My weekly workout routine



When it comes to weight training, I am what you can call a true beginner because I had never touched a weight before setting my weekly workout routine. To enable me to get on track, I have had to undertake a four-week program that has led to my current regimen. During the first week, I started with a full-body training split, which basically meant training all my major body parts in each workout. I trained three days the first week, exercising a single body part during each session. The rest day between each training day was essential to enable body recovery. Thus, Monday, Wednesday and Friday were full-body workout days, Tuesday and Thursday were recovery days and Saturday and Sunday were rest days.

My exercise sessions involved a collection of basic moves or free-weight movements that I had to master to obtain long-term rewards in strength and muscle size. I did three sets of every exercise for every workout so I got a total of nine sets for every body part. The exercises included: dumbbell bench presses; lat pulldowns; overhead dumbbell presses; leg presses; lying leg curls; rope pressdowns; barbell biceps curls; standing calf raises; crunches. I finish the day at home where I train for another 15 minutes with my standing punching bag.



During the second week, I trained different body parts on different days so my entire body was trained over the course of two days. The week comprised of two days for the upper body and two days for the lower body, with Wednesday, Saturday and Sunday as rest or recovery days. I carried over some exercises from week 1 to week 2, with the addition of one move to each bodypart routine, except for the abs. This allowed me to more completely exercise all muscle groups from multiple angles. I did two chest exercises, and a dumbbell bench press, which is a compound movement involving multiple joints or the elbows and shoulders in order to work as many muscles as possible. I also did an isolation exercise via a dumbbell flye involving just one joint while targeting the pectorals more greatly.

In week three, which begins this coming Monday, I shall be stepping up to a three-day training split. This will involve training all my ‘pushing’ body parts including my triceps, shoulders and chest, then working on the ‘pulling’ body parts including the biceps and back on Tuesday, then my lower body including my quads, glutes, hamstrings and calves on Wednesday. I rest on Thursday, then hit the gym on Friday to do the same as what I did from days 1 to 3. An added exercise will be there of course, to provide even more aspects through which I will be training my target muscles.

On week 4, I shall be training 4 days a week, with a 4-way split that targets each body part just once. I will train my calves and abs twice. The routine gives each muscle group enough focus and will let me train with greater intensity. Waiting to get past this week to that, folks!

If you are interested in creating your own schedule I really recommend this article.

Simple protein rich meals that can help you lose weight



In terms of making you feel physically full for longer, nothing beats a protein-packed meal, which also helps you stick to your weight loss goals. Protein has the power to build muscle mass, which replaces the adipose or fat tissue in your body. It can also help you subdue your hunger. However, it won’t do to stick to a few primary sources of the nutrient, which can cause taste bud fatigue. It also prevents your body from absorbing health-promoting nutrients in foods rich in protein that you are probably just overlooking.

During the first week of your protein routine, introduce a protein source to your meal. Boost protein gradually without losing focus on your calorie count. Make good choices on your protein sources. Most importantly, check with your doctor prior to deciding to introduce plenty of protein in your diet, which could exacerbate certain kidney and liver diseases.

If you are looking for the best protein sources cited for being rich in nutrients but low in calories and saturated fat, try the following foods: seafood; lean meat; low-fat dairy; beans; eggs; soy; nuts and seeds. Do make it a point to switch your protein foods, such as when you eat salmon and other omega 3-rich fish, lentils and beans that not only provide protein but fiber as well, almonds on your oatmeal or walnuts on your salad.

In terms of protein payout, a cup of cooked spinach only has 41 calories but also gives you 5 grams of protein as well as vitamins C and A, heart-healthy folate and antioxidants. The protein you can get from a cup of this green superfood is nearly as much as what a hard-boiled egg can give you. Steaming is a much better way of spinach preparation than eating the vegetable raw because of how it is easier for the body to enjoy better calcium absorption from this green. Pasta dishes, omelets, soups and veggie stir fries can be enhanced with spinach.

A cup of sundried tomatoes gives you 6 grams of protein, while guava, which has the highest protein content among fruits, can provide 4.2 grams of protein with every cup. A medium-size artichoke boasts twice as much fiber as kale and also has one of the highest protein quantities among veggies. A cup of peas has 8 grams of protein.



A 4-ounce strip steak of grass-fed beef offers 26 grams protein while being naturally leaner compared to standard meat. The USDA compared a 90 percent lean hamburger that can average up to 10 grams fat to a buffalo or bison burger of comparative size that only averages 2 grams fat with 24 grams protein. Based on that comparison, bison is one of the leanest meats you can find. The exotic ostrich meat features the same rich taste as beef but with less fat compared to chicken or turkey. With a four-ounce patty of ostrich meat, you get nearly 30 grams of protein and merely 6 grams of fat, with one serving boasting 200 percent of the recommended daily allowance of vitamin B12.


Pork tenderloin has a bit less fat compared to skinless chicken breast and has 24 grams protein for every serving. For fish, choose halibut, Pacific cod, wild salmon and light canned tuna.