The most important rules of strength training for men over thirty years its all about how to create a sporty and muscular figure after adolescence.
1) Forget Everything You Know About Fitness:
If you exercise more than a year, but the long-awaited news cubes and relief muscles and do not appear, you are probably doing something wrong. The first thing you should start - is radically update your knowledge regarding fitness and nutrition.
The second step should be an objective assessment of the positive and negative features of their own body. If you have always been powerful legs, but a weak upper part, it is necessary to reduce the running and redirect its efforts on the development of the pectoral and deltoid muscles.
2) Correct Posture:
The easiest way to make the body more sports is to correct posture. If the set of muscles need at least six months, the exercise posture will give visible results within a few weeks - people will start to emphasize that you look better.
Remember also that sports figure is impossible to create an exceptional collection of muscles. Kyphosis hide developed muscles of the shoulders and chest, and an incorrect statement of the pelvis due to flat feet make the stomach too convex, stretching abdominal muscles and giving the impression of "belly" .
3) Replace The Running To Walking:
Despite the generally positive effect on the body running, jogging wrong gives more minuses than pluses. In addition, by itself running is not so important for weight loss, as the right diet - running burns only 2 times more calories compared to walking.
To create a sports figure will be much more effective regular 40-50 minute walks with close attention to how you hold your body. The ideal option would be walking on a treadmill in front of the front and side mirrors.
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4) Do Exercises With Body Weight:
With high probability, you'll perform the basic exercises like pull-ups and push-ups, wrong, not using those muscles that you want to use. In this case, the correct execution of bench press or the thrust of the upper block, you can also forget.
Consider a visit to the gym as training to improve posture and learning the mechanics of the key exercises performed with the body weight - pull-ups , sit-ups , push-ups , crunches, and so on. Only then go to barbells and dumbbells.
5 ) Change The Way Of Life
It would be naive to believe that the three-hour sessions per week can make you a different person. If the remaining 165 hours you will continue your normal life, you will look just like look. No matter how much you exercise is not made in the gym.
Think about how you sit at work - excessive bending forward bends the spine. Think about how you sleep - high theft provokes pain in the neck. Think about how you value your body, or use it only as a working tool.
6) Be Careful What You Eat:
Despite the fact that the diet has traditionally considered "female subject" men in reality they show a greater weight loss efficacy than girls. Besides, it is easier to abandon cola cans (150 kcal) than jogging for 15 minutes (150 kcal).
Remember, and that is a surplus of simple carbohydrates, not fat, is often a cause of weight gain. This is primarily due to the fact that the products containing mainly sugar calories, do not cause a feeling of fullness .
4) Do Exercises With Body Weight:
With high probability, you'll perform the basic exercises like pull-ups and push-ups, wrong, not using those muscles that you want to use. In this case, the correct execution of bench press or the thrust of the upper block, you can also forget.
Consider a visit to the gym as training to improve posture and learning the mechanics of the key exercises performed with the body weight - pull-ups , sit-ups , push-ups , crunches, and so on. Only then go to barbells and dumbbells.
5 ) Change The Way Of Life
It would be naive to believe that the three-hour sessions per week can make you a different person. If the remaining 165 hours you will continue your normal life, you will look just like look. No matter how much you exercise is not made in the gym.
Think about how you sit at work - excessive bending forward bends the spine. Think about how you sleep - high theft provokes pain in the neck. Think about how you value your body, or use it only as a working tool.
6) Be Careful What You Eat:
Despite the fact that the diet has traditionally considered "female subject" men in reality they show a greater weight loss efficacy than girls. Besides, it is easier to abandon cola cans (150 kcal) than jogging for 15 minutes (150 kcal).
Remember, and that is a surplus of simple carbohydrates, not fat, is often a cause of weight gain. This is primarily due to the fact that the products containing mainly sugar calories, do not cause a feeling of fullness .
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