If you want a beautiful, fit, right and healthy body, it should consist of 30% exercise and 70% food.

Dehydration happens when you use or lose more fluid than you get, and your body doesn’t have enough water and other fluids to carry out its normal functions. So don’t forget to drink water.

Glutes are the largest muscles in our body and have very important functions. They are responsible for maintaining balance and power when we jump, run and walk.

Cardiovascular exercises like swimming, cycling, brisk walking and running help you lose weight and keep you healthy as well. Just 30 minutes of cardio workout every day can keep you slim. The best way to lose weight is to do a combination of cardio and weight training.

Preference: In order to make your exercise routine a sustainable part of your life, it needs to be something you enjoy. If waking up early and working out is something you dreamed of every night when setting the alarm, that may not be the best option for you personally.

Schedule: The time you choose to workout has to be one that best suits you. If you like to workout at 7am, but the kids have to be ready for school and out the door by 8am, that may not be a very convenient time to exercise.

Benefits of cycling

• Strengthens our heart muscles
• Lowers resting pulse
• Reduces blood fat levels
• Improves strength, balance, and coordination

The basics of muscle building:

Exercise

• do resistance training, 2-3 times a week for each muscle group
• focus on compound exercises with progressive overload
• intensity: 65-85% of your 1 repetition max with 5 to 15 repetition
• 30-70 total repetitions for a muscle group in a training session

Nutrition

• eat in a calorie surplus of 15-25% of your daily maintenance calories
• consume enough protein, 2gr per KG of your bodyweight in a day
• rest of the calories should be made up from carbs and fat

            Recovery

• get a good quality sleep for 7-9 hours a day
• schedule a deload week every 6-12 weeks
• spend time with your family and friends
• relax yourself with a massage, meditation etc…

Long Rest: 2-5 minutes

The research behind this is that by resting for longer you are able to train with a higher overall volume load. This will impact mechanical tension and muscle damage. This seemed to promote greater increases in muscle strength and size.

Short Rest: 60s or less

This will mainly impact metabolic stress, which is also an important factor for muscle growth. You will be doing isolation/single jointed exercises that are less taxing. This will not necessarily be a long rest interval to recover from.

Always taking a long rest in between sets could cause your training time to double. If you decide to employ longer rest intervals on bigger lifts like the bench press or squat, a major concern is adherence to proper exercise technique. This can become compromised, putting you at risk for injury.

The best choice is to do a combination of long and short rest intervals. In the beginning of your training you might focus on multi-jointed exercise with a longer rest interval. This will put the focus on mechanical tension and muscle damage.

The average time before muscle loss occurs is 2-3 weeks. Strength can be maintained for up to 4 weeks before it starts to decline.

Your muscle fibers get bigger from training and subsequently gain more nuclei. Once you stop training, your nuclei don’t decrease that quickly. The nuclei help resist muscle loss.

Stop these bad habits:

• Hanging around negative people
• Lack of exercise
• Dwelling on the past
• Always on your phone
• Having a poor diet

Gym mistakes to avoid:

• No warm up
• Not hydrating
• No plan
• No rest B/T sets
• Ego lifting
• Talking too much

After training you should have shower. Let’s see which is better for you, cold or warm.

Cold shower strengthens the immune system, improves your discipline, awakes you

Warm shower helps to fall asleep, relaxes your body, relieves stress

Before starting your leg day training, you should choose the right shoes for more leg muscle growth. They must be firm, flat/elevated heels.

It is important to provide your body with protein intake. There are two ways to do it. The animal way and the plant way. The animal way includes hake, tuna, sirloin steak, chicken thigh, salmon, lamb chops, lean pork steak. The plant way is black beans, seitan, quinoa, edamame, pumpkin seeds.

The next great tip for your healthy body is swimming. An hour of swimming burns as many calories as running without all the impact and stress on your joints and bones.