Mens Beginner Workout

Maxing-Out Made Easy:
Still trying to find your one-rep max on the bench, squat, or deadlift? Don’t waste time plate-loading and slowly backing off the poundage until you think you’ve found it; you’ll fatigue the muscle before it’s even had a chance. Try this instead: 1) Do 10 warm-up lifts using about 30% of your body weight. 2) After resting for 2 minutes, do five lifts at 50%. 3) Rest another two minutes, and lift at 70% of your body weight. 4) From this point, do single lifts followed by two-minute rest periods, adding 20% of your body weight each time, until you’re at your peak. Now that’s something to hang your hat on.

Burning Joints? Extinguish The Fire:
Your muscles have cooled off since that killer workout; it’s your joints that ache now. Put out that fire with a good supply of Omega-3 and Omega-6 essential fatty acids (EFAs). EFAs help to reduce inflammation, which has been linked to a number of serious conditions including heart disease. While EFAs are essential to bone health, brain function, and the regulation of metabolism, the body cannot produce them, so they must be acquired through your diet; at the same time, there is no currently determined ideal amount. Consume a variety of sources including foods (e.g., salmon, mackerel, tuna, walnuts, olive oil) and supplements (fish oil, flaxseed oil) each day to ensure a good balance.