Fitness Guide

The basis of fitness as we always point out and they are two things that can not be achieved without one of them at all: nutrition and exercise activity, apart from the body to get some rest.

Your fitness program does not depend on the choices we make to you on the three elements mentioned above (nutrition, sport, rest), but there are other factors that affect your physical health: the type of activity you adopt, the way you maintain it. 

 

It also includes what you make for yourself, plans to change your sports activity every 8-10 weeks, that is, diversity is required in the exercise of your activity, and your muscles always need change because they respond more to him and must be presented from time to time to "shocks" or else weaken the performance of its mission .

Your sports guide should include the following: 

 

1 - Performance record:

This record is for recording the type of activity and routine you follow in your day, along with your weight, how much you respond to the routine you follow, and whether you are progressing or not.

  

2 - Multiple meals in small quantities:

Eat multiple meals in small amounts throughout the day provides your body with appropriate food suitable for the proper growth of muscles and a diet diet is not the right choice because it does not provide the body with calories necessary energy that supports the human and help to stay healthy.

3 - Eat proteins :

Try to eat at least one gram of protein per day, and may require active sports activity that requires more effort than regular activity to the amount of more proteins to meet the needs of the muscles of food to grow. 

This can be compensated by taking amino acids and many other proteins. Having a healthy diet allows you to deal with your body in a safe and secure way, "respectfully" because sports activity alone is not enough to equate bad eating habits.

4. Avoid boycott:

It is meant here to lose focus during your exercise. The province is talking to a friend or colleague or someone around you, no harm to do so before or after the activity. Once you start the activity, focus entirely on what you do and be selfish and use your time to the fullest.

5 - Change your sports routine:

Every one of us should have a "coach" because no one else feels the progress you can make. No matter how many other people are in charge of your fitness system and always tell you about progress or vice versa, you are still the first and only referee for yourself. Therefore, after a period of time you have to change your routine or your sports system because the muscles gain immunity against the exercise routine that you exercise as soon as you get used to it and does not achieve any progress with the body activity, do not mind that make your muscles tangle at a specific point.

6 - Use of iron weights:

If you want to build your muscles you have to resort to carrying iron weights as appropriate weight, these weights gain muscle durability and increase the size.

7 - important density and not the length of time:

It is not important length of time in which sports activity even if the exercise will not exceed 30 minutes is important is how much exercise and whether the method is true or not.

8 - Breathing correctly: The

way you breathe is no less important than any of the previous steps because breathing provides muscle cells with oxygen necessary for muscle contraction and also helps to extend the body energy and build muscle.

9. Rest:

Make sure that there are periods of rest between the exercise and the other, is not required to exercise these exercises daily; but the important is to maintain regular exercise. 

10. Gain flexibility before building the body:

If you aim to build muscle muscles in order to become a professional, you need to gain flexibility and flexibility before anything. Aerobic exercises are the best and safest means to exercise for 20 minutes a day. The proper aerobic rate can be measured to match your heart rate. Subtract 220 degrees from your age and multiply the output by 70%, you will then know the correct rate of it.

11 - Athletic Weightlifting: 

- If your exercise is based primarily on weight lifting, the following instructions should be followed besides the above:
1 - reliance on free weights is much better than relying on machines to build a muscle group in the body.
2 - focus on reducing iron weight on the ground to be done slowly (on the contrary when you raise it up). 

3 - Do not close the joints of your knees when lifting the weight of iron up to maintain the stability of pressure on the muscles of your body and therefore gives you the payment to lift it.
4 - Learn how to tighten your body muscles much better than making progress in raising and lowering the load.

With this simple guide you can maintain your body without any damage.