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Anonymous
Forget the dumbells. You need to be good at pushups, situps, and running. Start doing those.
Eat 1.5xBodyweight in grams of protein to absolutely maximize your gains. Workout out with 3 set of pushups and situps until failure, very other day. If you can do them weighted, even better.
As for running, consider this: >In Tabata's study, the researchers found that guys who used the routine five days a week for six weeks improved their maximum aerobic capacity (a measure of your body's ability to consume oxygen--the more oxygen you can take in, the longer and harder you'll be able to run) by 14%. What's more, it also improved anaerobic capacity (which measures your speed endurance, or the duration you're able to sprint at full effort) by 28%. So the Tabata Protocol is the rare workout that benefits both endurance athletes and sprinters--hard to accomplish. Consider: A study of traditional aerobic training--running at 70% of aerobic capacity for 60 minutes--for the same number of weeks showed an improvement in aerobic capacity of 9.5% and no effect on anaerobic capacity. http://findarticles.com/p/articles/mi_m1608/is_5_20/ai_n6011850
And don't forget, Nil Desperandum.
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