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2005/09/27, 07:00 PM
:laugh::laugh:
don't worry about how much you can bench. that isnt the only indicator of strength. with a sound plan and diet, you can up that number, improve your physique, and make your body a hell of alot healthier.
im gonna start with diet, because i just remembered an article i read in muscle and fitness concerning protein. you should stick to lean cuts of meat, egg whites and low fat dairy products, as your metabolism is typically a bit slower, and to help keep cholesterol levels at a minimum. protein intake should be typically a little higher, about 1.25 gr per lb bodyweight, and make sure you are getting adequate calcium. for your carbohydrates, keep to the complex variety most of the time (ie whole grain, high in fiber)m which will keep you satiated, and burn more slowly. about 2- 3 gr per lb bodyweight should do.. you can adjust this amount to suit your needs. for fats, stick to monounsaturated and polyunsaturated varieties.. keep saturated at a minimum and trans fats are a definate no. i dont know a specific number for this.. but just include a small amount of fat in each meal. thats my diet speeel.. check out the nutrition forum, specifically the grocery list for healthy eating and recipe thumbtacks, for some more ideas. personally, i think diet is more than half the battle. it will determine if your efforts at the gym are warranted or wasted.
now to the workout. this is in reference to my personal training guidelines. as a beginner, 2 to 3 sessions a week should suffice. aim for 1- 3 sets of each exercise, for about 12- 15 reps. the important thing is to learn proper technique, correct exercises, develop core strength, and gain some muscular endurance. rest about 30s to a min b/t sets, and focus on a total body or balanced workout routine.
for cardio, the guideline is more or less 1 to 3 times a week, about 15 to 30 mins per cycle. you can do whatever you want.. run, bike, elliptical, swim, you name it..
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