#1 30 Minutes Of Cardio Or Less
#2 Drink protein supplements
#3 Changes, changes, and more changes!
#4 Complete full-body training
#5 Tear / Repair
#6 One Pound = One Gram of Protein
#7 One word - stretch
#8 Eat regularly
#9 Less is more
#10 Full Body or Split
#11 (Bonus) 500 More Calories
You don't want to do too much cardio. Limit it. Keep it to two days of lighter jogging and no more than 30 minutes per session. Build your workout around a nutrition plan that involves a high-protein, high-carbohydrate meal about an hour beforehand and then a protein shake to follow that you can slowly sip throughout your workout. Post-workout, mix a new drink and throw it down quick. Alter, change, settle, refine, and repeat! You want to keep your body guessing. Every four-to-six weeks, change the number of reps, your rest time, the exercises you perform, your regular routine, etc. You want to keep your brain guessing. The more muscles involved = the greater the hormone release you'll get from training. These hormone releases is what's going to keep stimulating your muscle growth ALL DAY LONG.
Ensuring that your training is safe and balanced by hitting each muscle group with roughly the same volume also helps avoid serious injury. A regular person's ideal intake of sleep is anywhere from five to nine hours. You don't want to overdo it. Weightlifting, bodybuilding, etc. - it's all about tearing the muscle and repairing the muscle. Tear, repair. Tear, repair. That's how we get big. Keep training down to four sessions per week and give your body the time it needs to rebuild itself. You may use this time to mentally prepare yourself for your next session. Aim to take in one gram of protein per pound of body weight EVERY DAY.
Any kind of stretching will keep you feeling lose and flexible, prevent injury and aid in recovery. You should be scarfing down five to six small meals per day. Keep that fuel coming, particularly the carbs and the protein. These will keep the calorie intake up to help build that muscle AND it'll help keep your metabolism high to help you lose fat. Do no more than 20 sets per muscle group. As a matter of fact, try to keep it as close to 12 sets as you can. Limit reps to between 6 and 12 per set for the most growth. Limit your workouts to 45 minutes, keep those weights heavy and lift, lift, lift! The best results from your workout will come from training all your muscle groups in a single workout or by concentrating on the upper body in one session and then the lower body in another. Concentrate on lifts that use multiple muscle groups at once like squats, deadlifts, rows, and presses. You got to start reading the labels to get an idea of what your calorie intake is. Find that number and add 500 to it.
Another great resource: http://www.buildmusclesystem.com
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