Al Kavadlo’s Workout: Pushing the Limits
The first thing you need to do is get your heart rate up! You don’t want to go too fast or too slow.
Your goal here is just to get yourself into a good cardio state so that when you start doing push ups, dips, pull ups and other exercises it will feel like nothing at all. When I say exercise, I mean anything that involves moving around and getting your muscles worked up. So if you’re going to do push ups, then make sure you are actually pushing yourself up off the ground. If you have to lean against something, that’s fine. Just make sure your arms aren’t resting on anything else while doing it.
Now that your heart rate is high enough, it’s time to get some rest! Don’t worry though; I’m not going to tell you how long to take between sets because that would be stupid.
However, I am going to give you some guidelines. One hour between sets is probably plenty. Two hours might be better, but three isn’t bad either. Just try to keep them short and sweet.
Next comes the food! While eating a healthy diet will definitely help with your goals, it won’t hurt!
That being said, I think it’s best if you stick to whole foods such as fruits and vegetables. Don’t worry though; you can have some of the bad stuff from time to time. As long as you’re not overdoing it, junk food every now and then isn’t going to hurt you! It also wouldn’t hurt to make sure you’re getting in enough protein and complex carbs. You can get these from eating meat or you can just as easily get them from vegetables and fruit. It’s really up to you and it’s whatever fits into your daily diet that matters most!
Now, it’s time for the workout! I don’t think you’ll find any better advice than this: Take the time to learn how to do at least one chin up and dip.
If you’ve never done these before or can’t do them, then use whatever equipment you can (chin up assist machine, dipping belt) to help you get up there. It sucks at first, but after a week or two you’ll get stronger and it won’t seem like a big deal. These are more than enough to get you started and if you ever feel the need to move on to other things then you can do so knowing that your base is already set. If you want to get some more ideas for bodyweight routines then I would recommend getting a calesthenics book. You can find one at any bookstore or on Amazon.
I can’t really tell you how to structure your routine because everyone is different. I can give you some ideas and tips though, so if you need them then here ya go!
Let’s start with some tips:
-Always work to your potential. Don’t ever exceed it.
If you are able to do more than what is required, then next time you do that workout, bump it up a little. Progress slowly and steadily and you’ll be amazed at what your body can do in a relatively short period of time.
-Don’t expect to see results right away. Real success is measured in months and years, not weeks or even days.
Stay dedicated and avoid the pitfalls of injury or burnout and you’ll be in for a very pleasant surprise in the future.
-The best diet in the world won’t do you any good if you don’t have a workout plan that supports it. This is just as true in reverse; a great workout plan isn’t going to do you much good without proper nutrition.
Figure out what works for you and follow it!
Sources & references used in this article:
Beauty is always in an endless and futile struggle against death. That is the great appeal of art. by M Morgan – academia.edu