Hello guys before i start this blog let me introduce my self so my name is Singgih Almando Wijaya im currently 16 years old so this blog is about things that you need to know before jumping in to the fitness industry so in this blog my
main focus is all about working out,training program,fitness plan, dieting,how to keep being motivated through your fitness journey and lastly why we should strart working out but remember this is only the outline .So in case you didn’t know
Working out is activities in order to improve strenght or appearance of your body its like working out your muscle group to make it more ripped or bigger and makes you feels good.
So we all want to be healty right,well to achieve that we need to exercise,go to the gym and eat healty foods. So my main focus on this blog is on going to the gym so when you go to the gym you had to have your workout plan first
whats your goal or what part of muscle group that you want to build neither it is chest, back, shoulders,arm,or leg its up to you but there are may program that work the best for you for example: BroSplit,FullBody Workout,and
PushPullLeg day,these training program based on your routine.So im going to explain it to you one by one.So the BroSplit training program is currently my go to training program because i love going to the gym i go to the gym
like 5-6 times a week and it is the most suitable for BroSplit day so Bro split day is a training program that allow you to train a different muscle group per day so for example monday is chest day with tricep and Tuesday is back with bicep
wednesday is Shoulders and Thursday is Leg day and you keep that rotation going.The Full Body workout is a type of training program for a people who dont want to spend more days in the gym,this workout is easy to understand you should’ve
known by now,yes you work out all of your muscle group in one single day so you train your chest,back,arms,and legs and you get one rest day after you done your Fullbody workout day,its like you go to the gym on monday but you rest on
tuesday and go back to the gym on wednesday .And lastly its PushPullLegs day is for people that have time to go to the gym but at the same time you dant want to spend more days on the gym its quite simple, Push work out is like
training program that use PUSH movement such as chest workout,shoulders workout,and tricep so you combine those 3 workout into 1 day and pulling is a training program that use PULL movement like Back and bicep and last is leg day
you just train your legs thats it,if i can give you an image about this workout is this workout you requires 3 days of working out and 1 day or 2 day rest and get back on track.
Moving on to fitness plan, so i will explain it to you,what is a fitness plan? Fitness plan is a plan for what you are going to do with your own body, there are 2 fitness plan if you’re looking to increase muscle size make your appearance bigger,
a bulking plan is the one to go to, but If you’re aiming for a reduction in body fat and you want to look leaner the cutting plan its for you,on the day i started my fitness journey i use cutting plan.
in terms of bulking you and you want to look bigger,bulking plan should include: A daily calories surplus that includes a suitable amounts of protein you need to maximize your muscle growth,Eating an extra 200-500 calories a day
Eating Generally, aim for 0.25 – 0.5% of weight gain every two weeks. Every body is different, so these guidelines are generalized,lifting should be 6-12 rep range to see more proper muscle growth and the most important thing of all
is to get a quality sleep or uninterupted sleep (7-9 hours).For cutting you should include: A daily calorie deficit that includes increased protein to help maintaining the lean muscle during the cutting phase so you didnt lose that much muscle
The remaining calories on your plan will be comprised of carbohydrates to maintain productivity on training sessions,you can aim for losing 0.5-1% per week of your bodyweight during this plan
Lifting should be high volume and involve more compound movement to maximize your calorie output . Minimal rest time between sets will keep your heart rate up, well you might think that:”oh, can lose fat by just running,and i can still eat as much as i want”
well thats a big misunderstanding there because how hard you train but you still eat dirty you are most likely will fail to achieve your goal.The main focus is to the plan and be consistent.
When it comes to dieting,most people think dieting is least important thing that you should be considered on achieving your goal,most people think that dieting is 20% and working out or exercising is 80%, but in the reality
its the complete opposite,most people have a misperception on dieting,they think dieting is a piece of cake and working out is hard well thats wrong for me because if you ask a famous bodybuilder which is harder
i can approve that dieting is way far more harder than working out if you go to the gym without a proper nutrients you will most likely to get exhausted easily to dieting.Well if you want to discuss further about dieting
its could be a new blog page for a new topic but i am going to explain it to you what is dieting,dieting is to limit the food and/or drink that you have, especially in order to lose weight. in my expirience if you want to go with
a fast proggres you have to count your macros too and its the same as a slow proggres too you count your 3 pillar nutrients is fat Fat cells provide triglycerides to fuel much of the body’s internal work and physical activity
and not all fat is bad except from fast food.Carbohydrates, Carbs Provide Your Body With Energy when you working out i suggest you to eat carbs 1-2 hours prior working out and lastly my favorite nutrients is protein
Protein do most of the work in cells and are required for the structure, function, and regulation of the body’s tissues and organs.So to achieve your goal you must diet no matter what.
And you might be thinking what im going to do if i lose motivation on my fitness journey,well i have been there too guys i stop going to the gym for almost 1 whole year and i regret it,why? because if i use that 1 whole year
staying committed and doing what ever it takes to achieve my goal i should be a better person now.You might be wondering what should i do if i lose motivation on going to the gym or working out,its easy guys you should change
the word motivated into committed if you just get motivated but youre not committed to your own goal your fitness journey is going to be a waste, motivation you can buy it online but staying committed on your goals is something
that you can’t buy online,and you have to remember the reason why you start working out or going to the gym,so stay committed to your goal and dont waste your time on something that slow your progress.
There are ways to stay committed or motivated on going to the gym is bet with your friend and you will win twice, and a little competition can light a fire.
Last but not least there are reasons why we are going to the gym in the first place, so in my expirience i talked to many people why they started working out most of the answer they say is i want to get slimmer i want to get
a beautiful body (in a different way),i want to get stronger,i want to get healthier,Because you want to feel sexy in order to get ‘sexy’ you need to workout,To reduce your risk for life-threatening disease, for me im scared of
getting a life threatening disease, i dont want to start a hereditary disease.To meet new people,don’t get me wrong i meet a lot of people with different personalities,different race,different body type so i can learn alot from them.
To boost your self-esteem, when you are working out most of us didn’t realize how much our self-esteem have developed and it make us feel better and stronger than before and lastly to restore your self-confidence, when you see results
you automaticly restored your self-confidence you look better,you feel better.It makes you smarter it is for you and me too,studies that exercise is directly associated with how smart you are. In fact, the latest neuroscience suggests exercise does more to bolster thinking than thinking does by building a brain that resists physical shrinkage and enhances cognitive flexibility.
Workingout for the best 