Why you do not get Results from Your Exercise?
Below I give some of the factors that may have you reset the value in your life if you do not get results from your workout:
1. Rest. You have enough rest? How many hours do you sleep in a day? Needs of each individual is different but as a reference, our bodies need to sleep as much as 7-9 hours a day. When sleeping, your body secretes hormones that one of them can help our bodies to grow and repair damaged cells. In addition to bed rest at night, watch the day break between exercises. You will not be able to develop your chest if you practice it every day in hopes to quickly expand. The body takes 2 to 3 days to rest before you beat him again in the next session.
2. Strenuous workout for the muscles in question. For those who say “My Chest not yet been able to develop an exercise routine?” Try to re-assess your workout, whether it is heavy? Many said it was hard when she’s doing the same exercise pattern continued with the same load (do not use the overload principle in my previous article). The body burden of an ever-increasing need to also adapt muscle with the extra weight. Our school from 1st grade through 6th grade learning materials will also continue to increase, rather than class 2 SD material still continues right?:)
3. Variations. Use variation to eliminate boredom from your muscles. When you exercise patterns have not changed, the body will adapt and respond less of your practice. Use a different order when the exercise, different loads, rest periods are different, a different number of sets so that these variations can surprise your muscles and can re-trigger muscle adaptation.
4. Do you do cardio before weight training? The fact is happening on the field is that everyone must do cardio before weight training before. They think that it’s just warming up. It should warm up with cardio at the front, but the mistake a lot of people are, cardio is done too heavy, and even too long. You do not need to do a warm up run on the treadmill for 30 minutes. This is going to spend your energy in weight training, so that it will inhibit your body’s growth significantly. Try cardio workout in the rear, a new weight training after cardio exercise.
That’s four basic things you need to reset the value when you are experiencing a plateau (no progress) in your practice. After everything that’s true, then your next step back nutritional analysis of your food. Did you already eat enough nutrients? Poor nutrition greatly impede your progress, no matter it will build muscle or lose weight, your daily nutritional adequacy is very important.
Fitness Guide for Beginners
GUIDE:
- Measure the body, how many inches in circumference of the biceps, chest, etc.
- train the entire body, including legs, even if you only want the upper body will be displayed, because it is the production of growth hormone as a whole contribute to help build muscle, while
- Note that we are not in a position to a “Six Pack” will, if they load (thickening of the muscles)
- Continue to train your abdominal muscles, but keep in mind that in order to show six pack on the layer to reduce abdominal fat in the diet.
- Muscular impossible (thickening of the volume), while fat loss (cutting)
- Do not wait to add the weight of 10 kg in 1-2 months. The addition of 0.5 to 1 pound per week muscle mass was very well
DIET:
- Discover your body type, to determine their food strategy
- In general, it takes 18 calories / kg body weight
- Use a reference of 40% protein, 40% carbohydrates, 20% fat. Meet the needs of the organization (different for each person)
- For carbohydrates, choose complex carbohydrates than simple sugar
- For grease, to avoid saturated fats, choose good fats such as flaxseed, fish, peanut butter, olive oil
- Drink water as much as possible (not inflated original)
- Better than the excessive deficit in calories, especially for the ectomorph body type. We can also determine how many calories and fat so much when we started looking in the mirror)
TRAINING:
- train all the muscles once a week as much as possible, taking care not to exceed one hour
- 45-55 minutes is the window of our development, but the body is catabolic
- Do not feel the pain in the muscles is lost, they can also cause the muscles to the next day. The body needs rest to grow
- The body does not grow, if they practice in the gym, but if we let it go, then your body a break for us
- Do not force your body to train, eat and rest, and the progress will come)
- Take a full week every 8 weeks, and returned with a variety of different exercises
- Do not forget stretching and warm up before exercise to avoid injury
- Take your time to more than 90 to 12 seconds between the sets 0
- Note the smooth movement
- A combination of movement and an end to the isolation Start
- After 2-3 warm-up series, first go for a tour through three difficult sets to failure
- Save your progress so you can see, within our development
SUPPLEMENT:
- Multivitamins with Vitamin C is sufficient
- Try Creatine, Glutamine and ZMA
- Whey protein is a must, but try real food protein is also planned.
Beginners Guide to Building Your Body
GUIDE
- Measure your body, how many inches in circumference of the biceps, chest, etc..
- Train the entire body, including legs, even if you want to show upper body, because it is the production of growth hormone as a whole contribute to help build muscle, while
- Please note that we are not in a position to a “Six Pack” will, if they load (thickening of the muscles)
- Keep training your abdominal muscles, but keep in mind that in order to show six pack on the layer to reduce abdominal fat in the diet.
- Is it not possible to inflate your muscles (by volume), while fat loss (cutting)
- Do not expect too much, because it will be added to the weight of 10 kg in 1-2 months. The addition of 0.5 to 1 pound per week muscle mass was very well
DIET
- Discover your body type, to determine their food strategy
- Typically it takes 18 calories / kg body weight
- Use a reference of 40% protein, 40% carbohydrates, 20% fat. Meet the needs of the organization (different for each person)
- For carbohydrates, choose complex carbohydrates than simple sugar
- For fats, avoid saturated fats, choose good fats such as flaxseed, fish, peanut butter, olive oil
- Drink as much water as possible (not inflated home
- Better than the excessive deficit in calories, especially for the ectomorph body type. We can also determine how many calories and fat so much when we started looking in the mirror
TRAINING:
- Train each muscle group once a week as much as possible, taking care not to exceed one hour
- 45-55 minutes is the window of our development, but the body is catabolic
- Do not think that pain is lost in the muscles, meaning they can also cause the muscles to the next day. The body needs rest to grow
- The body does not grow, if they practice in the gym, but if we let it go, then your body a break for us
- Non-violence training with the body, eat and rest, and the progress will come:)
- Take a week off every 8 weeks, and returned with a variety of different exercises
- Do not forget stretching and warm up before exercise to avoid injury
- Take your time to 90-12 seconds between sets 0
- Please note the correct movement
- With a combination of movement and an end to the isolation Start
- After 2-3 warm-up series, first go for a tour through three difficult sets to failure
- Save your progress so that you can see, as we blithely
- Supplement:
- Multivitamins with Vitamin C is sufficient
- Try creation and glutamine ZMA
- Whey protein is a must, but try real food protein is also true