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Weight Training 101
FOR POWER AND MUSCLES
If you want to get big, you have to lift heavy. Use weights that are about 80% of your one rep max. Try to do at least five repetitions on your own using strict form then have a spotter have you do two or three more force reps. Do 3 sets of this then drop half the weight for a burn out. A burn out is when you do as many repetitions as you can in one set without stopping until you have reach muscle failure. The burning sensation you feel is just lactic acid building up, not your muscles giving up on you. Keep lifting until you can lift no more. Do this for every exercise and youll get buff in no time.
HOW TO TONE YOUR BODY
High number of repetition is key to sculpting a body that even the Greek Gods would envy. Lift weights that are between 60%-70% of your one rep max. Do 15-20 repetitions in each set for 5 sets. Do this for every lift. When youre done lifting, go do 20-30 minutes of cardiovascular work. Hit the treadmills or the stationary bikes.
My favorite body building site
You Are What You Eat!
If you eat a lot of junk food, dont be suprise if youre fat. If you barely eat, dont be suprise that youre too damn skinny. Moderation is good in every situation, even eating.
A good diet is more important that working out. Proper nutrition is key to a healthy body. Here are tips on eating smart.
1. Eat small meals every 5 hours. Depriving your body of food and nutrients is the fastest way to fuck it up. Besides, its not like you can keep eating one bowl of rice forever, right?
2. Cut down on the carbohydrate rich foods. These include rice, potato, pasta, and noodles. Carbs are energy for you to burn. If you have more energy than you use, then that energy will be stored as fat.
3. Eat more proteins. Proteins build muscles so have plenty of it. Eat lean red meat, fish, chicken breasts, egg whites, and tofu.
4. Sugar makes you fat. Glucose plus frutose equals sucrose and ATP energy. But you dont need all that energy because you dont burn enough of it.
Meet my idol FLEX WHEELER!
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This is one of my favorite images
This is me with my friends and college buddies at California State University Fullerton's Khmer New Year Culture Show. Thats me on the bottom left wearing black. |
