Seeing results is the driving force behind working out. If you spend countless hours in the gym, but do not make progress, your motivation is going to fade away. Achieving favorable results in one month is an advantageous goal made possible by having discipline. A full body workout is a good way to make this happen, and you can boost your efforts by doing it a certain way.
Goal Muscles
The goal with a full body workout is to target all of your major muscle groups. This will improve your definition and also raise your resting metabolic rate. If you added even 1 lb. of muscle in a month, you can burn an additional 30 to 50 calories every day. The main areas to focus on are the chest, shoulders, back, arms, legs and stomach.
Benefits Compound Exercises
Your exercise selection is important for making fast progress. Instead of doing isolation exercises that target only one muscle at a time, focus on compound exercises. Not only do these work multiple muscles for faster progress, but they are also labor intensive, causing you to burn more calories. Use free weights with as many exercises as possible because they lead to more overall muscle fiber recruitment than machines. Include exercises like bench presses, shoulder presses, back rows, triceps dips, twisting curls, lunges and bicycle maneuvers.
Technique with Exercises
Proper form is very important for progress, especially in one month. Never use momentum with your exercises and always move through a full range of motion. Take barbell shoulder presses for example. Stand with your feet in a staggered stance and hold the bar at chest height with your hands slightly wider than shoulder-width apart. Keeping your back straight and abs tight, forcefully push the bar overhead until your arms are completely extended. Hold for a second, slowly lower the bar back down and repeat.
Structure of Workout
Circuit training is an exercise method that builds muscle and burns calories efficiently in the same workout. Structure your workout in a circuit training format to see results in one month. Aim for 15 to 20 reps with all of your exercises and do them back to back. Once you finish a circuit, start from the top and repeat. Take 30- to 45-second breaks in between all sets and circuits, and perform four circuits total.
Rest Days
Although you want fast results, training every day is not advised. This can lead to injured muscles, which will compromise your progress. Three workouts a week on nonconsecutive days is a good goal to shoot for. Feel free to do cardio on your non-training days.
Stretching
Stretching before and after your workouts is important to keep your muscles loose and to prevent soreness. Before your workouts, spend five minutes doing dynamic stretches, which are performed in motion. These acclimate your body to exercising movements. Arm circles and leg swings are examples of dynamic stretches. When you finish your workouts, perform static stretches ,which are held for an extended period of time. A wall calf stretch is a static stretch.
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