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20 rules for staying fit, strong and ripped

29 December 2015 [17:57] - TODAY.AZ

1: Weigh food with a scale. Don't eyeball or use measuring cups unless you're on the road/at a party.

2: Always try to beat your previous workout set performance. The attitude is "always go for more."

3: If you're stranded without gym access, without weights, and have already rested too long, do prehab exercises and body weight moves that challenge you. One-leg squats, one-arm push-ups, etc. Why not use the opportunity to focus on the weakest links?

4: Don't sweat small extras, like some oil in your veggies UNLESS you see a fat gain and are trying to lean out. 

5: Keep track of everything. Feelings, heart rate, blood pressure, weight, temperature, breathing, etc.

6: Use two kinds of rep ranges: one for strength (1-5 reps), and then for time under tension, which means lower weight but more reps. 35 lbs. with 10 reps is 350 lbs., whereas 6 reps with 50s is 300 lbs.

7: If you cannot get the range of motion you like, drop the weight so you do. Don't deny you're doing half-ass work.

8: If you have only 30 minutes to do either weights or cardio, do cardio. Why? I don't like speed training with weights. Personal preference. And more rest usually equals more strength.

9: Only consume a caffeinated drink pre-workout. I don't have a morning cup of regular coffee unless I work out after.

10: Get plenty of salt from mustard, broth, etc. Salt doesn't make me fat, it just makes me hold a little more water. It's okay. No sodium = lowered performance.

/By Muscle and Fitness/


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