Side Dumbbell Lateral Raises 3 sets 10-12 reps

Calves Standing Calf Raises 1 set 12-15 reps
Seated Calf Raises 3 sets 10-12 reps

Saturday (45 minutes- 1hr of cardio only)
Sunday (45 minutes-1hr of cardio only)

Remember after the first 21 days you can go down to 4-5 days a week. I would take Wednesday, Saturday and Sunday off.

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Nutritional and Low Fat Diet Guidelines

1.) Commit to consuming 4 - 6 small meals and snacks everyday.

2.) To succeed, you must plan ahead by packing your foods the night before. Thus, you should always have fresh and low-fat foods around.

3.) Keep it simple. Don't get too caught up on the specifics or your diet. Start by simply just counting calories.

4.) Eat your foods slower.

5.) Make healthier food selections like fruits, vegetables, whole grain cereals, and beans, low-fat or nonfat dairy products, low fat meats, fish and skinless poultry.

6.) Avoid foods that are high in fat and calories.

7.) Avoid foods that are high in sugars such as pastries, candy bars, pies and candy.

8.) Use a variety of fruits and vegetables in your nutrition plan. Start by trying to eat 5 total vegetable and fruit servings every single day.

9.) Remember this: Eat like a king at breakfast, a prince at lunch, and a peasant at dinner.

Here is a sample low fat diet plan (1300 calories).

Breakfast
Amount Item Protein Carbs Fats Calories
12 ounces coffee-w/caffeine 0.40 1.40 0.00 8.00
1 each Bagel-plain, Lenders Bake Shop 8.00 42.00 2.00 210.00
2 tbsp Peanut butter- creamy 8.60 5.70 16.40 190.00
1 tbsp Cream, fluid, half and half 0.44 0.65 1.73 19.55
Total: 17.44 49.74 20.12 427.55
AM Snack
1 each apple-medium with peel 0.30 21.10 0.0 81.00
Total: 0.30 21.10 0.0 81.00
Lunch
3 ounces chicken breast/ white meat 26.40 0.00 3.00 140.25
12 ounces Coca cola- diet w/ caffeine 0.00 0.40 0.00 0.00
.25 cup Croutons-plain 9.00 5.50 0.50 30.50
1 large Salad-lrg. Garden w/tomato and onion 2.60 19.00 0.80 98.00
4 tbps Thousand island-reduced cal. Kraft 0.00 12.00 4.00 80.00
Total: 38.00 36.90 8.30 348.75
PM Snack
1 each apple-medium with peel 0.30 21.10 0.0 81.00
Total: 0.30 21.10 0.0 81.00
Dinner
3 ounces chicken breast/ white meat 26.40 0.00 3.00 140.25
1 cup pasta, corn cooked 3.68 39.07 1.07 176.40
1 small salad-sm. Garden w/tomato, onion 1.30 9.50 0.40 49.00
2 tbps thousand island- reduced cal. Kraft 0.00 6.00 2.00 40.00
Total: 31.38 54.57 6.42 405.65

Grand Total: 87.43 183.42 34.85 1343.95

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We've all heard the term "We are What We Eat". Well this is true. If you eat a lot of fat then you are FAT!!

I can't take credit for this but it is a great tool to live by when shopping for your groceries. It was found in Men's Health Magazine about 5 years ago and I have been using it ever since.

These 12 power foods make up a large part of your diet. The more of these foods you eat, the better your body will be able to increase lean muscle mass and avoid storing fat. They have been proven to do one or more of the following:

Builds muscle
Helps promote weight loss
Strengthens bone
Lowers blood pressure
Fights cancer
Improves immune function
Fights heart disease

There is a easy acronym to help you remember these foods.
A.b.s.D.i.e.t.P.o.w.e.r

A= Almonds and Nuts - eat them with skin in tact

B= Beans and Legumes - Including soybeans, chickpeas, pinto beans, navy beans, kidney beans, lima beans

S= Spinach and Other Green Vegetables - usually the stinkier the better

D= Dairy Products - Fat-free or low-fat milk, yogurt, cheese, cottage cheese

I= Instant Oatmeal - Unsweetened, unflavored

E= Eggs - high quality protein source

T= Turkey and Other Lean Meats - Lean steak, chicken, fish

P= Peanut Butter - All-natural, sugar-free

O= Olive Oil - Extra Virgin

W= Whole-Grain Breads and Cereals - Make sure 100% whole grain

E= Extra-Protein (Whey Isolate) Powder - Highest Source of Protein

R= Raspberries and Other Berries- Blue Berries, Strawberries, Grapes, etc.

Try and and fit at least 6 of these items into your diet daily and you will see dramatic results.

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