Physical Activity for Results

You’ve got to do some physical activity if you want to look better. At least some, is how much you need. I’d say, an hour a day. If you don’t want to take it too far. Go for an hour walk, speed walk a little, cut it into two sessions if you must. which is what I’d personally prefer. Doubling up two one hour walks would be great.
If you want to take the extra step. Lift weights, it’s truly a must. Back, chest/ shoulders, and legs. Warm up for four sets, light weight, going through the motion. If you aren’t sure about your form, look up some instructions on YouTube or ask a strong guy at the gym. Slow reps are musts for building the size you’re looking for. You must get a hang of the form before you lift heavier, you do not want to injure yourself. If you want to get better, and you really want it, I’d say, go for about ten hard sets after you’re all warmed up(per muscle group). 4-20 reps per set, on the low side, slow and proper form. Cable machines and leg press are good exercises( those two exercises hit so much f your muscle, the back, and legs), especially if it’s more than difficult for you body to take the squat, barbell, and dumbbell rows, although they are very effective lifts.
Definitely hit the bench for strong push strength. Dumbbell press for sculpting the chest, be careful, this one can injure you badly if you’re not careful. Standing barbell shoulder press is great, watch out!
On the minimum, hit your compound movement, for ten sets after your 4 warmup up sets. Slow full range of motion. If your not sure what a set is, it is how many times you lift the weight in a row.
Back: Cable Row, barbell row, dumbbell row, dead lifts( watch out big time, for injury)
Chest: bench press, push ups, dumbbell press with slight incline
Shoulders: Standing Barbell Press. dumbbell press, lateral raises
Legs: Body squats, barbell squats, Leg press.
Even one of these movements per workout/ muscle group will help you out nicely.
If you’re serious, high intensity interval training. You can apply this 60 second hard/ fast mode with 60 second slow mode to any cardio exercise. You should do about ten bursts of sprints for GOOD results.
If your trying to build muscle, eat about 30 grams of protein with some organic carbs before and after you lift for better muscle gaining results.

265 thoughts on “Physical Activity for Results

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