The Atomic Workout: The Laziest Workout Ever

1 - I can do better 2 - Jury's out 3 - Pretty darn good 4 - Splendiferous 5 - Awesometastic by 3 people | Log in to rate

Ranked #8,973 in Sports, #201,818 overall

This routine is designed to build mass and strength not beach bodies

Based on the push pull routine that focuses on heavy weights low reps and long rest periods. Eat to achieve desired body weight. and supplement with healthy products like Fish oil, flaxseed, creatine, lots of fruits and vegatables and high quality protein.

The Top Five Reasons The Atomic Workout is the Laziest Workout 

Fittness to fit the over 40 lifestyle

When you don't have much time or energy left at the end of your day,you need a routine that maximizes short periods of time and splits up the workout over 3 to 4 days. Each workout is about 45 minutes to an hour and can be done at home. This routine utilizes heavy weights at low to moderate repititions to ensure complete muscle breakdown and long rest periods between sets to limit muscle fatigue during the workout.
  • FOCUSES ON ONE MUSCLE GROUP AT A TIME. Each muscle group uses a major or (anchor) movement such as Bench Press and is supplemented by three minor movements such as Incline dumbell flies, flat bench dumbell flies and flat bench dumbell pullovers in succession this is one set.
  • TAKES 2 MINUTE REST PERIOD BETWEEN MOVEMENTS After each movement you take about 1 to 2 minutes rest before executing the next movement Example: Do bench press. REST (1 to 2 minutes)Then do: incline dumbell flies. REST (1 to two minutes)Doflat bench flies. REST (1 to 2 minutes) Do dumbell pullovers. thus completeing on set
  • Takes 3 minutes between Sets. once you complete a set which consists of 4 movements you rest for three minutes before starting the next set.. The reason for the long rest periods is because the body as a natural defense mechanism produces a chemical that fatigues the muscles. By taking the long rest periods you trick the body into thinking that it is not threatened therefore you limit fatigue and maximize and extend the intensity of the workout as well as the effectiveness. Remember to use heavy weights which is 75 to 80% of a weight that you can lift only one time (One time rep) this encourages growth
  • DO NOTHING ON OFF DAYS. Except eat. Eat healthy foods high in protein and guess what you need fat too. Just make sure that is is the good fat. I highly recommend these two books on nutrition. The abs diet, and The metabolism advantage. Don't even start or continue a program without reading these books. A really great workout program with a crappy diet will yield you nothing. You can find these book at amazon.com or Rodale books. (The actual publisher). If you order from rodale you will get internet links that are helpful. I mean it get these book they will amaze you.
  • LITTLE TO NO AEROBICS. But only if you are going for mass and strength. If you want a beach body add aerobics to your off days.

EAT TO LIVE DON'T LIVE TO EAT 

WE ARE NOT TALKING ABOUT A DIET HERE

The problem with diets are that "nobody follows them. Give me a break, who has the time to measure,weigh and count every calorie we consume.

The trick to nutrition is eating the right foods in the right amounts and at the right times. A good source of information on the subject of nutrition can be found in two books that I highly recommend they are The Abs Diet and also The Metabolism Advantage by Rodale Publications.

These are the same folks that publish Men's Health Magazine among others so it is from a trusted source. You will be amazed at the information in these books. But keep in mind nutrition is only one part of the puzzle you absolutely must have a fitness program to see any results.

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Women and fitness 

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Ladies, this one is for you! I am always amazed when I see women who apply themselves to a fitness routine.

Women to me represent the best side of what God had in mind for life. So he made them the givers nurturers of life. Every mans greatest strength is the woman by his side.

So with that said, the idea that women are the weaker sex is wrong. Now, I have never seen a woman benchpress 400lbs but I have seen a 120lb woman kick a big guys ass! To that I say you go girl!

Ladies remember this, when you apply yourself to a fitness routine you make pretty become beautiful. So here is to all the women out there driving us men crazy!

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OK! NOW FOR MY WORD 

MARTIAL ARTS FOR FITNESS,DEFENSE AND HEALTH

All good fitness programs will have some cardio, for this you can power walk, jogg do aerobics or hey! why not FIGHT?

Ok so you are not into the caveman right of passage thing! I understand. But what most people don't know about the martial arts is the therapeutical advantages of the martial arts.

IT'S ALL IN THE STRETCHING AND BREATHING.

Have you ever seen the commercials on tv where a group of old farts are dressed up in their kungfu outfits waving their hands in the wind? Have you ever wondered what they were doing? Well that martial form is called taichi or ultimate fist. This form is actually one of the dedliest forms known, as it focuses on internal energy. If you would like to see what this is all about go to blockbuster or netflix and rent "the shaolin temple wheel of life" AMAZING"

The old folks in the park are actually stretching and opening the joints and this in turn increases blood flow and with the breathing techniques that is used in this form actually saturates the blood stream with oxegen. It dosen't look hard but it will absolutely wear you out.

I practice my own version of Tishingpekwar (Monkey style kung fu) This is a highly enrgetic form of kung fu that focuses on deception and overwhelming force, Just like a monkey would do and it is funny to watch too. But the aerobic benifits are unbeatable.

Taekwondo, Karate juijitsu and judo are also very good forms of the martial arts with awesome aerobic benifits. Ladies I highly recommend the martial arts for you. It seems that there are a lot of self esteem deprived jerkwad men out there who can't controll their primevil urge to dominate, I despise these folk they are an imbarrasment to all good men.

P.S. The correct term for kunfu is wushu. Kung fu actually means Hard work.

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by davidhoward

I want to encourage people to get fit. It is fun and necessary to enjoy life. www.over40andripped.com

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