You do not want to spend long hours in the gym, but want to become stronger, in shape, lighter, and I feel good. It 'can not you get the most out of your workout time.
You can get 30 minutes in a super-efficient workout, and only a few workouts a week, if you maximize your workout.
Warning: First, I am not a certified instructor. He suggested that I read somewhere that they are working well for me. Secondly, you always get a new workout plan should be approved by a physician.
And although they were checked, or even if you do not worry, it's always important to start an exercise program slowly, until your body a chance to adapt or you will face burnout or injury.
Immerse yourself in the program - the people who designed the work, but want to see better results, faster and less time is spent. Here's how.
Range 30-40 minutes to your workouts. Although some people who really want to do a lot of my workouts tend to spend more time in the gym, the fact that 30 or 40 minutes later, the benefit is not so great. To last longer, reduces the intensity of training, and means that you spend too much time working. It is better to work at high intensity for a short period.
High intensity. If you are starting with exercise, it is better to go slow. If you are running or cycling, for example, at least a month before moving to a more rapid build up your stamina. This is a pace where you can speak freely without being diffused, moving on means. However, once you have the basis of resistance, increase the intensity to increase the effectiveness of coaching.
Protein.Se do not, just get out of your workout, cardio workouts and strength, such as the need to build muscle protein. I advise you or whey or soy protein shakes.
Water. Make sure to hydrate throughout the day. Your body will absorb the water takes a couple of hours, you just can not drink right before exercise. The regular day to get in the habit of drinking water.
Carbohydrates. Although low-carb craze might say otherwise, carbs are the body's main source of fuel. If you work hard, you need carbs, or you will not have enough energy. If you're a jerk, do not forget to include carbs - or a banana, low fiber / high glycemic carbohydrates needed for exercise is an excellent source.
Shake before and after training. The best thing is right before your workout / carb take a protein shake, and immediately after. Take the first workout, the muscles during exercise increases the flow of amino acids, the building blocks they need to give them. Workout shake stimulates muscle growth. Please also after a workout, 60-90 minutes a small grocery / carbohydrates with protein - a meal replacement bar will work fine.
Slow lifting. Many people contract their muscles slowly and then quickly released. But if you lift slowly in both directions, it is able to maximize each move. Raise and lower for a count of 5 seconds in each direction.
Heavy. If you are a beginner, it is best to start with a lighter weight so you can concentrate on good form. But once you have the form down, it is best that you can lift while maintaining proper form for lifting heavy weights. Do not sacrifice form for heavy vehicles is disabled. But the truck, with good shape, you can give better results in less time. The heavy duty for those who want to bulk up just not - it is a common misconception.
Failure for a game. Instead of 2-3 sets, like many people, one by one to maximize their potential, with heavy weights until you can no longer maintain proper form. "Failure" to lift weights does not mean that you must remove the rest with a wobbly or inefficient form.
Esercizi.Solo compounds with some practice, you can have a full workout composed of larger corpo.Alcuni exercises squats, deadlifts, good morning, slots, pumps, presses, bench, military lines, pullups, dips and more.
Pick up the balance. Where practical, or sitting on something or less stabilized, instead of being discovered, making them more efficient or a leg, or is standing on a Swiss ball exercise.
A cardio exercise that you enjoy. Is not it fun to exercise if you hate it. It will not last lungo.Sto looking.
Mescolare.Per strength training, change your routine every few weeks.
The size is good. Strength training in particular, and swimming, the shape is very important, but also for other types of exercise is important. If you are strength training, start with light weight so you can work on form. This is a spotter or an experienced coach who knows good form to help during the first month or two is good. Never sacrifice form for heavy loads. For swimming, you need a coach to teach the form.
Hills.Ti are stronger and make your limited workout time even more effective. It 's cool at first, but once you're used to the hills, you can get a good rhythm. Use a hilly route or do repeats on one hill.
Circuit. A mistake that many people of the same exercise without rest between sets serie.per to rest each muscle group. This will give you a good cardio workout while having your strength training.
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