how long should i wait inbetween heavy workouts?
535636
I would like to emphasize a couple of things, I'll try to keep it short and to the point.\n\nUpper body workouts should be treated very carefully or you will overload the muscles and muscle fiber will start to break down instead of building up. You MUST have 24 hrs of rest between muscle group workouts.\n\nEven though you feel you can do this every day, you end up working against muscle bulk & definition and losing instead. So this should be your plan:\n\nCreatine Monohydrate is naturally occuring in muscle fiber, if you take this as a supplement, it actually helps expand the fibers and add bulk and mass to the muscle. You will be very surprised how fast. It also helps muscles recooperate from strain and stress.\n\nYour need to carbo load before a heavy workout. Joe Weider has a good carb product. Also supplement with amino acids.\n\nKeep a day between muscle groups, upper body one day, and lower body the next, but Day 7 do nothing but eat healthy. You should regularly do a cleanse, because when your body metabolism works overtime there is a lot of toxic waste that builds up and needs help being eliminated.\n\nTake psyllium hull capsules on a regualr basis, with an eventual top out of 2-3 three times a day. You should also use a colon cleanse. www.naturessunshine.com has good products.\n\nJust remember Rest is as important as Workout, it's the balance between them that will get you where you want to be.\n\nGood Luck\nlordazzo13@yahoo.com
836255
You should typically skip AT LEAST 1-2 days between most workouts to allow your muscles to recover and grow. However, I have read that the abdomen muscles can be trained every day.
454674
Concentrate on big basic lifts, bench press, squat, dead lift, shoulder press.  Do 3-4 sets on each lift with the weight set at a level where you can do no more than 10 reps on the first set, give yourself 4 mins in between sets.\n\nDon't forget to eat a good high protein diet.
1185214
Because your body adapts to any exercise and thus makes it less effective in typically four weeks, there is no best way.  However, I would recommend a program of two cardio endurance workouts and one or two hard muscle building workouts.  The cardio work out would be one that you go at intervals of two minutes:  Go at a rate that is diffucult but you can do for 2 minutes, then go at a moderate pace for two minutes. Two minutes is the level that aerobic (burning actual fat) begins and anerobic (carbohydrate, oxygen are main energy sources) end.  Do this for 20-30 minutes as your health and endurace allows, then cool down for five minutes.\nThe muscle building work outs would be like a cross training thing where you work your glutes then quads then pectorals then back muscles in a cycle. Twenty to thrity minutes is sufficent, any more and you stop putting in the intensity required to get a good muscle stimulation.\nI recommend a muscle building regimine because although strength training doesn't really burn as many calories in the work out itself, it does raise your metabolism much more than cardio for the next 24 hours.  Studies show increases from 25% to 62% depending on how long and hard the training is. Plus, each pound of muscle you put on burns more fat than no muscle at all and will give your more attractive lines in your body shape.
712623
Stretching BOTH before and after the workout.  Warm up before for about 10 minutes doing cardio after the stretches.  Make sure you're hydrated. Eat a banana afterwards.  Enjoy a hot tub or bath.  OR maybe just don't work quite so hard!!  :o)  The phrase "No pain, no gain" is overrated!  If you gradually build up your muscles instead of tearing them, you'll feel better the next day and probably more like continuing the training sessions.  If you hurt all the time, you may give up too soon.  :o)
368477
I am a tennis player and when stretching after a workout you should do static stretches and hold them for 20-30 seconds. Also before working out you should do a dynamic workout (where you are moving not standing still). If you want to know some dynamic stretches email me and i will see if i can find some online for you
568568
If you are a runner you do not want to do a lot of weights and gain muscle bulk, watch out for too much protein when lifting. \n\nThe best I have found is the Bowflex (I bought one), but any resistance weight training, like using the stretchy bands work great. \n\nMake sure to eat an hour before your workout for energy and between 60 and 90 minutes after so your muscles have energy to repair. If you can't wait 60 minutes after, by all means don't starve yourself.\n\nStarving means the body is going to store fat because it thinks a drought is coming so more of it gets converted to fat on your body.\n\nGood luck !\n\nCheers
988099
What you are experiencing is DOMS (Delayed Onset Muscle Soreness).  If you are new to exercise, or have had a heavy session, it's normal.\n\nThe way your body makes strength and size gins in response to heavy weight training is through microscopic damage done to the muscles.  Constant repair to these makes the body respond by building bigger, stronger muscle.\n\nOvertraining occurs when you train so much that your body cannot keep up with the repair work.  You will ache after a good session, but it shouldn't last more than a day or so and should not be too severe.  As you get used to training, this will diminish.\n\nSigns of overtraining include;\nlethargy, lack of energy, disturbed sleep, muscle cramps, joint aches, increased incidence of injury, headaches and depression.\n\nAs a rough rule, do not train the same muscle on two consecutive days.  This is why most people train Monday, Wednesday Friday.  Once you get more seriously into heavy weight training you might want to consider split training - where you train different muscles on different days.\n\nThe chances are, you just have a touch of the DOMS.  Embrace it, it's your friend!!!
371542
before working out, b/c after ur body feels heavy b/c of all the blood circulating
989616
If you have something dry like breads, 30 minutes is good, but I tend to have the most energy and least stomach issues if I wait an hour for doing anything where I am bouncing around like on a tredmill.  Remember that you should eat something light like a granola bar while you work out if you work out over 1 hour to keep energy levels up.
1162629
how long have you been working out?\nbecause your strength will not appear over a short period of time\n\nand if you want to increase strength--do as heavy as possible during each set for 5-6 (when you reach failure)5 sets of 5-6 with 2 minutes of rest between each exercise will help you gain strength\n\n--and do pyramid sets--start with low weight 8-10, higher weight 6-8, heaviest weight 4-6, lower weight 6-8, and then even lower weight 8-10--pyramid shape, hence the name pyramids. \n\n\nplus you shouldnt overtrain--and you should eat a lot, rest a lot
1162643
You will want to gradually increase time with the weights so as not to overdue.  Start with wearing them for 1/2 hour a day.  If that is too much, decrease to 15 minutes.  Gradually increase length of time spent wearing them.
1024444
Def more reps at first, then work in higher weight with lower reps, build up legs first, then start to use for power!! Dont always do high weight, once a week is perfect!! Just stay with the reps!! Good luck
635109
In my experience it would be best if you could do like 15 min of cardio before weight training and 15 min after.
920771
yes this is fine - but it is preferable that you are spreading your exercise out and not doing 4 days straight of exercise and then 3 days of nothing. It is good to have a good workout 1 day and a rest the next and then another good workout the 3rd day and so on.
521958
At least five minutes of cardio first, then weights. If you want to do more cardio, then do it all before you lift.
425704
I've found that if you go for a long time (at least 40 minutes) and do a hill or random setting, you'll get a more complete workout. And don't use the stationary handles. Using the moving hand things works your arms as well as your legs and gets your overall heart rate up more.