Last, but definitely not the least, your nutrition. You are what you eat! Get enough protein. Get enough carbs, fats and other nutrients to support your body. The question is what is enough. If you are really serious about working out and is training hard then you need to consume about 1-2 gms of protein per pound of your body weight. Again, this is applicable only if you are training hard and lifting heavy. If you are looking to bulk up, then you need to eat a calorie surplus; meaning more carbs and fats. If you are trying to cut down, then eat at a calorie deficit. Try to make sure that your diet contains as much raw food as you can think of. Besides that, cook as much as you can and avoid processed/canned foods as much as possible. Have a cheat meal every week to keep yourself in the game and to not feel like you are punishing yourself.
Rev test is basically a fat burning supplement which helps in detoxification of the body. It helps in cleaning up the machinery of our body, making it fit for longer working. The benefits of consuming this supplement include more calorie burn even during the times when you are resting and the antioxidants present in the supplement help in fighting the damages caused by the free radicals. The result of both of the above functions increases energy levels and decrease in fatigue. The bloating of the body is greatly reduced and the metabolic rate increases due to this product. The colon in the body gets detoxified and the muscles in the body are shaped and defined.

So, for example, with the moves above you'd do 15 squats followed by 15 push-ups. Take a little breather then repeat that two more times. Then you move on to your walking lunges and lat pull-downs (and repeat those three times total, too). You can really do anywhere from eight reps to 15 (and even just two sets, if you don't have time for three), but "it’s not a bad idea for beginners to start with a 15-rep range to get comfortable with the exercises," says Davis. And while there's some debate over whether three sets of an exercise is really best, "it’s a great beginner model," says Davis. Don't overcomplicate things when you're just getting started.
How you eat to recover from exercise is one of the most important principles in exercise nutrition. Glucose, or glycogen, is the athlete’s and exerciser’s main fuel. You get it from carbohydrate foods and drinks. If you don’t refuel sufficiently after each session, glucose stores in muscle can get depleted. This can lead to fatigue, poor performance, and even immune system suppression and infection. What's more, inadequate refueling after your session won't take advantage of that hard muscle work by giving those muscles an anabolic boost that repairs and builds.

They found little difference in muscle growth between those who worked in the hypertrophy range and those who lifted lighter weights for 20 to 25 reps (i.e., deep into the so-called “endurance range). As long as the subjects trained to “volitional failure” — the point at which they couldn’t perform another rep with good form — they got bigger and stronger. (Editor’s note: Volitional failure is different than absolute failure, which is when you simply can’t perform another rep. More on that in tip number six.)

Of all our diet tips for bodybuilding, consuming more protein is amongst the most important. Use a variety of protein sources to obtain your daily recommended amount, focusing on whole foods like poultry, dairy, eggs, fish, and lean meat. Unfortunately, greasy hamburgers and fattier cuts of meat like prime rib don’t count. To supplement your meals, use a quick and convenient protein powder. You can add it into your breakfast, bake it into granola bars, or perhaps prepare a post-workout shake.


Reverse crunch: Lie flat on the floor with your lower back pressed to the ground. Put your hands beside your head or extend them out flat to your sides—whatever feels most comfortable. Crossing your feet at the ankles, lift your feet off the ground to the point where your knees create a 90-degree angle. Once in this position, press your lower back on the floor as you contract your abdominal muscles. Your hips will slightly rotate, and your legs will reach toward the ceiling with each contraction. Exhale as you contract, and inhale as you return to the starting position.
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