Last Updated on October 20, 2022 by admin
Dorian Yates was a fitness icon who became famous for his bodybuilding feats. He was also known for his strict diet and workout routines. If you want to look like him, then you should follow his workout plan and diet recommendations.
Dorian Yates was born in London, England in 1958. As a child, he had a passion for sports and athletics. At age 12, he began training at the prestigious Lilleshall College in Shropshire.
In 1976, he won the Mr. Universe title. After winning the Mr. Universe title, he decided to pursue a career in professional bodybuilding.
He started competing in the 1980s and soon became one of the top competitors in the sport. His physique earned him the nickname “Mr. Olympia”. He went on to win the Mr. Olympia title five times.
Workout Principles
Yates is an advocate of high-intensity interval training (HIIT). This type of training involves short bursts of intense exercise followed by recovery periods.
It allows your muscles to recover from the previous session while still providing enough energy to perform another set.
Yates believes that HIIT helps build muscle mass faster than traditional cardio workouts. When combined with some basic strength exercises, it can help you achieve better results when building muscle.
In addition to HIIT, Yates recommends using weights as part of your routine. You can use free weights or machines to work out different parts of your body. For example, you can do chest presses to develop your upper arms.
You can also incorporate plyometrics into your workout routine. These are movements where you jump quickly and land softly. They increase your speed and agility. Plyometric exercises include box jumps, squat thrusts, and lunges.
Yates’ Workout Routine
Here’s how you can emulate Yates’ workout routine:
Warm-Up
Before starting any workout routine, you need to warm up first. Do this by walking briskly for 10 minutes. Then, stretch your muscles before doing any other moves.
Cardio
The best way to burn calories during a workout is through cardio. Cardio is defined as any activity that raises your heart rate. Examples include running, cycling, swimming, rowing, dancing, etc.
To get the most benefit from your cardio sessions, you should try to complete them at least three days per week. The longer you run or ride, the more calories you will burn. However, don’t overdo it. Try not to go beyond 60 minutes.
Strength Training
A good workout routine includes both cardio and strength training. Strength training involves lifting heavy objects such as dumbbells, barbells, kettlebells, and medicine balls.
It’s important to vary your strength training routine so that your body doesn’t become too used to certain types of exercises. For example, if you’re just learning how to bench press, start off with lighter weights. Gradually add weight until you reach your maximum capacity.
When performing strength training, make sure to focus on compound exercises. Compound exercises involve multiple joints working together. An example would be squats, which involve several joints including your hips, knees, ankles, and calves.
Core Training
Your core consists of all the muscles that surround your spine. Core training focuses on strengthening these muscles. To do this, you’ll want to do planks, crunches, leg lifts, and side planks.
Planks are a great way to strengthen your core. Simply lie flat on your stomach and lift your body off the ground. Hold this position for 30 seconds. Repeat this exercise five times.
Crunches are another effective core exercise. Lie down on the floor and place your hands behind your head. Lift your legs in the air and bend your elbows. Lower your torso toward the floor while keeping your back straight.
Leg Lifts are similar to crunches but they target your abs instead of your core. Start lying face-up on the floor. Raise one leg up in the air and hold it there for 15 seconds. Then lower it and repeat with the other leg.
Monday: Shoulder, Triceps, And Abs
His Monday workout consists of working his shoulders, triceps, and abs. He does this by performing exercises such as push-ups, pull-ups, dips, and planks.
Tuesday: Back
He works out his back on Tuesdays using exercises like reverse flies, shoulder presses, and deadlifts.
Wednesday: Rest
On Wednesday, he rests. This day is reserved for rest and recovery.
Thursday: Chest And Biceps, And Abs
He works out his chest, biceps, and abs on Thursdays by performing exercises like chin-ups, overhead presses, and curls.
Friday: Rest
Friday is reserved for rest and relaxation. You can even take some time off work to spend quality time with your family.
Saturday: Legs And Glutes
This Saturday, Dorian performs exercises like lunges, squats, and step-ups.
Sunday: Rest
Finally, Sunday is dedicated to resting and relaxing. Don’t forget to eat well and stay hydrated during this day.
Dorian Yates’ Diet
The diet plan recommended by Dorian Yates is very simple. It consists of eating lean proteins, vegetables, fruits, whole grains, nuts, and healthy fats.
Lean Proteins
Proteins are an essential part of any diet. They help build muscle tissue and keep your metabolism high. Lean meats include chicken breast, turkey breast, beef, fish, lamb, and pork.
Vegetables
Vegetables provide many health benefits. They contain fiber, vitamins, minerals, antioxidants, and phytonutrients.
The best sources of vegetables are dark green leafy vegetables, cruciferous vegetables (broccoli, cabbage, cauliflower), tomatoes, onions, garlic, mushrooms, beans, peas, carrots, sweet potatoes, spinach, and peppers.
Fruits
Fruits are also a good source of nutrients. Fruits have more sugar than vegetables, so they should be eaten sparingly. However, fruit is packed full of beneficial nutrients. Many contain an array of vitamins, such as vitamin C which boosts your immune system.
Whole Grains
Whole grains are rich in fiber and protein. They’re also low in fat. Whole grains include brown rice, oats, barley, quinoa, buckwheat.
Here Is Yates’ Daily Diet
Meal 1: Breakfast
Yates has two breakfasts every day. His first meal is usually oatmeal or eggs. For breakfast, he will have two hard-boiled eggs, followed by half a cup of oatmeal.
Meal 2: Protein Shake
Meal 3: Lunch
Lunch is usually made up of grilled chicken breast, steamed broccoli or other green vegetables, and a carbohydrate such as a potato or rice.
Meal 4: Protein Shake
Meal 5: Dinner
Dinner consists of filet mignon, 12 oz approximately. He will have this with some green vegetables and rice or potatoes.
Meal 6: Dessert
His last meal consists of some porridge mixed with oatmeal and 6 egg whites mixed in.
Dorian Yates’ Exercise Tips
Exercise is important when you want to get in shape. If you don’t exercise regularly, then you could gain unnecessary weight.
Regular exercise helps you lose belly fat while toning your muscles. Here are some tips that will help you get started.
1) Do cardio at least three times per week. Cardio means exercising your heart. Examples of cardio workouts are jogging, swimming, biking, running, and walking.
2) Perform resistance training twice per week. Resistance training means lifting weights. This type of workout builds muscle mass and strength.
3) Do both cardio and resistance training together. Doing these types of workouts together will burn more calories and tone your body faster.
4) Drink plenty of water before, during, and after each workout. Water keeps the body hydrated and helps flush out toxins.
5) Eat smaller meals throughout the day. Eating small meals allows for better blood flow and digestion.
6) Don’t skip meals. Skipping meals can cause you to overeat later on.
7) Have fun! Losing weight isn’t all about working out and dieting. It’s also about having fun. Enjoy yourself and make sure you do something you enjoy doing.
Final Thoughts
To conclude, it takes time to change one’s lifestyle. You need to be patient and persistent. Once you start making changes, you’ll see results within a few weeks.
Your goal is to live a healthy life by eating right and exercising regularly. Having an extensive plan will help keep you on track. Remember to eat well, drink lots of water, and stay active.
We hope this article on Dorian Yates’ workout and diet plan has been useful for you, and who best to learn from Mr. Olympia himself!