Exercise

 

Good exercise is a combination of many different things. You need aerobic(with air), anaerobic(without air), body weight exercise(or kinesthetics), weight lifting, and even stretching to become truely fit.

Many people focus on only one of these and never achieve that balance. Remeber it is ok to do more than one type a day.

Aerobic exercise would be things like jogging, walking, eliptical machines, swimming, riding a bike, etc. I feel like these are probably the most inportant and should be done at least 4 days a week.

Anaerobic exercize includes sprinting, jumping rope, and really any rapid burst of hard exercise. This makes you more explosive and usually lasts less than 2 minutes. Overall, anaerobic exercise burns fewer calories than does aerobic exercise and may be somewhat less beneficial for cardiovascular fitness. However, it is better at building strength and muscle mass and still benefits the heart and lungs. In the long run, increased muscle mass helps a person become leaner and lose weight, because muscle uses large amounts of calories.

 

 

Pushups situps and other simple body weight exercises are way underrated! These are some of the simplest and most effective exercises you can do. They promote way better body control than any of the others!

 

Weight lifting is good however for those seeking better power and muscle definition.

 

Stretching is another one of those things that many people overlook. It provides a certain dexterity and grace that non of the other can.

 

Like i said earlier you shouldn't completely pick any one of these. While it is ok to focus a little more on one more than the others you should try to get them all in every week.

 

A good exercise routine would look something like this: Push-ups, sit-ups, and stretching before and after everyday. Also try to get a little extra stretching in before bed and each exercise.

Sunday: rest

Monday: Jog/sprint cycle ( have about a 4:1 ratio of jogging for a bit then sprinting. For example jog a 400 then sprint a 100, repeat. These are great because they combine aerobic and anaerobic.)

Tuesday: Upper body and core workout with weight at about 3 sets of 6-8

Wednesday: Tough total body workout with and without weights. Do some kind of cycle exercize.

Thursday: Lower body and core workout w/ weight at about 3 sets of 6-8

Friday: Jog/sprint cycle

Saturday: Total body workout with weight at about 3 sets of 6-8

 

 

 

Muscle Building

When training with high reps (more than 15), there is an increase in endurance with no substantive improvement in size or strength. The six to twelve rep range - the range that all big bodybuilders rely on - promotes an increase in both size and strength. Powerlifters generally stay with low reps, two to four per set, which supplements strength with slight variances in size.

Eat lots of fish, its great for you.

Eat lots of meat(protein, also like peanut butter and protein skakes) to build muscle and potatoes(calories, complex carbs like rice are better) to get the energy to workout hard. You'll gain a little weight during this diet unless you are burning more calories than you're eating so you will really have to work out hard to maintain a weight since carbs are very high in calories.

I also read that sodium is very important in gaining muscle. But you'll have to watch out because sodium retains water so can make you feel bloated.