This is where smarter training begins. Learn time-saving techniques and form corrections to make every rep matter. Take charge of your workouts, avoid injuries, and fuel your progress.
The 70/30 rule means 70% of fitness is from eating clean, while 30% is from working out. There is no such thing as needing to eat 'cleaner,' you simply can’t outwork a bad diet. In order to get in shape, you need both a healthy diet and a consistent workout routine.
Begin with a warm-up, weightlifts with good form, and move slowly to avoid injury. Breathe steady, rest in between lifts, and don’t lift more than you can handle at once. Finish with post-workout stretches. Safe, good technique results in better results and healthy progress.
Eat a small meal/small snack 30-60 minutes before. Some options include a banana with peanut butter, oatmeal, or yogurt. You will want to pick some carbs and some protein to fuel your body and help the muscles recover.
Lift weights 3-5 days per week, increase protein intake, and get enough sleep. You will want to focus on bigger compound lifts like squats and push-ups. Give your muscles rest periods in order to help them grow stronger. If you are consistent, you will see the results.
Eat protein and carbs within 30-60 minutes after exercise. Good examples are chicken and rice, a smoothie with fruit and protein, or eggs and toast. It will help your muscles recover, grow, and stay strong.
