As described in one of my last articles, I started a exercise plan for adaptation to regular training. Since the beginning of this week that I’m doing the second phase of the training.

Second phase – Advanced Beginner Phase (Muscular Mass Growth)

Objective: Gain muscle mass and cardiovascular resistance. It is also an objective to gain sufficient resistance to withstand the next phase.

Plan: 6 times per week, about 30 minutes to 1 hour per day, alternating days with weight training (Mondays, Wednesdays and Fridays) and cardiovascular training (Tuesdays, Thursdays and Saturdays).

Location: At home, outside and in the pools of Gafanha da Nazaré (my town). Obviously the exercises I do, are very conditioned to the equipment I have.

Duration: Approximately 6 to 7 weeks. After this training, I’ll start the 3rd phase.

The main differences from this training to the first phase of workout are, the number of sets and repetitions to do in bodybuilding and the duration and severity of cardiovascular exercise.

Este artigo também está escrito em Português | This article is also written in Portuguese

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Summer’s here, and as I have more free time, I decided to start practicing some more sport, more regularly. So, I did a weekly exercise plan for the coming months.

Well, I do this because it’s healthy and makes me feel good, but also for my personal image, which today is increasingly important. I’m always bothered to implement good exercise habits in my routine. I’ve frequented a gym in the last year, but since my brother bought some gym equipment, I do not need to go there anymore. I choose to do weight training and cardiovascular exercise at home and on the outside. It is a cheaper solution, but more difficult to accomplish. Anyway I suggest: before you start to do any bodybuilding training at home, frequent a gym and learn as much as possible about the exercises and the proper way to do them.

I also want to introduce better eating habits, but that’s a topic for another article.

Since Monday (June 21th) I’ve been following a plan. My plan has four phases, and I will only explain the first one. As it progresses in phases, increases the training time and difficulty. I don’t know if I can do all the four phases, but I want to try. Who knows me knows that I can’t stop.

First phase – Beginner Phase (Adaptation to Physical Exercise)

Objective: The aim is to gain muscle strength and cardiovascular resistance enough to withstand the next phase.

Plan: 6 times per week, about 30 minutes per day, alternating days with weight training (Mondays, Wednesdays and Fridays) and cardiovascular training (Tuesdays, Thursdays and Saturdays).

Location: At home, outside and in the pools of Gafanha da Nazaré (my town). Obviously the exercises I do, are very conditioned to the equipment I have.

Duration: Approximately two weeks. After this training, I’ll start the 2nd phase.

Este artigo também está escrito em Português | This article is also written in Portuguese

(more…)