Quick workout tips for the dude

The number of bench presses is directly proportional to the number of eye-brow raises at the gym. The number of reps in a set is never enough if you’re on the path to realizing sleeve-busting biceps and chiseled chest.

Quick workout tips

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There are a multitude of training programs out there that promises everything ranging from bulging muscles to lean and mean sexy bodies with rock-hard abs. It’s up to an individual to form a plan for himself and work in that direction with extreme focus. The plan might vary from extremely high training volume to little but effective training.

For those who are dedicated to maintain a healthy body, time, sometimes becomes an enemy. In the perfect world, one should have the liberty to spend enough time to work towards the kind of look they want to but it rarely happens. So we have the following quick workout tips for the dudes who wish to get things done!

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Treadmill run with weights – A 10 minute cardio run with some variations of dumbbells in each hand would neatly do the trick. While you’re at it, do a one-minute set each of shoulder presses, biceps curls, triceps extensions, side laterals, front laterals and standing triceps kickbacks one after another to get the most out of the session.

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Bring the workout to real life – The idea of workout should not be limited to the gym. Bring the same elements to solve real life problems and you could be doing multiple things right at the same time. For example, shovel the backyard for the lady to set up a small garden, the shoveling will develop muscular endurance and power. Make sure to bend the knees and hips, not the back.

Get dumbbells at the desk - Keep dumbbells at your desk and squeeze in exercises like dumbbell curls, overhead presses and ab crunches aiming for two or three sets of each. This gives you a feel good factor at work as the released endorphins will keep you going for more.

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Jump-Rope – The intense jump-rope cardio workout is pretty intense. The basic jumps are a good way to burn some unwanted calories and paves the stamina for high jumps. The jump-rope double-turn maneuver is trick that takes time and patience to come, but ensures you of great shape.

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Work those Crunches – When training for the abs, take as less break in between sets as possible. Don’t let the abs relax while pushing back from the knees, that takes away half of the desired effect from the workout. Sustain the contraction on the way down for maximum results.

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The next level Push-Up - Squat-thrust push-ups are a pretty good way to work on the upper body, core and lower body. This also improves agility, strength and endurance. Keli Roberts, a trainer base in LA, suggests, “From a standing position, bend down, put your hands on the floor shoulder-width apart, and jump your feet back into plank position. If you're strong, cross your ankles; otherwise, jump your feet wide apart. Do a push-up, then jump your feet together or uncross your ankles. Jump your feet back to your hands and stand up. Do eight reps total, rest for one minute, and repeat."

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Run! - Sprinting builds more muscles and cuts off the unwanted calories from your body. While out jogging or running, make sure there are a few 10- to 60-second sprints to the run so as to get the max out of a fun running session. The wait between sprints should be just long enough to catch your breath between them.

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