The proper amount of sleep

by Hd Movie 01:07 0 comments

Get your rest. Your body needs time to recover, and to repair (build) your muscles, and to do that you will need at least 7 or 8 hours of sleep a night. Avoid caffeine and alcohol for deeper sleep.

• In addition to the proper amount of sleep, do not overdo your training regimen. While you might be tempted to think that "more is better," in fact the opposite is true. You can reach a point known as "over-training", in which you'll lose the ability to "pump", (engorge the muscles with oxygen-rich blood), and can even lead to muscle wasting—exactly the opposite of what you are trying to achieve. Here are some symptoms to be aware of if you think you may be falling into the over-training zone:
  • Chronic fatigue
  • Strength loss
  • Loss of appetite
  • Insomnia
  • Depression
  • Lowered sex drive
  • Chronic soreness
  • Prone to injury
• To avoid over-training, set up a schedule that works for you and your goals. Here is an example for a split routine that gives you plenty of time on to break down your muscles, and plenty of time off to let them recover, even larger than before:
  • Day 1: Chest and biceps, followed by 30 minutes of high-intensity cardio.
  • Day 2: Legs, triceps, and abs, followed by 30 minutes of high-intensity cardio.
  • Day 3: Shoulders and back, followed by 30 minutes of high-intensity cardio.
  • Day 4: Chest, biceps, and abs.
  • Day 5 - Day 7, rest.