Base 10 must know the rules for fitness Go-ERS
You should not feel surprised if you feel like Mr. Universe Pewee Herman rather than the first time using a dumbbell. But that's OK, Mr. Governor of California Arnold was a thin stick when it started.
Always warm
By Somehow, most fitness go-ers believe they are too good for a warm up, do you think is a waste of time. Well, you should always start your session workout with a warm-up. Michael J. Alter, MS, author of Sport Stretch said: "To reduce the risk of injury, it is necessary to raise the temperature of your body before you nothing more intense. "Not only that, when body temperature rises, your red blood cells are able to carry more oxygen per cell increased performance.
Now, I know there are some fitness gurus around self-proclaimed still tell people to stretch before exercise. Today, a good session of stretching before exercise may adversely affect their performance.
Read more about: target = "_self" title = "Pre-exercise stretching is bad for you"> Pre-exercise stretching is bad for you
Make sure to warm up before training and extension after training, not before.
So, how can heat properly? Not about ten minutes or long enough to feel the change in body temperature, low-intensity cardiovascular exercise depending on exercise. For example, stationary bike or treadmill.
Learn their routine
Your routine must have the specific objective, if the routine of doing is to make bigger, thinner, stronger, more efficient or resistance.
Depending on your goal, your sets, reps and rest time between sets should be changed.
If you are aiming to gain muscle, firing of 8 to 12 repetitions. By the power and strength of 3 to 6, and fat burning and muscle endurance 15 to 20 repetitions.
To the rest interval, you should consider three things, its purpose, the fitness experience, and genetics.
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In general, you should rest for 30 seconds fat burning and muscle strength, 1 minute to gain muscle and 2 to 3 minutes of power and strength.
Never exceed 3 minutes when off the mark because the muscle begins to cool.
Never do the same repetitive Workout Routine
This is what is called muscle confusion, confusing muscle constantly changing your routine so you always have to adapt.
If you've been doing the same exercise routine, you can remember and always has not seen any results from last month, his body has reached its plateau. This means your body has fully adapted to your routine and has no need to change (more bigger, stronger, etc.) to perform the routine.
So, to avoid deadlocks you have to change their methods of training every six to eight weeks, which is the average time it will take for a body to get use to certain stimuli. Remember that your body will change only when they give change.
Know how much to eat
Most men should consume an extra 2,500 to 3,500 calories per week in order to obtain a pound of muscle each week. You can pump iron all day, but if you do not mix their training efforts with sufficient food and fluids, you will not get any bigger.
M. Kleiner, Ph.D., RD and author of Power Eating "When it comes to gaining muscle, the most important thing is to eat enough calories to feed both their exercise and metabolic processes necessary to build muscle. Most men who have trouble gaining weight and strength simply are not eating enough. "Note, if you want to be 200 pounds of muscle, you have to eat as his 200 pounds of muscle.
Knowing when to eat
The most important times to eat a meal is when you wake in the morning and after weight train. Because you need fuel in your system in order to train hard. When your system does not fill at breakfast, you will be running on gas later in the day.
Jacqueline R. Berning, Ph.D., RD, assistant professor at the University of Colorado at Colorado Springs advises "Make sure most of your breakfast consists of carbs, with a little protein, perhaps in the form of egg whites, thrown in for good measure. "In addition, it also suggests that" low-fat yogurt or milk and cereal, the project would also of law. "
It is equally important to refuel immediately after the weight of the train, because when your cells are more open to energy supplies just used. It is suggested that drinking a drink containers to have both carbohydrates and proteins. This will meet the needs of postworkout moment in the short term.
A larger meal containing complex carbohydrates and whole proteins, such as chicken breast, which contains a better profile of amino acids that the egg must be consumed within 3 hours of training.
Harder exercises are good for the body
Therefore, the performance is not to temptation. Most exercises can be described as a single movement of joint or multiple joints. This includes curl bar, in which only the motion of the elbow joints. Along with the dead weight and bench press, the latter includes the squat, during which ankles, knees and hips are all being stretched and bent, while his upper body works harder to maintain load stability. Multi-motion joints are the hardest of the two types do, but its worth trying to learn the proper execution, and that as a result of the highest level of growth muscle of the toughest muscle groups such as the chest or legs. Thomas M. McLaughlin, Ph.D., CEO of Biomechanics Inc. in Marietta, GA says, "People often be too specific in the selection exercise. "He also believes that" At some point, you really need to make several major joint exercises involve large amounts of muscle mass.
Knowing when to do cardio
Unless cardio is your main focus of their training, do cardio after (not before) weightlifting. You can do it later during the day or a different day. "If you do aerobic exercise first type, Fatigue is for weight training " Cotton explains. "As a rule, strength training has a lower impact on cardio than cardio has on the training of force. "
Read more about: target = "_self" title = "most powerful fat burner that man knows HIIT"> The Best Method HIIT Cardio
Importance of recovery
This is as important as weight training than I do. Lifting weights, a person is breaking the muscle fibers. It is only after a person has completed training that muscle tissues start the rebuilding process. Simply allow the process of allocating the right way and give your body enough rest between workouts.
When starting ever lift more than 3 or 4 times a week and do not work the same muscle group in the repeated days and not weight train a muscle group is still sore from a previous workout.
For best results, we must also maintain a good nutrition program. This means that for 5 or 6 small meals full of nutrients each day. You need to have adequate rest – at least eight hours of rest. Getting enough sleep keeps you mentally and physically in the fingers. Remember, the act of sleeping is expected to release of growth-inducing hormones.
Do not Forget to cool
Try not to jump right in its training mode. Sure you follow with a brief cool in just to keep moving for 5 minutes or so, with another five to ten minutes of stretching. NSCA study shows that people who completed their training sessions with stretching showed an increase of 20 percent of the strength gained in comparison to non-stretchers. Tan, complete with a stretch session Nice.
There is an "exercise aholic
Some beginners train busily working the impression that more is better. On the other hand, it is best to take things slowly at first.
According to Richard Cotton, MA, exercise physiologist with First Fitness Inc. chief in Salt Lake City and A spokesman for the American Council on Exercise "You increase your chances of success by moderating your activity a bit. The morning after a workout, want to feel like you are qualified, but do not want to crawl to the bathroom. "
He also believes that "At first, your muscles are not prepared to do much more than what they were doing before: they are willing to do a little more "
About the Author
Our primary writer, has bachelor degree in Exercise Science & Nutrition and also a certified NSCA*D & CSCS Personal Trainer. He has been a personal trainer for 7 years and also has 17 years in Mix Martial Art training. Currently working in private fitness clubs in the heart of New York City training celebrities and athletes.
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