Fitness

12-Weeks Out/ Training Program/GARY PASCUAL/47

Weight- 182 LBS   Waist-36

Gary- 12- weeks out/ Stay focused on losing bodyfat consistently/ while gaining lean muscle……Stay on this balanced plan….. No worries…You are right on target!!!!!

Meal #1
6 egg whites + 1 whole egg
1/2 cup oatmeal
1 piece of fruit/Apple or Pear

Supplements: Multi-Vitamin, 2000 mg Vit C, 4 Amino Acids
Meal #2
6-8 ounces lean meat ( chicken / turkey / fish, lean ground beef)
1 small (6 - 8 oz.) sweet potato, 1 apple

Supplements: 2 TBLS Flaxseed Oil

Meal #3
6-8 ounces lean meat
1/2 cup of rice
1 cup vegetables (green beans, broccoli, cauliflower, etc.)

Supplements: 4 Amino Acids, 2000 mg Vit C

Meal #4
6-8 ounces lean meat
1 six oz. baked potato or yam or 1/2 cup rice
1 piece fruit/Grapefriut
1 cup vegetables

Supplements: Multi Vitamin

Meal #5
6 egg whites + 1 whole egg
1 serving oatmeal….1/2 Cup (EVERY 3rd DAY, drop the Oatmeal and take in 1 Cup Vegies.

Supplements: 4 Amino Acids, 2000 mg Vit C

Meal #6

1 6oz Can of Albacore Tuna

Supplements: 1000 mg Vit C, Calcium & Mag,

This is the time for endurance Training with weights alternating from Heavy to medium.

Cardio: 3 days with 1 high intensity….Stair Climbing, Treadmil Incline and Jogging with Short Sprints…2-3 min Jog with 30-45 sec Sprints.

Posing: 1 min/ Hold each Pose…..3-4 evenings per week.  Pose to music to get a fluent transition into each pose.

Water: A Gallon or more daily.

Front Abdominal View/ Notice….Remember, when you fall asleep while tanning

remove your hand from imprinting skin !!!!!/Ha!Ha!!!

Stop Complaining……Start Training

People over 40…… It’s never too late to get into shape !!!! It takes a plan of action (know your steps before you take one).

Hire a trainer to get started: Take 4-8 weeks to learn and implement the exercises properly.

Note: You are working on buiding strength from the inside out: Strong Tendons, Ligaments, Smaller Muscle Fibers. When they become stronger you promote Strong exterior Muscles and Less injuries long term. Warm-up 5-10 minutes before exerting your muscles.

After you have mastered learning the proper uses of machines and which muscles each works….

Focus on your form: Concentrate all of your energy on contracting and stretching only the muscle that you are preforming.

Keep your body centered and remember to keep your knees softly bent while preforming Standing exercises.

1..Put 100% full Focus & Concentration into every workout.

2..Alternate Heavy & light weight training days.

3..Change up the sequence of exercises & weights/machines.

4..Adding Repetitions & Weight/ Lighter Repetitions & weight will cause muscle confusion and change.

5..Believe in yourself and others….Get a Partner to keep you progressing in your goals long term.

6..Make Training goals and change apart of your lifesyle.

 Knowledge & Understanding …………….Muscles & their Functions

 Most people think that gaining muscle weight can only be achieved by lifting weights in the gym.
 However, it is highly recommended that people use the gym and eat the right foods in order
 to prevent muscles from getting damaged.
 The basic thing to remember for muscle gain is to have a good knowledge of muscles and their functions.
 Below are some tips that, if followed properly, http://www.mountainside-medical.com
 can lead to efficient and quick muscle weight gain and prevention of muscle loss.
 

Have the Knowledge:
 This is one of the first things that has to be done for proper muscle weight gain.
 If a person has proper knowledge of the different kinds of muscles that are present in the body,
 he or she can easily initiate the process of gaining muscle weight.

 Knowing the muscles and learning various exercises: that help them expand are also very important.
 A trainer can be consulted to give all of the information about “http://www.gainingweight.info/“”>how to gain weight</a>
how to gain weight and also to explain what the different types of muscles are and how they function.

Experts always suggest that: people looking to gain muscle should undergo the isolation exercise first.
 This means that all of the larger muscles should be recognized and special attention should be paid
 to them at the start of a workout.
 After working on these muscles, the focus should be shifted to the smaller muscles.
 For example, before starting out with a triceps exercise,
 it is recommended that the chest is worked out first.
 If the triceps are worked out first and then the person
 goes on to the chest exercises,he or she does not have the capacity
 to work out properly and these muscles go without a proper workout.

After the completion of the isolation exercise, it is recommended
 that the attention is focused on the compound exercise. This exercise focuses
 its attention on both types of muscles in the body.
 These types of exercises are mostly compromised of push-ups,
 which are very beneficial for the biceps, forearms, shoulders, and even the chest.
 This exercise is recommended to come after the isolation exercise
because the bigger muscles take a longer time to get exhausted.

The last thing that has to be done for proper muscle weight gain
is getting sufficient rest. Getting adequate rest is essential for the muscles.
 In fact, exercise and rest are the key factors that determine
 the pace of the weight gain process.

 Rest is very essential: because it gives muscles time to adapt
 to the wear and tear that occur during exercise.

This needs to be followed by a good diet,which also helps in the muscle gain process.
 A diet high in proteins is normally recommended to gain muscle and to
 prevent damage to muscles or loss of muscles during exercise. 

DavidDiCristo: Editor for the website…http//www.gainweight.info