Man's gotta do what mans gotta do
Cover photo by Ali Samieivafa
Take the time to warm up thoroughly and carefully before beginning your workout. Jumping jacks, a light jog, rotating calisthenics, dynamic stretches and the like can all help ensure that you are warm, loose and well-prepared for the physical challenge to come. Not only will this help improve your performance during the workout itself, it will also help substantially reduce your risk of injury and improve your recovery time.
On a similar note to the first point, it can sometimes be tempting to continue forging ahead every day with an exciting new workout routine. After all, the more you work, the better your results, right? Actually, while that may be true to some degree, it can also lead to overtraining. Never giving your body a chance to heal will actually reduce the effectiveness of your workouts, as well as increase your chance of hurting yourself. No one rhythm will work for everyone, but one to two rest days weekly is about right for most people. The exact number of rest days necessary will depend on a variety of factors, including diet, sleep, hydration, genetics, age and the like. Listen to your body to learn what works best for you.
Similarly, the specific requirements for a healthy diet will vary widely from person to person. However, virtually everyone should try to make sure that they primarily eat lean protein sources, rather than high-fat, highly processed protein sources; that their carbohydrates are primarily complex and high-fiber, rather than heavily processed versions that offer very little nutritional value; that their fats are primarily unsaturated, such as those found in nuts, olives, fish and the like; and that as much of their diet as possible is derived from natural foods with minimal amounts of added chemicals, preservatives and the like. The Mayo Clinic recommends that 45 to 65 percent of your daily calories come from carbohydrates, that 10 to 35 percent of your daily calories come from protein and that 20 to 35 percent of your daily calories come from fat.
# 5: Get Sufficient Sleep
Not getting enough sleep is a very common mistake, even in individuals who are otherwise quite health-conscious. The Centers for Disease Control and Preventions advise most adults to get between seven and nine hours of sleep per night; if you are extremely active physically, you may fall on the higher end of that spectrum. If you notice unusual soreness that does not seem to go away in the period of time it usually takes you to heal after a workout, and no other major factors in your life have changed, insufficient sleep may be the culprit.
Finally, remember that is essential to be patient and careful any time you learn a new physical activity, especially one like high intensity resistance training. Try each exercise with minimal weight at first, then gradually add weight. Do not be too eager to use too much resistance too soon - that is a good way to injure yourself. Again, if you are ever not certain that you are performing an exercise correctly, have a qualified coach or instructor help you out before you continue.
izzy806
theartofmadeline
germansingergirl
areudirty
discoholicmusic
vaporwave
prguitarman