- - a subscription to a gym
First of all, plan your workout in the gym.Organize your training and keep a strict record of the weight with which you work, the number of repetitions and approaches.This will allow you to track your progress and give more motivation than you'll just do the exercises.If you change the training methods and combinations of loads, you will be able to immediately separate the effective from the ineffective technique.
Exercise regularly, take breaks only if you are sick or if you are not recovered.The golden rule of work on the muscles - is to work on two or three muscle groups per day, working on them to failure and the inability t
o perform four repetitions with full operating weight.The optimal interval between training sessions - one day.
Every two or three months I was training program and exercises that you are using.The fact that the muscles tend to get used to the exercises that you do, and do not respond to them in full.To do this, change the types of exercises.So the muscles will grow more intense.
eat right.To exclude a set of excess fat, eat foods that are low in fat but high in protein.Use sports food with high protein content in order to maximize muscle growth.
Tip 2: How to shake your body
To make a muscled lean body and better master the different techniques that will succeed in this, it is necessary to take into account some of the little-known but important facts.
- Fitness club, computer with Internet connection.
need to improve their overall physical fitness.Running, swimming, aerobics - with their help you can gain endurance, which then need to burn fat and build muscle mass.
Please note, if your whole body is in good condition, then pump it will be much easier.Moreover, technically complex and tedious training individual muscles will take place more efficiently and with better results.Consider your health.If you think being able to spend 45 minutes or an hour in constant motion and stress, start pumping.
Be sure that your workouts in the gym clearly aimed at the development of the target muscles.Instead of working with light weights and lots of repetitions, increase the weight to the values that really do challenge your abilities.Today it is well known that the number of repetitions for the mass does not exceed 5-8 times per approach.And the last, sixth or seventh, repetition should be performed at the limit of your ability.Three or four approaches are enough.
During pumping your body, make sure that you eat.Exclude from the diet sweets, stay away from fried fatty foods in the daily diet include more fresh vegetables, lean meats and fruits.Remember that in order to pump up your body will need to eat a lot of foods rich in proteins, ie,eat fish, chicken, and eggs.Eat spaghetti made from durum wheat and grain bread unleavened sourdough on and forget about white bread, white rice and pasta usual.By the way, today publicly protein bars (snacks) - good option receiving extra servings of protein.Such bars are usually fortified with trace elements and vitamins, and it also adds a charge that can be effectively spent on training.
around doing the training on simulators, promising rapid growth - try to work more with the free weights.Big biceps, triceps a great and outstanding, and the press can do a barbell and dumbbells.
In no case do not overload.Training should not take more than 1 hour of time, and the four workouts a week is absolutely enough to achieve optimum results.Your muscles will become only more if you give them enough time to rest between workouts.Do not forget to change the set of exercises, do not make them a habit - change training program, rotation systems at random tempers and ensures the harmonious development of all muscle.
daily sleep at least eight hours, so that the muscles enough time to rest between workouts.