Iron Fitness

SCARED TO WORKOUT IN A GYM? READ THIS FIRST.

Regardless of your physique, if you are 400 pounds or 100 pounds, going to a regular commercial gym for the first time can be intimidating as hell. And that’s only if you can get yourself to use 20 Seconds of Courage (A Nerd Fitness rallying cry) to walk in the door! I know many people who say “gyms are not not for me,” or “gyms are dumb” and never even go into one, simply because gyms can be scary/not welcoming/not cool.

People with pained looks on their faces dutifully using machines that somewhat resemble medieval torture devices.
Others on cardio machines, treadmills, and ellipticals, and you can already picture yourself wiping out and ending up in a YouTube fail montage.
Really strong jacked people picking up heavy free weights so effortlessly that you can’t help but instantly compare yourself to them…and get intimidated.

If you struggle with self-confidence, or you don’t love how you look, you might assume that everybody around you will be judging you the whole time and don’t want to subject yourself to this torture. In fact, you might think that somehow you need to get in shape FIRST, and THEN you can go to the gym…
Wrong! You go to the gym TO get in shape. And I will get you there.

NOTE: if you’re somebody that’s not quite ready to get in the gym yet, or the above gave you anxiety just thinking about it, you can follow along with our Beginner Bodyweight Training program at HOME until you build up enough confidence!

HOW OFTEN SHOULD I GO TO THE GYM?

Many people think they need to hit the gym 6 days per week, dutifully alternating weight training with cardio and bootcamps to get that jacked/toned body they’re after. That sounds exhausting and miserable to me, and I LOVE the gym! So here’s what you need to know about gym frequency: Go as much as you can, or as little as you want.
All of the workouts in this guide are “full-body workouts” which means they work out all of the muscles in your body. For that reason, we recommend you hit the gym 2-3 times per week, with a day off or more in between each session.

If you’re a single mom or working two jobs or just busy living your life and you can only go to the gym once, great! Once a week is better than zero times a week!
If you have specific athletic or cardiovascular goals you’re training for, then hitting the gym more frequently might get you faster results.
If you are trying to lose weight, going to the gym more frequently probably WON’T get you faster results. It’s all diet.

Free Personal Training

Kennedy Fitness offers all members 1 hour of free personal training per member, per month in all of our 7 locations. Our nationally certified personal trainers work with you, one on one, as you systematically change programs every month.

Age
Bone structure
Lifestyle
Particular goals
Medical history
Gender
Strength
Results of fitness evalution
Doctor's input and recommendations

Free Medical Monitoring

Nurses work in our clubs and play a key role in monitoring your health. Every month, for free, they monitor your heart and circulatory system, measure and weigh you, and chart your percentage of body fat. They use computer estimates to determine your body age, which decreases month to month, as your other fitness components improve. These benefits are all provided free of charge.

Free Nutritional Counseling

Our nutritionists help you with your nutritional program. Proper nutrition is an essential complement to exercise for high energy, and lasting health.

Free InBody Screenings

In less than 60 seconds, the InBody not only examines the composition of your body, but also reveals percentage of body fat, muscle distribution, and body water balance; components that are key in understanding more about your body. The inBody Test give you a true and complete assessment of your body, allowing you to track your progress accurately. Go beyond the scale and see what you’re made of

Healthy Foods for gym

Healthy eating means eating a variety of foods that give you the nutrients you need to maintain your health, feel good, and have energy. These nutrients include protein, carbohydrates, fat, water, vitamins, and minerals.

Pre-Workout Nutrition: What to Eat Before a Workout

Fueling your body with the right nutrients prior to exercise will give you the energy and strength you need to perform better. Each macronutrient has a specific role before a workout. However, the ratio in which you need to consume them varies by the individual and type of exercise.

Carbs
Protein
Fat

Supplements Can Also Be Useful Before Exercise. Supplement use is common in sports. These products may enhance performance, improve strength, increase lean body mass and reduce fatigue.

Creatine
Caffeine
Branched-Chain Amino Acids (BCAAs)
Beta-Alanine
Multi-Ingredient Pre-Workout Supplements

Post-Workout Nutrition: What to Eat After a Workout

To understand how the right foods can help you after exercise, it's important to understand how your body is affected by physical activity.
When you're working out, your muscles use up their glycogen stores for fuel. This results in your muscles being partially depleted of glycogen. Some of the proteins in your muscles also get broken down and damaged.
After your workout, your body tries to rebuild its glycogen stores and repair and regrow those muscle proteins.
Eating the right nutrients soon after you exercise can help your body get this done faster. It is particularly important to eat carbs and protein after your workout.
Protein Helps Repair and Build Muscle.
Carbs Help With Recovery.
Fat Is Not That Bad.

Decrease muscle protein breakdown.
Increase muscle protein synthesis (growth).
Restore glycogen stores.
Enhance recovery.

Workout Schedule: The Best Weekly Weight Training Schedules & Splits

Choosing your overall weekly workout schedule is one of the key aspects of creating the weight training routine that is best for you.
What makes it a little tricky is the fact that there’s a lot of ways it can go. The amount of potential workout schedules, splits, and plans to choose from is enough to make your head explode.
However, you can greatly narrow them down to just the handful that are best for you by factoring in 3 key workout schedule requirements.

Your workout schedule must fit your ideal training frequency.
Your workout schedule must fit your personal weekly schedule.
Your workout schedule must fit your training preferences and needs.

Once those 3 factors are taken into account (and the crappier choices have been eliminated), we’re only left with a few to choose from.
So, I figure the best thing to do now is go through those few and list what I (and many others) consider to be the best weekly weight training schedules and splits for various goals and experience levels.
You can refer this schedule that seems best for you. Sound good? Here we go…

WORKOUT 1	LEGS Warm-up: Stretching and Leg Extensions Back Squat Leg Extensions Lying Leg Curls Seated Calf Raises Standing Calf Raises with dumble or machines	9:00 AM	Body Building 9:00 to 10:00 AM	Room No:210
WORKOUT 2	CHEST + BACK Warm-up: Push-up and Pull-up Flat barbell Bench Press Incline dumble Press Chest Dips Narrow Grip Pull Ups Dumble Pullover T-bar Row Seated Cable Row	9:00 AM	Body Building 9:00 to 10:00 AM	Room No:210
WORKOUT 3	SHOULDERS phase 1 Barbell Shoulders Press Arnold Press Front Delts Raise with dumble Mid Delt Raise with dumble Bent Over Wide Grip barbell Row Face Fulls	9:00 AM	Body Building 9:00 to 10:00 AM	Room No:210
WORKOUT 4	CHEST + LAT Warm-up: Push-up and Pull-up Incline barbell Bench Press Flat dumble Press Cable Crossover Width Grip Pull-up Lat Pulldown Single Arm dumble Row Seated Cable Row with EZ bar	9:00 AM	Body Building 9:00 to 10:00 AM	Room No:210
WORKOUT 5	SHOULDER phase 2 Dumble Shoulders Press Front Delt Shoulders Press with machines Front Delt Raise with EZ bar EZ bar Upright Row Mid Delt Raise with dumble Face Fulls Dumble Rear Delt Flyes	9:00 AM	Body Building 9:00 to 10:00 AM	Room No:210
WORKOUT 6	FULL ARMS Ez barbell Close Grip Curl One-arm Standing dumble Curl Dumble Hammer Curl Triceps Pushdown with Cable Reverse Grip Pushdown Overhead dumble Triceps Extension	9:00 AM	Body Building 9:00 to 10:00 AM	Room No:210
WORKOUT ABS	ABS Legs Lifts Weighted Decline Crunches Oblique Crunches Reverse Crunches	9:00 AM	Body Building 9:00 to 10:00 AM	Room No:210