How NOT to Return from an Exercise BreakWritten by Marc David
Several sites, including this one, recommend that you take a break every 8 weeks after working out with weights. But how do you come back from that break and get back into your routine?Does anyone suggest you just jump back in and do same intensity as when you last left off? Definitely not. This article will share a personal insight that I’m positive many people have faced when returning from a break or an injury. It will answer question: how should I return to my workout after a week’s break from anything but relaxation? Every 8 weeks I take a complete break from weights. This allows my joints to recover, my body to heal, and gives me time to think about next 8 weeks and my objectives. Upon returning to gym you can take one of two approaches. Return full speed ahead, since you’ve had rest, with same intensity and same weights. Or you can ease your body back into program and reestablish mind-to-muscle link that you have probably read about. (I suggest second approach.) Upon my return, I stepped up to aerobics machine. A type of stair-master to be exact, and immediately selected level 10 out of 20. My memory recalls (if I used a journal) that I had previously been able to handle this level. By end of workout, I felt overworked, tired, out of breath and was at level 6. My body could handle it, but not as efficiently as it had previously. (I was not at all satisfied.)
| | Eat to Get BigWritten by Marc David
A very simple program anybody can follow to gain MASSUntil I started following a routine to eat, my gains were minimal. Once I set my eating times to a specific time during day along with a protein boost, I could see gains immediately. This sample program is a quick way to get your protein WAY up and generally increase your food intake. But it doesn't require traditional sit down 6+ a day to eat 30 chicken breasts and spend all day cooking. I've got a full-time job at a corporate office. Cooking isn't an option. Nor is eating 6+ times a day involving meals with Tupperware and likes. I need food and I need it fast. Try this program on for size and notice size you just might see. Meal 1 - 7:00am 1 packet of a meal replacement with 16 ounces of skim milk 1 serving of whole grain cereal 1 cup of non/low-fat yogurt 1 piece of fruit Meal 2 - 9:00am 1 serving of whey protein mixed in 10 ounces of water 1 large apple Meal 3 -12:00pm 2 grilled chicken breasts 1 serving of brown rice 1 cup of low-fat yogurt 1 serving of whey protein Meal 4 - 3:00pm 1 packet of a meal replacement with 16 ounces of water and 5-10 grams of L-Glutamine 1 large banana
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