Workout Programs

Question: Does anyone know the most powerful extreme gluteus maximus workout programs? I want to build muscle in this area of my body; but I don't know quite how. I know that it take high-protein meals; but where can I find a workout program online that guarantees maximum results. If you know, please tell me.

Answer: I just finished P90X extreme fitness 90 day challenge and it's amazing. A company named Beachbody created P90X and now they have a program call Brazilian Butt Lift. The trainer, Leandro Carvalho trains world-famous supermodels and knows how to build the booty right. Check it out. ~Jamie http://tinyurl.com/BrazilButtLift

Question: Are there any websites that where I can print out a variety of natural weightlifting workout programs? I would like weightlifting workouts focussed on bodybuilding, for bulk and mass, primarily, without all the "mass media hype". You know, just natural workout programs. I admire Jack Lalanne's philosophy of "pride and disciple". Any workouts that range from a "3 days a week" up to a "6 days a week" program.

Answer: www.bodybuilding.com www.getbig.com

Question: What diets or workout programs have actually worked for you? preferably specific diets or workout programs and not just "eating healthy and running'

Answer: This one Remember you need Three (3)Things The first 2 are Willpower & Wont power Wont eat Junk food Wont drink soda's and Wont eat Ice Cream Will Exercise everyday Will eat Healthy foods Cycling, Swimming Tennis and Brisk Walking, Skating is good too Sound like hard work? 2 coin a phrase 'just do it!' The third thing you need is commonsense *Good Karma*

Question: Is it better to do the workout programs on treadmills or just run? You know how treadmills have "weight loss programs" or "aerobic programs"? Will you lose more weight faster by doing one of those or just simply running on a treadmill?

Answer: OK, ignore the spammer above me. Those gimmicks never work and prey on peoples desire to lose weight easily, if they do work, it will be short term and the weight will come back as soon as you stop. Either will work, the programs might push you a little harder than you'll push yourself though. Just make sure to spend no less than 30 minutes on the treadmill, at a speed that will keep your heart rate up steadily. Spend no more than 1 hour on a treadmill either. This includes a 5 minute warm up and a 5 minute cool down. You need to make sure to do this when you run too. For weight loss you also need to watch your diet as well. That means eating enough just as it means not eating too much. If you don't get enough calories your body will burn muscle instead of fat. EDIT: Shaun is ok, the first answerer is the spammer, in case no one noticed.

Question: What type of workout programs would help me get into shape for track? I've never ran track before, so I'm deciding to do so this spring. I plan on either running the 400 meter or 800 meter. My sport is soccer, so I'm used to running. I'm out of shape now and I would like to get my fitness level up before track starts. Any idea on what type of workouts or running regiments I should try?

Answer: I say that you should have at least your muscles filled with glycogen before you do the sprints, this is done by doing a carb load meal several hours before the workout, or a carb load meal(s) the day before. but don't actually eat carbs before the workout, this is to make sure GH gets secreted during the workout, then about 30-60 minutes after the workout eat up! Sprints: sets X seconds Mon. - 5x20, 4x30, 3x40 3x30, 3x40, 2x50, 1x60 5x30 (2 sets) Tues. - 6 x 250 (35 – 28 @ 200) 2 min rest 300 – 200 – 100 (39 – 26 – 13) 100 walk rest (2-3 sets) 400 walk rest 3 x 500 (500 walk rest) 500 – 400 – 300 – 200 (walk what you ran for rest) Thurs. - 4 x 100 (25 sec rest) 2 sets (full recovery between) Run 100 (walk back 50) Run 100 (cover full lap) 200 (30 sec rest) 200 2 x 352 (full effort) full recovery The intensity and times of these runs will be determined by the target times for your athletes. Sample Workouts (400) Sprints: Mon. - 5x20, 4x30, 3x40 3x30, 3x40, 2x50, 1x60 5x30 (2 sets) Tues. - 6 x 250 (34 – 27 @ 400) 2 min rest 300 (45 sec rest) 300 (3 sets) 350 (60 sec rest) 350 (3 sets) 3 x 500 (500 walk rest) 600 – 500 – 400 – 300 – 200 (walk what you ran for rest) Thurs. - 4 x 100 (25 sec rest) 2 sets (full recovery between) 200 (30 sec rest) 200 – 2 sets (full recovery between) 250 (40 sec rest) 150 – 2 sets (full recovery between) 300 (45 sec rest) 100 – 2 sets (full recovery between) 2 x 352 (full effort) full recovery between The intensity and times of these runs will be determined by the target times for your athletes. Sample Fall Workouts The following workout is for hurdlers, sprinters and sprinters who run 400 meters. To be a sprinter, you have to train like a sprinter. You should work on the areas that improve and develop the phases of sprinting. Your first priority should be to work on sprinting technique on a daily basis. This includes the warm-up, phases of sprinting: the start, acceleration, transition, maximum speed, speed maintenance and finishing form. Working on the proper technique will eliminate any problems you are having. After technique, work on repetitions and strength, which includes weights and Plyometrics drills. For strength training refer to the web site under the "Coaching" button. Sprinters can use this same program. Follow the four-day cycle and start gradually. Also, be sure to do sit-ups between exercises. You should have two types of warm-up routines. One is for workouts and the other is for competitions. Part of your warm-up should include technique. A proper warm-up includes: Jog at least 800 meters; flexibility (20 minutes); accelerations (10 meters, 20 meters, 30 meters, 40 meters) with progression of distance. Increase the workload week-by-week. Intensity can be increased. The number of repetitions can be increased. Technique after the warm-up: Always work on technique for 35-45 minutes (hurdlers work on hurdle technique; sprinters work on mechanic drills; baton & sprinting out of the blocks 2 days a week) After technique, work on repeats. The following Periodization Program should be your preparation for track: When you start repeats, start with 3 or 4 and work yourself up to your maximum repetitions and distance. Saturdays and Sundays are rest days. Stay away from sprinting altogether. It is important that you get enough rest to recover. General Preparation Period: All workouts in the preparation period are done in good supportive flats and are never all out. You are working to learn pace, form and how to run into curves and out of curves. Each week every workout will get a little bit faster, without straining. If you want to run fast 400's, you must learn how to run pace and get faster and faster without straining. Monday: Work on repetitions of 300-600 meters with complete rest between repetitions. Work on even pace. Workout a total of 1200 meters. Tuesday: Run Repeat Hills if available (start with 3 repeat hills the 1st week; work up to 6 repeat hills). Run 200 meters up a hill, working on good arm action and no straining. Always walk back down. Workout a total of 1200 meters. Wednesday: Work on repetitions of 80-150 meters. Run 6x150 meters. Start at the beginning of the straightway so you only have to run one curve. Each 150 meters gets faster. Keep walking between each 150 meters and do not sprint until you are ready. Workout a total of 900 meters. Thursday: Same as Tuesday. Friday: Work on repetitions of 20-60 meters. Saturday: Competition Sunday: Rest Warm down regardless of the difficulty of the training workout. Communicate from the very beginning what is expected in your "goal routine". This way there will be no surprises. Let them know the format and what they are working towards. Sprinters will not be able to do this training routine in the beginning. This is your goal training routine. Training should be a gradual building process. S

Question: What are some great workout programs/products? I eat right and exercise hard at the Y 3 times a week and every now and then use my ab rocket or wii fit. But i'm still not getting the results that I want. Does anyone have any suggestions for good programs or products?

Answer: There are certain foods that burn the fat and there are certain foods that turn to fat.You must eat right. That is get a balanced diet of carbs+proteins+some fats.Exercise is important. But bring a variety in your workout. If you do the same workout , over and over, your body will get used to it and will burn fewer calories.

Question: What diets or workout programs have worked for you? preferably specific diets or workout programs and not just "eating healthy and running'

Answer: never did before a diet program, try this I hope it would help* http://www.annecollins.com/diets-weight-loss-programs.htm

Question: Does anyone know any websites that have workout programs for a Fitness Center? I would like to gradually work the machines but dont know what I should do for a full body workout and how many reps to start out with and for how long before I can go to the next phase.

Answer: YES. go to google and look up LOUISVILLE ATHLETIC CLUB GOULD'S GYM,

Question: Does anybody have any good workout programs? I need to switch my routine. i need like workouts for chest, traps, shoulders, back, calves, thighs, triceps, biceps, forearms, abs.... any help please?

Answer: go to bodybuilding.com.

Question: where can i find workout programs online ? i am trying to find workout programs for advanced training, can anyone please suggest a website where i can find such program samples for free

Answer: www.trainwithmeonline.com works great...

Question: hey y'all i NEED a six pack for something in school by the beginning of march ANy Home workout programs? Well i need to have one by march and my goal is to have one by march at the most. Any suggestions to what to do by then. HALP. I have been workin out all summer and I dont see the results I want. Any suggestions would be great.

Answer: sit up..really work..

Question: Does workout programs and aerobics help me to lose weight while im on a low cal diet? One of my friends told me that, aerobics cause u look like bigger bc it produces muscles. Can u help me with that?

Answer: Muscle development on women is different than on men. I know that you are worried about looking bigger because of muscles, but this isn't the case for women, and let me tell you why: 1. Fat takes up 5 times the amount of space on your body that muscle does. So, replacing fat with muscle actually makes you appear slimmer. 2. Muscle burns more calories than any other type of body mass. So, as you build more muscle, the more fat & fuel your body will burn, helping you lose weight. 3. 99% of all women will get that sleek, toned appearance from working out, not end up looking like Arnold or some "He-Woman". In order to look like Arnold, you have to do years of concentrated exercise & nutrition, have a lot of specific knowledge of how you want your body to develop, and be willing to build a lot of muscle mass to show it off. By working out with weights, keeping the weights low and the reps high (around the 12-15 range), you will build lean muscles, not the pair of battleship guns that Arnold sports.

Question: Does anyone know of any good website that have steady workout programs on them.? Ive search for a while and found sites that have workout TECHNIQUES....but they do not have an actual workout routine. Can anyone help? Thanks.

Answer: HAHAHA, you absolutely do NOT have to make up your own. That is crazy. How are you supposed to know what to do if nobody teaches you? If you have a gym membership, but can't afford a personal trainer, get in the habit of being close to someone who is being trained. Watch and listen to their session and then try those things for yourself. Routines are going to be based on your actual goals. For example, if you want to tone then you would be advised to lift lighter weights and have more reps and sets. If you want to build muscle, you will be advised to lift heavier weights for less reps and sets. The magazine Self has a great support system on line. Go to self.com and join (I think it's free). They give you all kinds of ideas. Try revising your question and state your actual goals so people with actual exercise/personal training experience can offer you some help. Whatever your goal is... it is important to exercise 3-5 days per week and keep both cardio and strength training in your routine. Shoot for 20-40 of cardio (depending on fitness level) and 30-45 of weight training. Mix your work outs up. Your muscles have memory and you have to keep tricking them. Tread mill one week, elliptical the next, etc. Same with weights. There are hundreds of ways to works your bicepts and triceps, so don't get used to always doing the same techniques. Keep a log if it helps. Keep track of the amount of weight you used, the technique, reps/sets, etc. Then make sure at your next workout you try something different. Never be afraid to watch people and ask them what they're doing and what groups it works. You'd be surprised how people at the gym will help. BUT, my advise is to ask a trainer or watch a trainer. A lot of people can do things wrong which ultimatley can hurt you! Good luck

Question: I have 5 months to get in shape for soccer. Does anyone have any workout programs that I could use? I'm sixteen and pretty in shape so I don't really need to lose any weight, just need to build stamina, speed, and general fitness.

Answer: First, exercise everyday and have a healthy diet consisted of fruits and vegetables and also carbohydrates. To build stamina, run for a long period of time, try not to stop. Try jogging 30 minutes the first day without stopping. Extend the time period every other day or so. Everybody is born with fast-twitch fibers or slow-twitch fibers which are both genetic. If you're born with fast-twitch fibers, then you're fast at running...if you're born with more slow-twitch fibers, then you're made for long-distance running. To run faster, you have to make sure you've had some sort of carb before the match. I suggest not to worry about speed for now. Go for a jog in the morning. Exercise everyday. Drink water every 30-40 minutes as football [soccer] players need lots of water. Don't forget to work with the ball. Practice passing, dribbling, kicking and all. Drink lots of water, work out, exercise, and maintain a healthy diet. STRETCHING is very important too.

Question: Has anyone tried the workout programs that increase your vertical leap? They say they can increase your vertical leap from 8 inches to 14 inches, and I was wondering if anyone had really tried it and seen any results?

Answer: i started dunking in 10th grade and i attribute that to plyometric jump box training, our basketball program used that in high school and it made a few kids get a lot more air born, but I also tried the Air Alert jump program for a week and i was still able to dunk without every following that program and only doing the box jumping http://www.airalert.com/

Question: Does anyone know a free website that gives workout programs for beginners?

Answer: Check up these Workout Exercises : Weight Training, Plyometrics , Stretches (Flexibility), Pilates, Ball, Cardio Dumbbells, Cables etc. 100's Of Exercises. They have animated photos, so it's easy to understand how to do them. http://www.myfit.ca/exercisedatabase/exercise.asp it's free and there is a forum to talk to people like you.