Gain Muscle-Fitness and Health

Is the reward for your efforts by following these must-do principles. 
1st GasStart reading food labels to a sense of how many calories you get all the food. Then add 500 to that number and start eating as many calories per day. Aim for about one gram of protein per kilogram of body weight per day.
2nd CARDIO BORDERYou can make up to two days of light jogging on the treadmill, but keep it about 30 minutes per session. To lose fat while saving muscle, you'd do better sprint intervals, for example, all running in one minute and then backing off a light jog for two minutes. Do this for 30 minutes, three times a week.
3rd Making smallerDo not make more than 20 sets per muscle group of nearly 12 is even better. Your salesperson should be between six and 12 per set for the most muscle growth, and your workout should not last much longer than 45 minutes. Instead of volume, with heavier weights and going through each rep at a controlled rate. Your place should be between 40 and 70 seconds less, you are not tense muscles long enough to shock them into growth.
4th Full body workout, or use a split routineYou get the best results from your workout by either total body workout in a single exercise or concentrate only on the upper body in one session and lower body in another. There are advantages to each plant, but both are better than trying to iso-late one muscle group in a single session. Concentrating on the lifts many of the muscles involved in a sweep, like squats, deadlifts, presses, rows and pullup.
5th DISTANCEStretching of any kind (in a stretched position and hold, or move smoothly in and out of position), with a foam roller (see page 28 for a description), and getting massages will all help you flexible hold, prevent injuries and increase recovery between workouts.
6th Eat regularlyYou need to lose five to six small meals a day pouring. As long as good quality fuel flowing in the body, especially carbohydrates and protein, you will have the calories to the muscles and stimulate the metabolism to burn fat build.
7th Change everythingEvery four to six weeks, have you a part of your routine tine is changing, the number of reps you do, how much time you rest, the exercises you perform, or any other training variable. Keeping a diary of your training to register.
8th TRAIN THE WHOLE BODYThe more muscle your involvement, either in an exercise or a major release of the hormones you get from your training and which stimulates muscle growth throughout the day. Hit-ting each muscle group with the same volume (eg five sets of rows after five sets of bench presses) will ensure a balanced education, providing fast and reliable growth, preventing injuries and preserving flexibility.
9th DRINK ShakesSurround your workout with nutrition, starting with a high protein and carbohydrate meal about an hour in advance. Mix a pro-protein shake that a ratio of about two grams of carbs for every gram of protein, and drink during your workout. After-Ward, quit drink or mix and a new drink that fast. Believe it or not, Whole Foods is not the best option after training, they take too long to digest.
10th RECYCLEThe ideal amount of sleep is seven to eight hours per night. You can let loose a night or two a week, but once you do, try to make up for it ASAP. Do not train more than four times a week. If your job, do whatever you can to excess anxiety to avoid chronic stress increases cortisol, a hormone that makes your body store fat and burn muscle.