What is the best fitness regime for supreme fitness and extreme power?

Answer 1

I think Chris is advising to few reps for a beginner, try this one for 6 months and see how you go.The reps decrease on each set to give you the best of both worlds (high reps = toning low reps = strength), This will give you overall fitness but you can do more aerobics if you wish or even add an extra set of 4-6 reps.

You need to do a whole body routine. Pick one compound (compound means that it uses all the parts of the muscle) exercise per bodypart and do 3 sets on each. Do 12 reps on the first set 10 on the second and 8 on the third putting the weight up on each set, you want to use enough weight to be struggling to push out the last rep on each set. A sample routine would be.

1) Bench Press - Chest

2)Lat Pull down - Back

3)Seated Shoulder Press - Shoulders

4)Bicep Curls any type - Biceps

5)Triceps push downs any type - Triceps

6)Squats/Leg press - Legs

7)20 Min's on treadmill, rower or cross trainer - aerobics

Leave about 30-60 seconds between each set and do them in this order, free weights are better but machines are fine for a beginner, do this for a few months putting the weight up when you can (you must make the last reps in each set hard to do to make the muscles grow). After that you can change your workout (ie do dumbell presses instead of barbell etc) but try to keep to this order.

You will see people do all sorts of weird and wonderful exercises but if you stick to simple basic compound exercises you wont go far wrong.

This site is good as it tells you which exercises are Basic/ Compound and how to do them (video). http://www.exrx.net/lists/directory.html...

You should be out of the gym inside of a hour.

Ignore anyone who tells you weight training will make you bulky muscle burns more calories but does weigh more, I recently got a Friend into training and he put on half a stone but lost 3 inches off his waist and looked a lot fitter.


1 Rep = 1 movement, ie on bench press you start with your arms fully extended lower the weight slowly to touch your chest briefly and lightly then extend arms back to start.

1 set is a set amount of reps, ie your first set will be 12 of the above, the second will be 10 and third 8.

Answer 2

Chris,

I think you may be asking the wrong question.

You have two different goals which you do not describe, and therefore do not (for us to give you the right advice and perhaps not even for you to attain) have achievable goals. Have you decided on exactly what you want in and mean by these ideas? They have two different workout regimines, and therein is the problem.

Ever see a "supreme power" bodybuilder gasp for air after walking up three flights of stairs? It's not a pretty picture. He's not very fit.

A decathlon athlete does not have the size and definition of the legs of a sprinter or the shoulders of a gymnast, but he has better overall fitness and ability than either of them.

Marathoners have supreme fitness, but not much power.

So which do you want, fitness or power? If you want both, you'll have to settle for neither being "supreme" or "extreme." You will be very fit, but you may not be able to achieve the goals you are setting for yourself.

Since these are two different goals, there is not one "best fitness regime" to achieve them.

To get to something close to what you appear to want, you will need to develop an alternating regime: one day running and one day lifting. You will need to have two fitness regimes and to run them concurrently.

For fitness, you could go to the Runner's World website and look up their training regimens. They have training schedules for short-distance runners to very long-distance runners (5k to marathons), and you can find one that suits you.

For a strength training schedule, pick alternating days during the week, and choose the weights you use this way:

If you can do 3-5 reps with a given weight, that's perfect. Use that weight the next time.

If you can do 2 reps with a given weight, you're right on the edge. If it felt good, stick with it. But if it was shaky, reduce the weight next time.

If you can only do 1 rep with a given weight, it's risky. You're working at your absolute maximum, but you're also very close to injuring yourself. If you're an elite athlete with a fast recovery time, and you absolutely need to maximize your physical ability, this is a good place to be. For the rest of us, the risk of injury and the stress on our bodies isn't worth it. Use less weight next time.

If you can do 6 reps with the weight, you're just about right. If you felt strong, increase the weight slightly next time. But if it was shaky (muscles quivering, poor form, barely made it), then stay at that weight or even reduce it a few pounds for the next time.

Exercise all muscle groups, and figure out a routine--top down or bottom-up, and front to back--that you enjoy and seems right to you. Find someone (it may cost at first) to correct your form. It'll save you an injury later.

And don't expect to see progress for six months. There will be some, but you will not improve at the rate you'd like to. That's OK. Take it slow and be gentle with yourself, especially at first, and that means that you have to give yourself time to grow, and growing always takes time.

Answer 3

There is no such thing as "Supreme fitness", only "Fit". The best fitness regime is to work out by jogging or walking long distances. Hiking is also good. For "Extreme Power", try lifting weights 1-3 times per week or doing pushups 1-3 times per week. Don't injure yourself by overtraining.

Answer 4

If you go to a gym, get one of the assistants to advise you. I run for 1 hour x 3 per week and also do a 'Body Pump' class x 2 per week, but this wasn't how I started so get some individual assessed advice!

Answer 5

Cross-training

Running or jogging at least 3 times a week, interspersed with weight-lifting on the non-running days.

Make sure to have at least 1 rest day per week to allow body to recover - it will perform even better after such a rest

Answer 6

Spinning! i dont feel like iv had a workout unles iv done it! and the time flies by! i only joined my gym a few months ago n im addicted to it already! its high intensity and burns lotsa calories alwel as building muscle when you do hill climbs!

Answer 7

I completely propose which you hire a private coach. those are low-fee and are expert so as that they'll provide help to get slot in time which you will connect the constabulary.

Answer 8

exercise and controlled calorie intake - body for life programme is brilliant