Weightlifting Program
A full day all planned out for you.

A good weightlifting program will sometimes involve supersets, tri-sets and giant sets using free weights or machine weights. This men's workout consists of performing these exercises back to back without a time to rest in between sets. This is my favorite weightlifting program. I will walk you through the whole workout from what you should take when you wake, what you eat after you workout and what you should do right before you go to bed.

This is a great program that targets individuals with intermediate skill levels, seeking to loose weight and increase muscle mass and definition. If your a beginner, you might want to checkout our beginner workout.

Now, you can follow this whole beginning part and then choose one exercise listed below for a complete day of nutrition and training.....

When you wake-up:

First, do about 15-20 minutes of cardio, research has shown that doing cardio in the morning before breakfast has proven to almost double the fat burning efforts. Also when doing cardio, try to vary your speed, such as going slow for 5 minutes, then go as fast as you can for 5 minutes. Your main goal is to burn fat.

Then take this supplement stack 30-60 minutes before breakfast....

Take a multi-vitamin

This is just something everybody should do to insure your getting your daily allowance of vitamins.

Take a whey protein isolate shake (use 2 scoops)

Check out our protein powders page for more information on isolates and different kinds of powders to use in your weightlifting program.

Add honey or sugar to your shake (use 1-2 tablespoons)

The fructose will go to your liver, where it will tell the body to stop breaking down muscle amino acids for fuel. The glucose will boost your insulin levels and stop muscle loss and stimulate muscle growth.

Add Argentina (use 3 -5 grams)

To help insure that the amino acids reach your muscles promptly. Argentina is readily converted to nitrix oxide in the body, which helps to dilate blood vessels and improves nutrient delivery to muscles.

Add Caffeine (use 1-2 tablets)

Caffeine can be used every morning. It's a central nervous system stimulant, that will improve focus and has the ability to improve strength and endurance, while kick starting the fat burning process.

Add Tribulus Terrestris (500-750 mg)

You can find out what this natural herb does and how it can help.

Add Carnitine (2-3 grams)

Carnitine is shown to increase numbers of receptors in muscle cells that bind the hormone testosterone and allow it to prompt muscle growth.

All of this can be combined together in your Whey Protein shake to help kick start your weightlifting program.

BREAKFAST:

Be sure you eat 30-40 grams of quality protein every morning. To see other meal ideas check out our mass building diets page for one with a heavy duty appetite.

- 3 whole large eggs, 2 egg whites, cheese or 3/4 cup of low-fat cottage cheese.

- A piece of fruit like a banana or apple.

- Complex carb like oatmeal or 2 piece of whole grain bread.

After eating breakfast, its good to take creatine 30 minutes before your workout. After 30 minutes is up, you can now start stretching.

Start by stretching the muscle that you are going to workout, check out these stretching exercises for examples of basic stretches you can do before you workout.

After stretching, you should do cardio....

Due 10 minutes on the bike or machine of your choice, if you don't have cardio equipment, running or bike riding would be a good alternative. The main goal is to get your heart rate up before starting any weightlifting program. For other weightlifting workouts go to our mass building workouts page for some classic lifts.

Now it's time to sign up for a FREE men's workout.....

Now, a couple of hours later eat lunch, here is an example of what your lunch should look like.....

LUNCH:

- Tuna bagel sandwich.

- 1 tablespoon of peanut butter.

- Salad with walnuts and a light dressing.

- Glass of fat-free milk.

A couple of hours later have another whey protein shake....

DINNER:

- Salmon or favorite fish, chicken or lean beef.

- Steamed vegetable or baked potato.

- A cup of brown rice.

Now before you go to bed you might want to consider taking casein protein, it's slow digesting affects make this protein supplement the best to take before you sleep, now when you snooze you don't lose, you gain.

This weightlifting program is all about setting goals and exceeding your personal boundaries on a weekly basis and also helps you become a stronger and healthy person in no time. This also contributes to your self esteem and your everyday appearance. For some inspirational quotes go to our weightlifting quotes page, to pump you up. If you follow this weightlifting program, have healthy eating habits and get proper sleep you are on your way to a more healthy perfect lifesytle.

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