Fit Deck
sponse. A requisite of this is intensity. We are re- active organisms at a base level. Resistance train- ing of sufficient intensity stimulates an increase in testosterone production, and the anabolic, muscle-building process ensues.
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app (there are many available for free) and make a habit of recording every workout. You don’t know where you’re going unless you know where you’ve been.
is muscular hypertrophy and strength, you’ll make few if any gains in the context of poor nutrition.
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sible,” Dr. Osborn says. Without adequate rest, your body won’t recover from training. Remem- ber, your muscles are growing while you sleep, provided there is adequate stimulus for growth and sound nutrition.
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You must get adequate sleep. “I have a hard time with this one because of my occupa- tion, so I make it a priority as much as pos-
Nutrition is as important as training. You must provide your body with adequate nu- trition to rebuild itself. If your fitness goal
Always err on the side of training less. So, how do you know just how much is enough? Are you training too often or just the op-
posite? In both cases, there will be failed gains. That’s right – overtraining can stall progress! The answer? Pay meticulous attention to your prog- ress, or lack thereof.
Chart your progress. Set training goals, both short-term and long-term, and accom- plish them. Buy a log book or download an
e shares seven tips for burning up the fat and building muscle through weight training:
Make workouts intense. Any exercise or group of exercises must provide sufficient stimulus to trigger the body’s adaptive re-
dalities. Forget about fitness or fashion magazines – the endorsed regimens there bear little resem- blance to those actually utilized by bodybuild- ers. Don’t lose weight for its own sake. Building muscle is the best way to burn fat, so don’t pay attention to gimmicky and faddish celebrity fit- ness articles.
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of us are actually overtraining. Terminating all exercise is akin to quitting health. Push yourself through periods of stalled progress. Don’t ex- pect to look like a professional bodybuilder after six to 12 months of training. Unless you’re us- ing anabolic agents, you won’t look like that. But that’s okay! The point is slow and steady progress, which inevitably yields a more muscular physique and, ultimately, better health.
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Never quit! A well-timed hiatus from train- ing is very different than quitting. In fact, we need intermittent breaks as the majority
Educate yourself. Learn as much as possible about training and, more specifically, how your body responds to various training mo-
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