Training Guides For Beginners, Intermediate And Advanced!

In this article I will give you an introduction to weight and cardiovascular training and dieting for the beginner. It is important that you do not go straight into training without having prepared before hand.
Training Guide for Beginners
Welcome to the first in my series of articles. In this article I will give you an introduction to weight and cardiovascular training and dieting for the beginner. It is important that you do not go straight into training without having prepared beforehand.

Below I have included a beginner's weight training cardio training and a basic dieting program. The weights workout is basic and should be performed in a total body format once per week. The cardio program is also basic and should be performed for 30 minutes three times per week. Finally the dieting program is only an outline and may be modified using suitable substitutes, but be sure to if possible eat six meals per day, this ensures your body is constantly fuelled. I realize it is not possible to cook and prepare six meals per day so I have added
protein shakes to supplement these meals. However, please stick to a healthy balanced diet and avoid cheating.

WEIGHT TRAINING (beginner)
Sit-ups 25 reps One set,
Bench Press 12 reps One set,
Incline Dumbbell Curls 10 reps One set,
Overhead Press 10 reps One set,
Bent-over Rows 10 reps One set,
Tricep Extensions 15 reps One set,
Calve Raises 25 reps One set,
Squats 15 reps one set.
(To be performed once per week)

CARDIOVASCULAR TRAINING (beginner)
Jogging 30 mins,
Bike 30 mins,
Rowing 30 mins,
(Choose one each training session)

BASIC DIETING
Meal 1 bowl of oatmeal,
Meal 2 protein shake,
Meal 3 Chicken breast and vegetables,
Meal 4 protein shake,
Meal 5 grilled steak and potato,
Meal 6 protein shake.

Stick to this regime for four weeks, my next article will be a training guide for the intermediate and will advance from this guide.


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Training Guide for the Intermediate
Welcome to the second in my series of articles. In this article I will take a deeper look in to weight training, cardio and diet. This article follows on from my last article, and do not attempt to start this regime until you have done four weeks of the previous training guide.

Below I have included what an intermediate trainee should be doing when weight training, cardio training and a more-advanced dieting program. The weights training is more advanced and should be performed on a 2-day split (upper body one day, lower the next) abs should be done on a day off. The cardio program should be performed the same as before but with an extra ten minutes per session. Finally the dieting program has been added to so be prepared for extra meal preparation.

WEIGHT TRAINING (intermediate)

UPPER BODY
Bench Press 12 reps two sets,
Incline Dumbbell Curls 10 reps two sets,
Overhead Press 10 reps two sets,
Bent-over Rows 10 reps two sets,
Tricep Extensions 15 reps two sets.
(To be performed once per week)

ABS (intermediate)
Sit-ups 50 reps one set,
Side crunches 50 reps one set.
(To be performed once per week)

LOWER BODY (intermediate)
Leg extensions 15 reps two sets,
Calf raises 15 reps two sets,
Squats 15 reps two sets.
(to be performed once per week)

CARDIOVASCULAR TRAINING (intermediate)
Jogging 40 mins,
Bike 40 mins,
Rowing 40 mins,
(Choose one each training session)

BASIC DIETING
Meal 1 bowl of oatmeal and egg whites,
Meal 2 protein shake,
Meal 3 Chicken breast and vegetables,
Meal 4 protein shake,
Meal 5 grilled steak and potato and a sugar free dessert,
Meal 6 boiled eggs'
Meal 7 protein shake.

Stick to this regimen for four weeks, my next article will be a training guide for the advanced and will advance from this guide.

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Training Guide for the Advanced

Now for the third in my series of articles. This article will look at weight and cardio training and diet for the advanced. This guide follows on from my previous two guides and should not be attempted until you have done a 4-week cycle on both guides. As this is the advanced guide, things are a little more complicated and a little more work is required in all aspects of the training.

Previously the weights workout was based on a 2-day split, but now just one or two muscle groups are exercised in any one workout. The cardio again has been increased by ten minutes per session and finally the diet has been added to, so sorry but yet more preparation is required, but when you start seeing major results you'll realise it was worth it.

Please look at the new weights and cardio workout and diet and follow the instructions.

WEIGHTS WORKOUT

CHEST AND ARMS
Bench Press 12 reps, Three sets,
Incline Dumbbell Curls 10 reps, Three sets,
Tricep Extensions 15 reps, Three sets,

BACK AND LEGS
Bent Over Rows 10 reps, Three sets,
Dead Lift 10 reps, Three sets, Calve Raises 25 reps, Three sets,
Squats 15 reps, Two sets,

SHOULDERS
Overhead Press 10 reps, Three sets,
Side Raises 12 reps, Three sets,

ABS
Sit-Ups 50 reps, Two sets,
Side Crunches 50 reps, Two sets,
(all splits to be performed once per week and do only one split per day).

CARDIOVASCULAR WORKOUT (ADVANCED)
Running 50 mins
Bike 50 mins
Rower 50 mins
(do one of each three times a week)

ADVANCED DIETING
Meal 1 bowl of oatmeal and egg whites a piece of fruit/yoghurt,
Meal 2 protein shake,
Meal 3 Chicken breast, vegetables and a jacket potato,
Meal 4 protein shake,
Meal 5 salad,
Meal 6 grilled steak, potato and a sugar free dessert,
Meal 7 protein shake,
Meal 8 boiled eggs,
Meal 9 protein shake.

Follow this schedule for four weeks and modify it to what works best for you. If you have followed all my guides starting from beginner you should have seen some excellent gains. Please look at my future articles as I hope they will help you further. If you have been injured training then look forward to my next article, all about getting back to training from injury.

Thanks for reading and goodluck.

Michael.