do i have to exercise one muscle group per day or can i do a total body workout in one gym session?
540754
It depends upon what your outcome is. Do you want to be really ripped and muscle bound. If so you need to isolate the muscle groups and do weights 5 times per week. \n\nIf you want lean muscle mass you need to do a combination of cardio and weights. Note that cardio is great for raising the hear rate and burning calories quickly. Weight is great for shaping the body. You don't burn high calories like you would with cardio but the difference is that you burn calories for 48 hours after you do the weights. \n\nIf you want to have more heavier muscles and be ripped note that you need to do the following: \n1) eat 6 small meals per day\n2) increase proteins & maintain carb intake & reduce fats\n3) you need to work on particular muscle groups at the one session not a combination. I would also be bored personally just doing weights 5 times per week only so for each muscle group I have given an example of cardio to include:\nMon = lower body & spin / Tues = upper body & boxing / Wed = Middle body & pilates / Thurs = lower body & running / Fri = upper body & pump\n\nIf you want lean muscle mass you need to follow the routine:\n1) reduce fats & increase protein low fat & reduce carbs\n2) do max. 6 sessions, 3 weights, 3 cardio. Do weights Mon, Wed, Fri do cardio Tues, Thurs, Sat. Complete a range of weights so you are blasting every muscle group each time. Cardio go hard till you are fatigued and can no longer continue. \n\nHope that helps!
1094314
After a workout your muscle sets need 48 hours of rest.  Professional builders exercise one set top one day bottom the next day.  Giving your muscles time to heal and build is just as important as the work out.
976891
You can to to the gym almost every day, but never 7 days a week. The maximum even professional athletes are recommended to train is 6 days a week. Your hormonal and cellular systems need to be rested, which is why many bodybuilders train 2 days on, one day off, etc. And if you do train regularly, do not do the same type of workout 2 days in a row. Use variety. I suggest a maximum of 5 days a week training for the average healthy person, using variety in sessions. Look at it this way, if you have limited training sessions you look forward to them more and will train with more intensity. There is a quality as well as a quantity approach to exercise.
884030
Well, I have some workouts for each of those parts. You can't really target ONE spot at a time, but you can tone, strenghten and lose inches or pounds off your whole body. So, here's some workouts. \n\n1. Lower abs\n\nA. Lie with your back on the floor and position a pillow or cushion under your hips and buttocks for added support. Raise your legs and bend your knees, crossing your legs at the ankles. Place your hands behind your head. Your elbows should be out to the sides.\nB. Press your abs toward your spine and exhale as you curl your hipbones toward your tibs, initating the movement with your lower abs. INhale as you lower your hips. Repeat about 10-12 times. Increase every time three times.\n\n2. Whole Abs\n\nA. Lie with your back on the floor, your arms downat your sides, and your knees in the air, directly above your hips. Extend your legs and point your toes. Exhale as you contract your abs to pull your shoulders up. Inhale. Press your palms down rhythmically as you exhale five short breaths, pressing your palms slightly down with each breaht. Then turn your palsm up and press rhythmically with five short inhales to complete one set. Repeat 10 times, increase every three times.\n\n3.Inner Thighs and Abs, (also outer thighs)\n\nA. Lie on your back with your arms on at your side, your knees bent, and your feet flat on the floor. Extend your right leg and point your toes. Exhale and tighten your abs, navel in. Press your spine down into the mat.\n\nB. Slowly circle your right leg counterclockwise, making sure to keep your hips level and motionless. Inhale as you circle your leg outward, away from your body. Exhale as you circle inward toward your body. After circling six times in that direction, switch to clockwise for six circles. Repeat the squence with the other leg. Increase every two times.\n\n3. Back strenghtener and Butt toner\n\nA. Get on all fours, with your hands under your shoulders and your knees under your hips. Press your navel toward your spine and lenghten the crown of your head toward the wall in front of you and your tailbone toward the wall behind you. INhale as you exhtend your left arm and right leg. Hold for three seconds, then exhale as your lower. Repeat using your right arm and left leg. Continue alternating arm and leg positions, repeating the entire sequence three more times. Increase every two times.\n\n4.Butt and thighs\n\nA. LIe on your left side, with your head supported by a pillow or cushion and your left arm exhtended above your head behind the pillow. Extend both legs on top of eachother with your toes pointed. Bring your legs slightly in front of the plane of your body and turn your left leg toward the floor for support. Contract your abs and inhale as your slowly kick your right leg forward. Keeping your left leg and foot pressed into the floor. \n\nB. Once you've swept your leg as far forward as you can, exhale as you sweep it back, behind your body and slightly up. Keep your abs strong throughtout and squeeze your buttocks. Repeat 8 to 10 times then switch sides. Increase every three times.\n\n5. Lower abs\n\nA. Get in a standard pushup position with your palms on the floor under your chest, your legs extended and your weight on the balls of your feet. Contract your abs soi that your back doesnt arch or your buttocks dont skink down below the plane of your body. Your body should form a straight line from your heels to your head. \n\nB. Inhale as you raise your right leg up as high as you can behind you without arching your lower back or allowing your hips to fall out of alignment. Exhale as you lower your leg to the starting position. Repeat with the left leg. continue alternating your legs, repeating the sequence three more times. Increase every three times. \n\nThere is alot more workouts but this should do you good. Also, you should try walking up hill everyday a week, every week increase your speed. Drink alot of water.\n\nFor firmer butt, jog uphill or go on a ellip
178282
You should only work certain areas of your body one day a week. Try arms and chest one day, legs and back on another. Abs should be done once every other day for maximum results.
375465
Get to the gym and try this workout split\nDay 1 - Chest & Shoulders + Cardio (15 min) \nDay 2 - Legs & Abs \nDay 3 - Biceps, Triceps & Forearms + Cardio \nDay 4 - Back & Traps + Cardio \n \nAssuming your diet, rest and supplmentation is up to par. you will be in amazing shape. Visible results in a month.
892463
Any exercise, as long as there is hig reps involved. So in your assesment just put in the usual main exercises for the major muscle groups but increase the reps and perhaps lower the weight so that the desired rep amount can be achieved.
583126
it looks like your training too many muscle groups in a day...also, the way you have it, your actusally working more muscle groups without knowing....for example....its hard to train back without training biceps....its hard to train chest without biceps...this being said, the actual muscle growth happens in between workouts during rest periods.  Giving msucle groups 3-4 days of rest without wotrking them out will give you better resuolts.  Also, alowing yourself a day of ret will help with overall gains.  If you are a hyperactive person, dedicate your day off and a portion of each exercise to running.  Also, make sure you are working muscles to failure when working with 4-7 Rep sets (Non-Warmup Sets)
102370
Daily exercise is never a bad thing if you have not contradicting medical conditions. If you are also lifting or doing trenuous inclines to build muscle, then it is often a good idea to alternate muscle groups so that you are working them out every other day to allow the muscle to recoup a bit.
759113
You should intake a strict amount and burn more than you intake. Your days off will compensate for muscle growth/maintenance. As far as reps, alternate between reps of 15 and then sets of reps that are no more than 5 (not including warm-ups) on alternating workouts.  The ellyptical crosstrainer has been my favorite for cardio. If you start losing ground on a weightlifting basis, cut your cardio accordingly. Good luck
715315
Here are some pics. If you want to weight train then I would workout everyother day...Maybe 4 days a week.
948935
I've been doing a variation of Max-OT. I workout 5 days a week, doing 1 or 2 muscle groups a day, and hit each muscle group once a week. I do this in the morning, and in the afternoon when I get home from work, I do an hour of walking on the treadmill (about 3 miles).
291493
If you want to workout everyday, you should vary your routine. Upper body one day, lower body the next. You could also alternate with strength training one day and aerobic exercise the next.
479527
work one muscle group one time a week strength training begining out you can stick with 10-12 reps 3-4 sets with 3-4 different exersice methods or routines for each muscle group.  Never work triceps, shoulders, or chest in the same day or day after.  You use these muscle groups a lot together so you'll fatique really fast without getting a good workout for the muscle group.  I have an entire routine for every muscle group saved to my pc here if u like i can send that to you as an attachment email me massure4hire@yahoo.com but to organize it i highly suggest starting a fitness journal you can download it for free here http://www.trulyhuge.com/journal.htm and print it up put some holes in it and put in a 3ring binder.  record all your routine sets, reps, ect.
100361
do something that involves a lot of your muscles but doesnt put a lot of strain on them for AT LEAST 15 minutes every other day.
1040742
Alright, the basic set up for lifting weights is basically 3 times a week, every other day (like monday, wednesday, friday, or tuesday, thursday, saturday). Now, to find how much you should lift all depends on what you want. The bodybuilder's thing is get the maximum weight that you can do for 8-10 reps with a total of 3 sets. This is most likely what you'll want to start out with, or some variation of it. Here is a URL for a site that you just have to select the proper options for and it will give you different all around work outs http://www.bodybuilding.com/fun/workoutdatabase.htm Enjoy!
687004
yes because when u lift weights, u dont "gain muscle", u tear your body tissue. Then, ur body will heal the tissue and make it stronger. thus, strengthening ur muscle. if u lift weights everyday ur body wont have a chance to heal the tissue that u have tore. It is best to alternate days when u exercise. 1 day lift weights, next day go jogging, then lift weights again, then jogging again.