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SPRING TIPS!

WHAT KIND OF WORKOUT SHOULD I DO?

Do a workout that releases you from stress and recharges your batteries. Exercise is a natural stress reliever, so the more often you do it, the more stress you will release.  Tailor your workout specifically to your personality type and your physical abilities; workouts that work for your BFF might not work for you. Pick the workout that suits your personal character, experience level and body type. You should definitely challenge yourself and be open to new ideas, but doing a workout that is way out of your league will not bring you the results you are trying to accomplish.

HOW TO MAKE THOSE MUSCLES POP-UP EVEN MORE?

You don't lift the same way all year, so why should the frequency, intensity, and duration of your cardiovascular workouts stay the same? 

If you are trying to add muscle, keep your cardio to a minimum, once or twice a week for about 15 to 20 minutes. 

When you're trying to get lean, increase your cardio training to two to four times a week, to help strip away excess body fat.

At all times, alternate your cardio methods so your workout is not so boring, bike, treadmill, stairmaster, rollerblading, swimming...etc.

Keep your cardio days and strength days (weights, etc.) separate. That way your cardio won't hinder gains in strength and size.

On the days when you do weight lifting, your body has enough to deal with in repairing the damage that lifting caused, the last thing you need to do is break it down further with high-impact cardio training.

Concentrate on cardio workouts that minimize microtrauma, the small tears to muscle fibers that are part of the process of building new muscle. Running on hard surfaces like asphalt or concrete can be traumatic to muscles and joints. Jumping rope can cause similar problems.

Your best bets for low-impact exercise are swimming, cycling, and using an elliptical machine.

GET SOME CLEAN MUSCLE MASS!

You have to store protein in your body in order for your muscles to grow. But your body is constantly using stored proteins for other processes in your body, making hormones, for instance. The result is less protein available for muscle building. To counteract that, you need to build and store new proteins faster than your body breaks down old proteins.

Shoot for about 1 gram of protein per pound of body weight, which is roughly the maximum amount your body can use in a day. (For example, a 160-pound man should consume 160 grams of protein a day-the amount he'd get from an 8-ounce chicken breast, 1 cup of cottage cheese, a roast-beef sandwich, two eggs, a glass of milk, or 2 ounces of peanuts.) Split the rest of your daily calories equally between carbohydrates and fats.

Build muscle quickest by focusing on the large muscle groups, like the chest, back, and legs. Add squats, deadlifts, pullups, bent-over rows, bench presses, dips, and military presses to your workout. Do two or three sets of eight to 12 repetitions, with about 60 seconds rest in between sets.

Do a full-body workout followed by a day of rest. Studies show that a challenging weight workout increases protein synthesis for up to 48 hours immediately after your exercise session. Your muscles grow when you're resting, not when you're working out. Therefore on the days when you are taking off from the weight lifting, the best option is to go and do a cardio workout or take a yoga class.

Summer will be upon us in couple of months, so start now, eat right and get your workout routine on the track to look your best in your swimming trunks. Of course do not forget about your mind workout either: meditate, as even once a week will do wonders for you.

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