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Anonymous
6) Eat. Whey powder, mixed into water or milk is a useful supplement. Chicken, egg whites and all fish are other good sources of protein. BUT: the right amount of vegetables, fruit and carbs are essential in the actual absorption and synthesis of the protein. Training with a crappy diet and supplements is not enough.
7) Organise a weekly routine. A simple three day a week routine with one rest day in between sessions is the most effective way to go about it. Each day should focus on exercises with different movements. For example, pullups and rows can be done on the same day. They are pulling movements and focus on the back.
Have a seperate day where the chest and delts are worked. e.g. bench press and military press. Pushing movements.
Most importantly, the leg day. Do squats. Best exercise you can do. Not training the legs is a crime in terms of building.
8) Something hurting in a way it shouldn't be? Stop exercising that area until it's healed. No questions. Common injuries are those to the knees and shoulders, though ligament and tendon pulls/tears can occur in several places.
9) If you're too poor to afford equipment or gym membership, do bodyweight exercises. Pullups, chinups, pressups etc. Dumbbells are usually reasonably priced. Get a spotter to make sure you don't drop a dumbbell on your face midway through your set.
10) If you want to lose fat and gain muscle, do it in seasons. It's more practical to weightlift and THEN trim bodyfat in blocks of at least three months.
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