Get
Fit Exercises
Get
fit exercises for elderly people
Bodybuilding
and weight training rules
Workout
programs in the USA
Have 5 to
6 quality meals a day.(40% protein, 40% carbohydrates,
20% fats). If you find it hard to get in those
5-6 meals per day then substitute a meal or two
with a meal replacement.
During training,
drink 8 glasses or
more of water per day.(This helps you to be hydrated
and cleanses your system of any impurities).
Eat within 1 hour after your bodybuilding workout
to help your body recouperate. Your body will
need carbs and protein to help build muscle.
Taking mult-vitamin and multi-mineral supplements
will assist your bodybuilding and weight training
regime.
Supplement your diet during training with high
quality protein (Whey protein is the best). Get
1 gram of protein per pound of bodyweight per
day. Spread out this protein over the 5-6 small
meals that you are going to eat.
Stay away from Junk Food but take
one day per week and eat what you like (Don't
go crazy).
Bodybuilding and weight training workouts with
weights 3-4 days per week. Lift heavy using good
form. (Be consistent for results).
Warm up for 10 to 15 minutes before your bodybuilding
work out.(Avoid Injuries by Warming Up) - don't
forget to breathe. (Believe it or not, a lot of
people hold their breath) - Breathe out with exertion.
Workout large muscles first (Legs, back, chest)
before smaller muscles.
Don't throw weights around. Proper form in bodybuilding
should be followed at all times.(Avoid Injuries
by using proper form)
Try stretching after your bodybuilding workout
so that you are already warmed up, it helps recovery.
Mixup your
bodybuilding workout every 2 to 3 weeks.(Your
body gets used to the same workout and your body
will adapt) - this also helps with boredom.
Keep your bodybuilding and weight training workouts
to no more than 1 to 1 1/2 hours long.
Get a bodybuilding workout logbook for tracking
your workouts, cardio, meals and supplements.
Get in some
cardio work if you want to loose fat and help
your cardiovascular system.
A strong cardiovascular system will help you with
your bodybuilding workouts by giving you the endurance
that you need.
3-4 days per week for 30-45 minutes per session
is fine. (Stairstepper, walking, running, biking,
etc..)
Visualize
your bodybuilding and weight training workouts
going great.
Make sure
that you get adequate sleep and rest. (This differs
from person to person)
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