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Body Sitting Male
want to start working out towards a better body?
I'm a 20 year old male.
How many sit-ups
Push ups
lifting weights.
Should I do a day?
alright there boss, i take it that you are in fairly iffy shape if you are loking to get better. taking that into account i advise that you forget about doing too many sit ups. the reason for this being that you don't see any muscle defenition in the abdominal or "6 pack" region unless you don't have a whole lot of fat there! this means that you need to incorporate an effective cardiovascuar and weight training regime.
i would advise a three day split at the gym training:
day one: chest and triceps(back of the arms) +cardio
day two: back, biceps and shoulders. +cardio
day three: legs and abs. +light cardio
for chest on the first couple of weeks use a bench press machine, this allows your muscles to get used to exertion, then gradually move onto freeweights and dumbells. also try to include an isolation exercise such as flyes or pec deck.
for triceps use a combinaton of dips and tricep curling exercises eg. pushdowns.
for back it is all about pullups and rows. try as many different varieties of pullups as possible for a well developed back.
everyone knows how to train biceps but i would advise you to try and differ your curling regime from week to week. eg week 1: straight bar curls 3/10, week 2: dumbell curls 3/12.
shoulders can be trained to effect using free weights presses and raises are the way to go but be sure to warm up thoroughly before training shoulders!
legs day means squats. deep and with a good amount of weight. they ain't fun but they work! you'll lose weight doing them and build lean mass. rep ranges kept above 6 btw. too low reps and you're into weights that are too heavy.
for abs you can do situps, crunches, side twists, leg raises. just make sure you are keeping up your cardio as well as doing ab exercises and youll see the sixpack in no time!!
use a treadmill either before or after day ones workout for around fifteen minutes. and a bike for the same on day two. day three is whatver crdio you feel like just make it lighter eg 5-10 mins.
as for your pushups if you feel like doing some outside the gym then go for it but i've provided you with a pretty foolproof method of getting ripped and pushups aren't really neccesary!
hope this helped. happy training and remember to keep dedicated!
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Use Alpha Male Body Language To Pull Hot Women!
Back in the day, I used to totally suck with women and I couldn't get a date to save life! A big Saturday night for me used to consist of Chinese food delivery, a couple beers, and some late night Cinemax... It was depressing as hell... Every now and then my buddies would drag me out to a club with them, but all I would do was sit there and look at all the pretty girls I wished I could talk to... that was even more depressing.
Then, one day finally I said "enough is enough," and I set to work fixing my situation. I began by reading everything I could find about attracting women and honestly, most of it was complete and utter crap!
Then, finally I found an awesome system and figured out how to pull chicks with alpha male body language. using this system women actually started approaching me when I went out. Here are a few of the things I do now that allow me to date more attractive women than I ever thought possible:
1) Most communication is non-verbal. Studies have shown that as much as 93% of our communication is done non-verbally, either through gesture, posture, facial expression or tonality, and women are very "tuned in" to your non-verbal cues. Every woman I've asked tells me the same thing, she can tell if she wants a guy before he opens his mouth.
2) Women are attracted to "alpha-male" body language on an instinctual level. Attraction isn't really about a woman rationally "choosing" you. Instead, women are drawn to men who display dominant body language, they can't help it, it's in their DNA.
3) Your body language is easy to change. Of all the factors that could potentially attract women, such as money, looks, or social status, your body language is the easiest one to fix. All it takes is understanding what you need to do, and then practicing it. Anyone can have the body language of an alpha-male if they work at it.
4) Most guys are way too uptight. stiff, anxious posture and jerky movements make you look like a nervous "beta-man." You can vastly improve your body language simply by slowing down your movements, relaxing your eyeballs and reclining in your chair.
5) Eye-contact is KING! Out of all the non-verbal cues you send out to women, eye-contact is the most important. When I started making eye contact with women the right way, I summoned a tidal wave of phone numbers, dates, and sexual affection from women, the likes of which I had never seen before.
About the Author
It's crazy how making a few tweaks to the way you carry yourself can have such an intense impact on the way women respond to you... If you want to learn more about how to attract women with alpha male body language, get the free report.
http://learn2attract.com/be-an-alpha-male.html
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