Physical Training (will be referred to as PT throughout) Nutrition Cardiovascular Training (will be referred to as CT) Rest. If any of these key themes are missing you will not make great gains. PT should be done at least three days a week and should include in this order a warm-up, dynamic stretching, workout itself, static stretching, and a cooldown. PT can be done with two different goals, muscular endurance or muscular strength. In this article PT will include only body-weight exercises. Nutrition is a self-explanatory theme, but will be described in detail later on. CT is similar to PT, but focuses on other forms of exercise to burn stored energy. Finally, resting is obvious. Get enough sleep and you will have met this goal.

Upper Body (Arms, Chest, Shoulders) Pull-ups Super-mans Press-ups (push ups) in many variations Ball grips Chin-ups Lower Body (Calves, Legs, Glutes) Calf Raises Squats in many variations Glute Marches Wall Sits Glute Bridge Raises Core Muscles (Abdominals) Crunches Reverse Crunches

Pull-ups Super-mans Press-ups (push ups) in many variations Ball grips Chin-ups

Calf Raises Squats in many variations Glute Marches Wall Sits Glute Bridge Raises

Crunches Reverse Crunches

Neck Rolls, Up, Back, and Overs Hi Jack, Hi Jills Press-Press Flings Standing Toe 7ters Four-Way Leg Swings Trunk Rotations Four-Way Lunges Trunk Twisters

Static stretches that should be used after workout as a cool-down include: Lateral and Forward Neck Stretches Swimmers Stretch Upper Back Stretches Posterior Shoulder Stretches Supine Back Stretch Overhead Trunk Side Stretch Torso Prone Stretch Hip Cross-Overs Iliopsoas stretch Butterflies Standing quadriceps stretches Sitting hamstrings

To determine how many calories you need a day, use this equation: 6. 95 x Weight + 679 = Calories normally burned in a day. Now, take that amount and multiply by 1. 7. So the final equation should be 6. 95 x Weight + 679 = Daily amount x 1. 7. [5] X Research source Now that you have figured out your daily expenditure, add 200-500 calories for muscle gain. For weight loss, subtract 200-500 calories from your daily expenditure.

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