Was sonst nirgends rein passt. Hier werden auch "schräge Sachen" geduldet, sofern Sie noch entfernt mit dem Sport zu tun haben...
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- Training seit: 17. Nov 1990
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There are many online calculators that will help you estimate the number of calories you need to eat each day to gain the desired amount of muscle. megaxxl Use a calculator, and then adjust your diet accordingly. Learn to find your limit, but do not stop an exercise until you have used all your resources. For every set that you do, you need to push yourself until you're physically unable to lift. Try to force yourself to your limits. As you begin flagging, you can cut the number of reps in each subsequent set. Try eating protein rich foods right before and after you exercise. Aim for 15 grams of protein both before and after you exercise. 15 grams of protein is equal to about two cups of milk. By building your muscles, you will become stronger. This will result in your ability to lift weights that are heavier. In the beginning, you should increase your lifting capability about 5 percent every two sessions. Analyze your progress regularly and if you aren't seeing the results you are looking for, consider making changes to your workout. Keep in mind that recovery time is also important though, so you won't see results if you don't give your body some time to rest. You have to watch your calories, if you're going to build muscle. It's not enough to count calories; you need to know what kind of calories are healthy and understand what foods you should eat to optimize your muscle building efforts. Eating a poor diet will not help you put on muscle; it will only make you fat. Make your near-term goals realistic. While you may hope to squat 300 pounds just a month after you start working out, this is not a feasible goal, and it's one that could cause you to injure yourself. First, find out what your current level of strength is. Once you've determined this, set a goal that involves improving your current level a little bit. You may surprise yourself and improve over the goal you set for yourself. This can provide the motivational boost you need to get through your next workout. To ascertain what you are able to do, analyze your body. This will help you to identify your current capabilities and to use those to determine realistic goals. Your body weight and its overall composition are both things you should consider during your initial evaluation. While it can be tempting to power your way through your workouts and to use maximum speed to do your repetitions, don't do it! Performing each exercise more slowly can better your results, even if it means using less weight to do so..
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