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Anonymous
It isn't just the workout you do, its the food you eat. In order to put on muscles. If you don't have enough protien, your muscles won't grow: if you don't have enough fat in your diet, certain body processes can't happen (such as the production of testosterone), deficiency in vitamins and minerals can cause a fuck load of problems (even small deficiencies). Learn to eat well and you're golden. Try to each a portion of a protien, a portion of a carbohydrate, and a potion of a veggie.
if you find you need to loose fat, the same principles apply.
also, how you workout is a factor: try when your lifting free weights to do supersets that work your whole body by the end of your workout. Do this 3 days a week (monday tuesday, friday), and the second day be an easier set than the first, and likewise the third day easier than the second. Do your cardio (whatever it may be) on the days between (tuesday, thursday, saturday) and rest on the seventh.
a superset example might be something like:
Squats Dead lifts bench press bicep curls skullcrushers dips crunches.
do three sets, the first one with more reps and less weight, and increase the weight/decrease the reps for the other 2. Look up some body building websites, they usually have good info if they aren't trying to hock something, just don't go super hardcore.
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