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40 minutes, five days a week of weights will improve your muscle tone quite quickly, and is highly addictive. If you've done it for three months or more, even a three week total break will only make it hard for the first three days of returning to your workout. Within two weeks you will be working out with even more weights than normal.

Definitely add thrice weekly cardio routines (up to 25 minutes on the treadmill) to your weights. Free weights use more muscles than weight machines. Use a pre-programmed treadmill profile so you don't have to touch any buttons while running. The cardio routine makes your body drop unnecessary fat, enabling better weight workouts due to less inhibiting flab. Wear as light as possible shorts and a tank top without sleeves to reduce weight when running. For gym work, tighter and slightly longer shorts are better because you can get in some positions where you don't want half your genitals sticking out.   [guest]

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I supplement gym routines with a lot of stair walking at work, an 8km return bushwalk every weekend, mountain bike trail riding, and canoeing.   [guest]

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If you work near a gym, take an hour lunch and work out at that time. Leave with enough time to grab a takeout lunch and eat it at the office when you get back.

There's no better way to integrate exercise into your day than to make it part of your work. It will develop that healthy addiction while robbing none of your precious time. Gym addiction is very real so don't be surprised if you get strongly aggravated at the thought of not being able to workout once the need sets in.   [guest]

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Chin-ups are the best all-body workout I've found. Lat pull downs are also good at working multiple major muscle groups. I use 9 machines, 12 reps, 3 sets on each and complete my entire routine in under 35 minutes. I can only do one set of 6 or 7 on the assisted chin-up apparatus at this stage.   [guest]

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Try to meditate while exerting much physical effort. It is stimulating to learn the difference between anger and will.   [guest]

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