The Adonis Workout is the best way to get ripped and get lean at the same time, giving you that six-pack you’ve always wanted and the lean body you’ve always needed. If you follow the program exactly, you’ll have the perfect physique in only two months! Try it out today, and start transforming yourself into that fitness male model that women can’t help but stare at wherever you go.
It’s time to head out of your house, but not just yet. Now it is time to prep for the workout and gets psyched up. Here is how you will pre-workout fitness male model style. Chug down a cold glass of water. Wash down two protein bars with about 16 ounces of water for good measure (carb loading!). Treadmill? Check! Pre-Workin – FITNESS MALE MODEL – Let me tell you why. A lot of guys like going to the gym first thing in the morning before work or school, and that is fine.
But as much as I love seeing my fans at the gym on weekends or when I travel for work, I would never suggest waking up early enough on a weekday morning so that you can have your breakfast after. On those mornings when all else fails, go out for breakfast at someplace close by so you can chow down and then go back home to have another meal before hitting the weights.
Your appetite will be too big from the earlier meal, and you’ll do yourself more harm than good if you don’t eat enough carbs. It doesn’t make sense to skip breakfast altogether because this leaves your body without fuel for the rest of the day. It would help if you had something light, like fruit or cereal. But don’t be fooled into thinking that eggs are a healthy option—they’re loaded with cholesterol and fat!
The next step is to prepare mentally before working out. Take deep breaths while chanting your mantra to center yourself and eliminate distractions from other thoughts that might keep you from focusing on your workout routine. Don’t forget to stretch!
If you want to start working out at home but don’t know where to start, try this quick routine for your upper body. It only takes about 10 minutes and doesn’t require any equipment. All you’ll need is a stopwatch or timer!
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Wide-Grip Chins 3×8-10 sets (with an overhand grip; close to the body)
Chest Presses 3×8-10 sets, 8-12 reps (incline, flat, and decline). Front Lat Pulldowns 3×8-10 sets, 8-12 reps (pronated grip with shoulder blades down at the top of the movement)
Back Lat Pulldowns 3×8-10 sets, 8-12 reps (supinated grip with shoulder blades down at the top of the movement) -Reverse Flyes 3×8-10 sets, 8-12 reps.
Biceps/Forearms/Abs Workout: -Preacher Curls 4×6-10 sets, 6-8 reps
Barbell Curls 4×6-10 sets, 6-8 reps (standing with a semi-upright torso)
I don’t want you to stop!
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Give your abs an incredible workout with this Abdominal Exercises tutorial. This routine features exercises that require using your body weight, like planks and mountain climbers. In just eight minutes, you can get a core workout. Let’s get started!
Bent-Knee Plank (two sets of 10 seconds) Reverse Crunch (three sets of 15 reps) Mountain Climber (three sets of 30 seconds) Side Plank (two sets for 20 seconds) Lying Hamstring Stretch (two sets for 30 seconds).
Drop down to do a set! Repeat on another side. Then switch to one leg at a time! Keep the intensity up, but remember not to force anything too hard on these. You want to keep those joints healthy for years after this workout is over!
A cardio workout to build stamina and endurance requires a mixture of low and high-intensity aerobic exercise. For an hour, you could do moderate-intensity steady-state exercise, interval training, or circuit training. Moderate intensity is up to 60% of your maximum heart rate. Intervals are exercises that alternate between higher and lower intensity, like running at full speed for 30 seconds, followed by walking for one minute.
Circuit training consists of exercises that keep your heart rate elevated with little rest in between, such as hopping jacks, pull-ups, crunches, pushups, and back extension – all performed consecutively until the end of the workout routine. Circuit training can also be accomplished through weight lifting, but we will talk about weight lifting later on. You can try many more types of workouts, such as yoga, Pilates, hiking, etc.
Yoga will help build muscle strength and improve balance, while Pilates tones muscles through repetitive exercises designed to lengthen and strengthen muscles. Hiking will increase cardiovascular health because it elevates your heart rate for long periods while engaging your entire body, which burns more calories than any other fitness activity, according to research from West Virginia University.