Next is already happening catabolic process by which your nutrients in your body begin quickly spent and you, instead of building strength and muscle mass, will be vice versa – much faster and exhausting all your efforts turn to ashes. Therefore: choose a few basic exercises and work with them hard, but not for long, approximately, as has been said, 50 minutes! After that do cool down and leave the room, because your muscles do not grow from the workout and recovery of literacy. Optimal exercise 3-5 times a week Depending on the chosen program. 2) Reusable daily meals. This – the cornerstone of your success in weight training.
You need to forget about usually 2-3 meals a day, and it is better to focus on smaller portions and more frequent consumption. Initially, it will be difficult getting used to, but then it becomes part of you and your habits, like washing hands or brush your teeth. Pre-cook their own meals for the day. It should consist of a rich diet: fruits, vegetables, meat, fish, eggs, cereals, milk, flour, confectionery. Moreover, the ideal would be a harmonious combination of all these products on a daily basis. Expect that you will need to eat approximately every 3 hours, even if you do not really want.
One important point – the portions should be less than two or three meals a day. 3) Remember that your muscles grow at precisely the moment when you relax, then Recovery for us is as important as training itself! Perfect vacation – quiet sturdy 8-hour sleep and reduced stress during daily work or school. Proper sleep and constant positive mental installation will lead to results much faster than you expect! 4) The discipline can also still include a concept of opposition to all kinds of temptations that haunt us everywhere: in the night spree clubs, long sitting at the computer, getting enough sleep at night for any reason, and the worst – alcohol! Much has been said about the harm of this infernal mixture, but with regard to training and achieving great results in the gym He has immediate value! For example, members of the Olympic team in our country is forbidden to drink, even on New Year's, there is even an unwritten law "no one extra glass" in which athletes are very severely punished in If non-compliance. With respect to a set of weight and develop strength alcohol is contraindicated " When you have considered all these factors, then give yourself specific goals for a certain period (for example, "shake hands with breast 105 kg 4 months "or" dial 8 kg in 3 months ") and immediately proceed to implement your plans! If you feel that you do not get it, then just try to understand what the reasons for the failures and try to fix them. They may be different: stress, malnutrition, lack of sleep, fatigue at work or school, bad ecology, or overtraining. As possible to eliminate these causes and go on to train, no matter what! In issue of motivation can help you various videos of famous professional bodybuilders – Jay Cutler, Ronnie Coleman, Arnold Schwarzenegger and others. Watch them a little every day and keep going towards your goals! Also do not forget to replenish your knowledge of the pumping muscle and strength development. Yours faithfully, and faith in your success, Kolomatsky Oleg.